I AM AN IRONMAN

THE RACE

Swim 2.4 Mile (3.8k)

What can I say?! Ironman Germany has to go down as one of the best and most memorable experiences I have ever ever had. The German passion and enthusiasm for the sport is unrivalled, and I revelled in the atmosphere that this passion generates. The morning started of with breakfast at 3.30a.m. & a little chat with John Woods, Breakfast downed & back to the room to get my swim gear & onto the bus with all the other Pulser’s & athletes. The swim portion of the race takes place in the “Langener Waldsee”, a popular recreational lake just 12km south of Frankfurt & you could feel the tension on the bus traveling, it was electric. As the bikes were in transition since Saturday it was just a matter of putting pressure in the tyres & getting my nutrition & drinks onto my bike. Finally the time drew closer to the start with the wetsuit on we headed to the lake for the start. It was like we were all heading to the gallows.

There was 12,000 spectators at the swim start & with 2,500 athletes on the water the atmosphere was amazing. Bobbing about in the water waiting for the starting gun was so nerve racking as you just wanted to go & then “BANG” we’re off & with people climbing over you & getting elbows in the face, head, body & kicked in the face but i fought my way clear after about 500m only to realise that my goggles had come loose in the melee & were filling up very fast. I kept on swimming as we had to exit the water after 2000m for a short 20m run to the second loop, when i got here i fixed my goggles & met John Woods & a little slagging & off we went again, i did not see any off the other lads & God knows where they were. The second loop was much easier as my goggles were on properly & no leaks. I exited the water in 59mins & all the many hours spent in the pool had payed off.. I was delighted with my time & just after me was John Woods in hot pursuit. I ran up from the swim exit & a quick wave to Leila & the other WAGS and into transition & grab my bike bag & into the changing tent where a volunteer takes your gear from your bag as you dry down, Bike gear on & a run to my bike, helmet on & myself & John Woods left transition together both in our Pulse Gear & out onto the roads.

Bike 112 Mile (180k)

The bike course took all the athletes not only through the spectacular Downtown of Frankfurt but also through beautiful landscapes of the surrounding countryside for two 90k loops. The bike started of fairly good for me & i felt very comfortable from the start & just settled down & got into a nice pace. What can i say about the German’s..!! It was 8.30a.m. in the morning & every village we passed through was having a party of some sort with music blaring out from every bar & everyone seemed to be drinking it was not fair & thought to myself maybe I’ll stop & have one drink with them….. Nah I’ll have plenty of time for that later.. I did not see any off the other Pulser’s on the first lap & as John was just behind me when we left transition i was just hoping nothing happened him or his bike. After about 50k on the bike we hit one of the famous hills but it was not just any hill it was cobble stone & you had to hold onto your bike for dear life as you were bouncing around & it was not very comfortable on a saddle & later i was to find out this is where John did have a little trouble with his bike as all his new gizmo’s fell apart getting bashed on the cobble stones.    The crowds on the hill were amazing as they were on top of you & it was as close to the racing in the Tour De France I’ll ever get. After this hill it was fairly flat & we passed lots of towns finally we got to Heartbreak hill & it was “Heartbreak” hill again the crowds were amazing & literally pulled you up the hill over no problem & finally into back into Frankfurt & out again on the 2nd lap. The second was more the same as the first but i think the Germans were a little more drunk this time round. I still had not seen the rest of the Pulse gang but they were to feature later on. I got a little tired on this lap & took it easy as i did not want to blow up for the run that lay ahead of me. Finally i got to the 180k sign & finally off the bike in a time of 5hr’s 50mins & walked into transition & another volunteer takes the your bike from you & someone goes & gets your run bag. Into the tent and a quick change into my run gear & out onto the run & a quick wave to the WAGS again who were everywhere on the day. Run 26.2 Mile (42.2k) The complete run course was along the river “Main” facing the skyline of Downtown Frankfurt. The run was four 10k loops & the crowds again here were amazing as they give you so much encouragement & they are calling out your name, as your name is on your race belt & knowing you were from Ireland also made them cheer you on more. I found the first 10k fairly easy & i had planned to try run each 10k loop in an hour & happy days the first 10k went to plan. Alas not everything goes to plan as my legs got tired, so on the second loop i walked a little & ran a little. But i found the third loop easier & got into an easy run pace & just kept plugging along & this is where Oran passed me & i met Mark strolling along happy in the fact he was on the run & off the bike & no matter how long the run would take him he was going to become an IRONMAN. Finally i was on loop 4 & Rodney caught up with me with 3k to go & we ran together for a bit but i told him to go on as my legs were just too sore. Heading up the finishing chute has to have been the most memorable part of the day. There are stands build up on both sides of the finishing chute & all packed with the crowds going wild & music blaring, this is where i lapped it up & i don’t know where i found the energy but i sprinted up waving to the crowds & seeing Leila near the finish line gave me a bigger smile so a quick kiss & i riverdanced over the line. When the announcer calls out your name & says Derek McCabe you are an IRONMAN & it’s the best feeling in the world & you just think all the hard work has payed off. My run time was 4hr’s 59min & my total finish time was 12 hour’s 50 sec & i was over the moon as i never expected to finish in 12 hour’s, my goal was 14hr’s so finishing in 12 was a extra bonus. Now for a well earned rest for a few weeks before finishing off the triathlon season with a few races.. All the boys did amazing. John Woods 11hr’s 08mins, Oran Murphy 11hr’s 25mins, Eoin McDonald 10hr’s 47min, Derek Boyce 13hr’s 13min, Rodney Joyce 11hr’s 53min, Mark Kelly 13hr’s 55min. Last but not least a BIG THANK YOU to all the wags whose support on the day was amazing, you know who you are. Also everyone form Pulse for there messages of support leading up to the day. Finally i personally want to thank my fiance Leila, as without her support the past 7 months i would never have gotten across that line let alone to the start.. Until my next IRONMAN Cheers Derek

 

IRONMAN TAPER & TRAVEL

Well all the work is done & i’m now 3 days away from Germany. I’m TAPERED up & bike is dismantled & i’m packed. All the work is done now so hopefully it will come together on the day. All i’ve been doing the last few days is checking my bag & that i have everything ticked off my list.. We travel tomorrow & i can’t wait now. Going for a light swim today & that’s it until Saturday when i check my bike & do a short spin to get the legs going again & then lots & lots of REST..

Hopefully next week i’ll be writing a race report & touch wood it will go well for me. So until then PRAY….

 

WEEK 24 IRONMAN TAPER

Taper Taper Taper. Well i’m now in taper mode & it’s a liltte weird as it seems that i’m not doing any training. I suppose i’m so used to the long weeks & hard training sessions that it’s weird sitting about resting. So as you can gather it’s been a quite weeks training.

So this post will be short & sweet. The weather did take a downturn last week & the day i was supposed to do a easy run it poured from the heavens so ended up running on the bloody treadmill in the gym for an hour. I’m not going to miss doing that & it has to be the most boring aspect of training running on a treadmill. Rested up again on Thursday.

Friday was my last brick session & did an easy 3hr bike followed by an hours easy run so 4hr’s decent training done on Friday. Saturday we were at a wedding so it was nice to take a break from IRONMAN talk & i think Leila will be very happy when this madness is over, but did manage a short 1000m swim early in the morning. Sunday was my 38th Birthday & one of my presents from Leila was an AERO helmet, so it looks like i’ll be at least looking the part in Germany. I may be shite but at least when people see me first they’ll think i’m a PRO. Remember it’s all about looking the part……….

So this weeks training was 2000m swim, 3hr’s Bike, 2hr’s Running & lots of REST……. 12 DAYS & COUNTING…………….

WEEK 23 IRONMAN TRAINING

The countdown has begun…!!! Training is now starting to get easier & with less intensity & less sessions. It’s not been a bad week but i’m starting to get restless now & i’m dying to get to the start line. I do hope i’ll be saying that when i actually do get there..

As last week was my last big week i was tired on the Monday but i did still manage to get to Seapoint for a relaxed 40min swim & the salt water on the bones does wonders for recovery. I’ve also started to cycle to work as the weather was great & decided to just spin the legs out each day. Not much on Tuesday & decided to rest & attend to the garden as it needed some tending to & chopping down trees is a good way of easing frustration… 

Cycled to work again & went for my swim session after work & managed a nice 4000m session & with longer sets involved & it’s now getting easier.. Thursday i decided to do a long run & i felt great starting out & was very very relaxed during my whole run & managed 21k & could have gone longer but didn’t want to go overboard now that i’m only 3 weeks away..

Friday was a small swim set as i had the IN-LAWS meeting for the first time so that was playing on my mind as to weather the would kill each other or it would be fine & i’m glad to say it was fine & all got on great. 

With all this training i’ve been missing lots of rugby so i decided to stay on the sofa early on Saturday morning & watch the Ireland v Australia game & ended up pretty much relaxing most of the day until the guilt got to me & went cycling at 5.30 in the evening & managed a easy 2.15 spin. I’d arranged to meet Eddie for a easy 2hr spin on Sunday & that easy 2hr spin turned into a easy 4hr 50min spin.. What were you thinking Eddie bringing me that far……!!!!!!!!!!!! Really enjoyed the spin & felt great after & petty much rested up for the rest of the day..

Now that i’m only 2 weeks away i’m going to rest up a lot more & try get as much sleep as i can in the next few days, I’ve a wedding to attend to next weekend & it will be a great chance to relax & let the hair down for a few hours & i may even have a drink.. 

So this weeks training was Cycling 225k 8hr’s 30mins , Swimming 8000m 2hr’s 40min, Running 21k 1hr 47mins 

WEEK 21 & 22 IRONMAN TRAINING

Sorry but this is a double post as i’m slacking this week. Well we all recovered from Lanzarote & the days after were more about putting bikes back together & getting back into work mode. We were all down to do Tri Athy on the Saturday & i was really looking forward to doing a actual race instead of all the training i’ve been doing. On the night before Tri Athy i did a 3000m set & it was nice to get the feel of the water again. 

I decided to head to Athy on the Friday night to register for the race as last year was mayhem on the morning of the race trying to register. The rest of Friday night was spent getting my gear ready & putting my new wheels on the bike. Saturday was a beautiful day & perfect race conditions. The race for me went well i had a great swim (helped by the strong current) & did a 20min 55sec swim & that for me was a PB.

The bike was not so good & it’s hard to get up to sprinting when i’m used to long steady cycles, anyway that did go well enough & did a 1hr 7min bike split (Not as good as Eddie lynch’s 1hr 6min & i know your reading this so i’ll be watching you in the future YOUNG MAN..) & finally onto the run where i was being HUNTED down by John & we ended up running together & doing a 46min 10k run split & a PB for this distance of 2hr’s 16mins. So for me a very good day & good to see some improvement overall. And finally well done to Eddie who got a PB & NOT a T.V. like some people thought…….!!!!!!!!!!

Sunday was recovery day on the bike & did an easy 2hr spin with Leila. Monday i did a recovery swim in the 40ft & it was great to get the weary bones in the salt water.. Tuesday was back at it again & did a good paced 15k run & felt really good running & i hope my running is coming together. Wednesday was another long swim set & managed 4000m even if i did not want to be in the water. Rested up on the Thursday.

The weekend was a going to be my last long session before Germany & on the Friday i did an easy 2hr spin & it was good to get back on the bike again as Sunday was going to be a long day. Saturday i had my Pre-marraige course & of course the weather was fab & i was stuck in doors.. Anyway the day went well & when i got home i did a easy 8k run.

Sunday was going to be my longest (Brick) day so far & i headed off at 7a.m.. I had gotten a good route from John & decided to do it & the route was Tallaght, Blessington, Baltinglass, Tullow, Castledermot, Kilcullen, Naas, Clane, Celbridge & finally home. Approx 160k & 5hr’s 15min in the saddle at race pace. I threw on my running gear & was done & transition in the bedroom in 15mins & off i was on my run, felt ok & slowly settled into my run & did 20k in 2hr & was very happy overall. I was a little tired & sore at the 20k mark but i’ll be doing more walking on race day but a good 7hr 30min session & after that session i now know i can finish IRONMAN….

Anyway not sure of my overall training times & distances but it was long….. 3 weeks to go & now i move into TAPER mode so i’ll keep you updated as to how i get on…

 

WEEK 20 IRONMAN TRAINING IN LANZAROTE

Well finally the week away training was here. I’ve been looking forward to this week for a few months now. Going to the sun was one thing but getting to train flat out for a week appealed to me big time. Anyway with all the bags packed it was time to get to the airport & get the bike booked onto the flight. Met Mark early in the airport & bikes booked on with no trouble whatsoever. All the lads had arrived at this stage & we all headed for the plane. A lot of sitting around & talking to the Wicklow lads before we could get settled finally on the plane.

Fours hours later we were finally in Lanzarote. Bikes arrived safely & off we headed to the Apartments which were 10mins from the airport. Booked in & bikes & bags into room with Myself, Mark & Rodders. Runners on & we were off running to get the cobwebs shaken away & a nice run up the coast. It was amazing to see so many athletes in town as IRONMAN lanzarote was on the Saturday & there i was thinking i was looking good……. Nah not when i saw the real boys in Lanza..

Bikes were put together that night as we were off early cycling the next morning. Wednesday was an early 7a.m. start as we wanted to get our swim in on the Ironman course & it was full of people doing the same & the water was beautiful to swim in & i wish Ireland was the same. Swim went well & back to the apartments for breakfast. Finally we met to get out on our first of many bike spins. All i can say about our first spin is that it when we headed out & hit the wind we all knew we were i for a hard week’s training. We ended up doing a 4 hour spin mainly finding our feet. 

The winds in Lanzarote have to be experienced first hand as you seem to be fighting to control the bike most of the time & cycling against the wind. We had a few great days in the saddle & hit some amazing hills & the views of the lava fields was something to behold. I had a few big days the first 3 days with doing running, cycling & swimming but being away & getting some rest in after the bike your feel full of energy soon after & i could easy become a full time athlete..

Saturday was IRONMAN lanza & we all got out of bed a 6a.m. to see the swim start & wish all the Wicklow lads the best. It was an amazing day watching the swim & bike start & then when they finally arrived back for the marathon it gave us a real insight as to what’s ahead on 5 weeks time. We gave out support to all the Irish racing & especially the Wicklow lads & we stayed out until Jamie came home with an hour to spare & this was to me the most memorable even if it nearly killed him.. You have to see an IRONMAN race to appreciate it. It’s truly an amazing day….

The next few days were big days for me & the boys even if our group had broken up a little. Most days Mark was left at his now renamed MARK’S ROUNDABOUT. The winds & hills were not for Mark but he still battled on. I managed to get some good brick session in on the last few days. It was a great weeks training & i would do it again tomorrow if i could & it felt great coming home feeling a little like a athlete.

As for the rest of the boys all i will say it was a pleasure being away with everyone training but i think a few more days together & we would all be in prison for MURDER…… Remember boys i’m watching you & DON’T speak to me in Germany… he he he

Anyway i could write a lot more but i’ll be here for a long time & i need to keep it all for my Autobiography………….!!!!!!!

So overall this weeks training was Bike 550k 20hr’s 15mins, Running 55k 5hr’s 30mins (Inc Brick sessions) Swimming 10000m 3hr’s.

 

WEEK 19 IRONMAN TRAINING

This week was the build up to our week away training so a little running about & training was this week. Managed to get my long run in the park on Tuesday as i wanted to watch the Duathlon. Did 26k & then headed of to support Eddie & the rest of the Pulse crew in the Duathlon. Long swim again on Wednesday & had a great session even if i was a little tired. This week was a little different as Thursday was a rest day also & it was more with us going away next week as it would be a big weeks training.

Friday was a long swim session again & was a little sluggish starting off but managed to get a good session in again. Saturday was the first of one of my brick sessions & left Westpark gym early & did a good 4hr bike session with John & Mark & we even threw in the Hollywood hill twice for good measure, back to Westpark & transition in the car & bike into boot runners on & did a comfortable 12.5k in just under an hour.. 

Sunday i decided to rest up & pack my bike away & taking it apart was more stressful than preparing for Ironman as hoping i’d be able to put it back together was more on my mind than July the 6th..

So this weeks training was Running 38.5k Swimming 8600m Bike 110k & total hours 9hr’s 50min.

WEEK 18 IRONMAN TRAINING

Ahhh the Sun has finally come out. Thank God it’s been a great week weather wise & training wise. As per usual Monday was my rest day & after such a long rest last week i was wondering if i’d lost all my fitness. It’s funny how you think you’ve lost it all after a few days rest. Anyway with the weather so good i was on for a hot long run on Tuesday & i think i ran all over Dublin ended up doing 25k in 2hr’s 15mins so really happy & it’s safe to say i lost none of my fitness on rest week……!!!!!

Wednesday is my usual long swim & got a good 5000m session in. Thursday was a new brick session for me & a session i’ll be doing quite a bit over the next few weeks. Weather was still brilliant & did 65k on the bike & then into transition which i may add is in my bedroom bike gear off & running gear on & all done in 8 minutes.. Pretty impressive seeing i had to bring my bike up to the spare room also. So if ever there is a transition in a bedroom i’m at an advantage… I started off on the run fairly easy & after a few minutes i was in my running stride & managed 12k just over an hour & also on this run i did practice taking my gels on board.. Ohh do i still have a long way to go in the REAL day… 

I felt good on Friday & decided to cycle to work & get my swim in after work as Mark was feeling tired so our morning swim was put on hold for a week or so. Another 5000m swim set done after work.. Saturday & Sunday were both long days in the saddle. On Saturday it was just myself & Mark & we decided to stay away form the N81 as it’s 4 months now of that bloody road. We headed for Enniskerry & just as we got there it stared to rain & when i say rain i mean rain.. We took shelter for about 20 mins & finally it slacked off & onto the bikes again only for 10 minutes later the heavens to open again. We did get soaked & decided to head home. But after another 10 minutes the weather improved & we decided to carry on & after all the rain we had a great day cycling in the hills & covered approx 135k in 5hr’s 40mins.

Sunday was the same but Rodders was with us & as he’s king of the hills it was going to be a good one to watch him go.. We had another great day in the saddle but we lost Mark half way around as his leg was giving him a little grief so it was wise to head home & get some ice on it. So this weeks training was Running 38k 3hr’s 30 mins, Swimming 10,000 3hr’s, Cycling 335k 12.5hr’s overall 19hr’s this week..

WEEK 17 IRONMAN TRAINING (REST WEEK)

Well i took advantage of my rest week as i was feeling pretty tired at the start of the week. So rested up on Monday & Tuesday. It was weird not training as i’ve become so used to training everyday so resting was weird & the more i rested it felt as if i’d never trained before… Wednesday was back at it & did a short 11.5k run at a fairly fast pace in 59mins so happy enough with that & did it the CHI running way & felt it the next day on my cavles.

Again i was tired on Thursday so just did a 2400m swim set & home to the sofa. I cancelled our early swim session with Mark as i need more rest so just cycled to work on Friday just so could keep my legs ticking over & after work i had my normal siesta & slept for 2 hours so i must be tired. Saturday was very weird as i had a few extra hours in bed in the morning as i was not meeting the boys for our normal long cycle. So after watching some football i went for a 2 hr cycle in the late afternoon & had a bloody strong head wind all the way…. Rested up for the rest of the weekend. Back at it hard next week & i’m feeling good again after my deserved rest.. 2 weeks to Lanzarote & some sun & hard training……………!!!!!!!!!!!! So this weeks training was 45min Swim (2400m) Cycle 2 hours (70k) Run 11.5k 59mins…

WEEK 16 IRONMAN TRAINING

I’m very tired writing this as Manchester United put me through the mill last night in the Champions league semi final (No i was not playing but it did feel like it at times when i was kicking the sofa). But they made it & looks like i’ll be watching the final in some bar on our training week away in Lanzarote.. Last week was my fourth big week in a row as my training plan has changed a little with us going to Lanzarote & trying to fit that week into the plan. Normal rest on Monday & i now look forward to this as i get to do some normal domestic things about the house that i’ve neglected over the last few months. Tuesday went on a long run & managed 18k in 1hr 46in so times are the same & i’m relaxed more in my running these days.

The rest of the week was as normal Wednesday 4000m swim & on Thursday i took a rest as i was feeling tired. Met Mark again at 6a.m. on Friday morning for our normal swim set & we managed a great 4700m swim set. I had to meet early on Saturday morning as i had a Communion to go to in the afternoon. Myself Mark & John did a great fast cycle to Baltinglass & as per usual we got soaked & on the way home Mark lost his MANHOOD & also lost his tyre as it blew up close to home. So my quick brick session was put on hold & had to get Mark’s car & go back a pick him up. So after a WET 92k Cycle & a VERY LONG TRANSITION i managed a 5k run at an easy pace.

Sunday was another great day in the saddle & myself John & Rodney met & did 4hr’s 45min spin & we did some time trialing during the session & for the first day this year we had sunshine.. So another good weeks training & i’m going to take a step back next week & rest up a little. So this weeks training was Swimming 8700m Running 23k Cycling 223K & over all 13hr’s 15min’s training.