As the sport grows, so do the number and variety of races, one of the which is getting more and more popular: the middle distance or 70.3 as the ITU have branded their race series - a convenient halfway house between the sustained speed of the Olympic and the daunting grind of the Ironman. Florida saw the inaugural 70.3 World Champs last year, and this year Rapperswil-Jona hosted Switzerland's first ITU middle distance.

An impressive crew set out under the SAUK banner: 13 full or associated members racing and 3 support crew. Competitors: Me, Duncan Barrable, Tim Palmer, Warren Squires, Steve Winton, Cath Walker, Hannah Miller, Alison Coates, Julie Nucci, Clinton Heap, Marco Stichini, Nina van Vlaanderen and Alex Newman-Burke. Support: Kerry P, Megan & Campbell.

Back Row L-R: Clint, Steve, Alex, Campbell. 2nd Row: Howard, Jules, Kerry, Ally, Marco. 3rd Row: Cath, Hannah, Nina, Megan. Front: Duncan, Tim.

For those of us stepping up to the longer distance, it is a major bonus to have the efficiency and organization that Ironman and Switzerland in particular have to offer. Unfortunately however, they weren't in charge of transport.

Getting trains from the airport, we left Clint on the platform to catch a later train which would drop him nearer to his hotel. He certainly got a later train, but it just so happened to be one going in the wrong direction with the next stop over an hour away. Faced with the prospect of disembarking and getting on a train back to start all over again, it may not have been so bad but he had convinced a fellow triathlete to join him, assuring the guy that his knowledge of the Swiss transport system was second to none.

Pre Race
Most of us (4 girls, 4 guys) were in the local youth hostel - we got settled and put our bikes together - they had all survived the flight and we even headed out in the rain to test the setup. Alexia from Thames Turbo was also staying in the hostel and we soon adopted her as one of our own for the weekend. The weather was pretty grim but all forecasts assured us that race day would be clear and dry.

I got to share a room with the experienced trio of Duncan, Tim and Warren - there was plenty of banter and rivalry here, as each was vying for top honours in their rematch after 70.3 Monaco 2006. With the girls room (Cath, Ally, Hannah and Kerry) just next door it wasn't going to be a quiet weekend...

On the Saturday everyone headed out to the Pasta Party after registration and the race Expo, with the exception of Warren who took some time out to prepare for the following day. On reflection, this was a strong plan - surrounded by fellow competitors discussing race tactics and feeding off each other's nervous tension, my heart was thumping by the time I got to bed.

Race Day
These Euros certainly love their cycling and I've never seen so much bike porn in one place: graphite, Dura Ace, deep section wheels and bar end shifters filled transition - with in excess of 1000 competitors, this small patch of ground played host to well over £1 million. For the first time at a tri event, the lean mean machines that Hannah was ogling were not of the male variety...

The Swim
My first leg was relatively uneventful, except my waterproof HRM decided that it wasn't so waterproof after all. I also didn't catch a draft, which was foolish - it's time off your split for free and you should always make the effort to get one. In the Monaco rematch, Warren took an early lead, closely followed by Tim. Duncan is not best known for his fish-like qualities, and this race was to prove no exception. He had somewhat of a shocker, having to rest a minute with the aid of a supportive canoe before pushing through the final section.

The Bike
The roads in Switzerland are a joy - fast, smooth, well kept tarmac and considerate drivers - a far cry from the pot holed country roads of the Surrey Hills. The flip side is that you get much bigger climbs. The bike was a 2 lap course, flat but with an 8k climb in the middle - a sharp 1k ascent called Witch's Hill and then a more gradual climb to the peak in Goldingen. At the 1k climb you are greeted with crowds dressed as witches all calling Oopa! Oopa! Oopa! in encouragement. And towards the end of the ascent there was a large group making a racket with oversize cowbells - a welcome boost for tired legs!

The reward for this was the thrilling descent back to Lake Zurich, where your legs are spinning even in top gear with sweeping turns and plenty of opportunity for getting on the aeros.

Back on the flat heading to the finish of Lap 1, a cyclist came past me and then immediately slowed in front. For a crucial few seconds I didn't notice what had happened and when I realised I was now in a draft I looked to move out to my left. However I heard a vehicle just behind and so hesitated for it to overtake.

Bad decision - the vehicle was a marshal and he slapped a penalty on me there and then without discussion. 6 minutes in the sin bin when the guy had been in front of me for less than 30 seconds and had had exactly zero benefit on my bike split! I was furious, especially when I later saw groups of up to 10 together further down the field and marshalls riding past them without a word.

Ally also came dangerously close to a possible penalty, but she had one key advantage over me: a winning smile and an angelic "Who? Me?" flutter of the eyes - no sin bin for her!

I think we all had a pretty good day in the saddle - Steve posted a blistering 2:37 and set himself up for a great overall time. Warren stretched his rematch lead by a few minutes with Tim & Duncan not far behind. Duncan "The Bull" is usually a monster on the bike but I think the swim threw his whole day out of whack. Marco in his first 70.3 showed his strong cycling credentials with a speedy 2:44. I was delighted with my own 2:50.

The Run
Coming into transition I felt pretty good - the winter training on the bike had definitely paid off and I didn't feel anything like as broken as New Forest Middle Distance last year. I also had an unwelcome 6 minute rest while I watched competitor after competitor come past for the final leg.

The run was a 3 lap course around the town and along the lake. Just before the race Hannah told me how she had been practising running up steps. I thought I had heard most crackpot training theories for running in my time, but I couldn't remember reading about this one.

Stairs OK, but stairs they have actually even bothered to give a name? I was worried. As it turned out, the steps weren't too severe - I think there were about 65, but at the end of a 70.3 that can take a fair bit out of you.

Apart from my stomach cramps, which I always seem to get on the run in races, I enjoyed the final discipline. The benefit of 3 laps is that you get to see just about everyone else out on the course and there were plenty of high fives and "Go SAUK!"s.

Steve and Warren were flying and were both to secure an eventual slot in the upcoming 70.3 World Champs in Clearwater, although Warren had to decline his place. Clint was characteristically loud in support even while battling with his own demons, giving us all a welcome lift. Thanks also to Kerry, Megan, Campbell and Thames Turbo's Henrie out on the course who lifted our spirits when we most needed it.

Cath Walker had broken a metatarsal in her foot a few weeks earlier - did this slow down the Pocket Rocket? Well, all I can say is that I didn't see too many people doing this in the later stages of the race (see image right).

The Finish
By the finish I was certainly feeling the effort but pushed through the final section. In the finish area there was a bevy of beautiful girls handing out medals. One continental style triple kiss later and suddenly life seemed pretty good after all and my HR experienced a brief final spike. The efficiency of the Swiss knows no bounds and literally within a couple of minutes of finishing I had a certificate with all my splits including transitions and age group position - fantastic!

There were several PBs and numerous 70.3 virgins popped their cherries. Warren took home the honours in the rematch with Tim second and Duncan third - they're already planning the next contest in the series.

I think I speak for us all when I say that this trip was a truly great experience, and for me, this is why I do tri - stunning scenery, a demanding physical challenge and lots and lots of post race celebration with close friends.

See you at the races..
Howard