I started biking and running long from mid-January, averaging about 12-13hrs per week with a high of 17hrs and a low of 3hrs. This was less than my build up to Ironman Austria in 2006, where I peaked at 25hrs and averaged 16hrs, but I was hoping that it would be a solid enough base to get around without totally losing the plot on the run. Given Lanzarote’s reputation as a tough course I had no time expectations other than to exit the swim around the hour mark. I was also hoping to be able to manage the effort throughout the bike course to finish cycling in a condition to run the whole marathon. I flew out 5 days before the race to relax and recce the course. The time flew, and it was soon race day.

Transition was busy first thing, not just with triathletes but with clubbers still spilling out of the bars along the beachfront. All a bit surreal, especially as it was still dark at 6am. After loading bottles, unwrapping bars and checking tyre pressures it was time to join 1,100 other nervous triathletes on the beach. I seeded myself towards the back of the sub-65 minute group and tried to stick close to the smaller guys, or at least those who looked like they were there to swim rather than fight. The hooter went and we ran forward into the water. I entered the fray and it was on.

The Swim
The first turn was 160m in and coming after only a couple of minutes of swimming was very congested. There were a few uncomfortable moments getting caught up in a crowded pocket, but I soon found myself in clear-ish water and got into a good rhythm. I had no draft for the first loop, but could hug the ropes and at least swim a good line. After a 10m run along the beach we were back in for the second loop and I managed to latch onto a pair of feet moving through the field for the last 800m. I was out of the water in 1hr 03, a touch slower than hoped but not phased by this as it was a very physical swim. I legged it up the beach and grabbed my bike.

The Bike
The bike course is pretty much a lap of the island and starts off heading west towards El Golfo. It was immediately clear that conditions were good. I had ridden this first section of the course a few days earlier and could hardly hold the front wheel steady in the crosswinds. On the day being on the aerobars was stable and as a bonus, it was overcast. I also thought we’d hit the jackpot of a still day, but seeing 55km/hr on my speedo on a flat section while running out of gears I realised that there was a wind, and that it was behind us. Seeing the mile markers unexpectedly soon was great for morale in these early stages.

The first main climb was “Fire Mountain” within the lava fields of Timanfaya National Park, but with the tailwind it didn’t feel significant. I was through 90kms in 3hrs 2mins, ready for the big climbs. The ascent to Haria was the first of these, a steady gradient which kicks up on the switchbacks and ends with a long false top. The winds were with us for the most part, but my 27-tooth “granny gear” got a lot of use and the special needs station at the top was a welcome sight. The descent involved half a dozen tight switchbacks on a cliff-hugging road with a 1-foot barrier separating you from a sheer drop – definitely one for the mountain goats. After a short cobbled section we were climbing again, this time to Mirador del Rio at the northern tip of the island. Unlike Haria, the climb gets steeper as it progresses. It was tough and sapped a lot of leg power, so despite the spectacular views I was very glad to turn at the top and leave it all behind.

The descent from Mirador del Rio was straight, fast and fun, but once it was over we had the headwind to contend with…for the remaining 50kms. My clubmate Colin from Celtic Tri passed me during this stage (and announced he was “f*cking dying” – cheers pal!). I was keeping him in sight when I noticed the bike wasn’t handling correctly and saw that my front wheel had punctured. I changed the tube but within two pedal strokes of setting off there was a sickening hissing noise as the tyre went again. I took more care over the second change, but lost about 15mins in total.

Shortly after starting back riding it became clear that the second change hadn’t been entirely successful. The tyre was gradually but noticeably deflating – I had a slow puncture. With one tube and CO2 canister left, but only about 15kms to go, I decided to aim for transition rather than risk a botched change. I’ve never been happier to pass mile markers and was very relieved to hand over the bike to a volunteer. 6hrs 54 for the cycle leg. Apart from a couple of stints on the climbs I’d kept my heart rate in check and was ready for the marathon.

The Run
My legs felt OK getting off the bike but I was determined to keep a lid on things during the early stages of the run. The course was 4 laps of an undulating out-and-back along the beachfront, past all the bars, clubs and cafes. The sun was out by this point and it was hot, but the aid stations were well stocked with sponges and ice which helped a lot. The second lap was mentally tough, but getting through halfway in under 2 hours helped with this. My right hamstring started cramping a little during the third lap, but as far as I was concerned once that lap was over I was home dry, as on lap 4 I’d start on the miracle drug that is flat Coke.

The last 5km is what I enter these races for. I was dog tired but with the full quota of wrist bands there was a lot of high-fiving with the crowd (the British contingent being in especially “high spirits” after the FA Cup final) and my splits show I picked up the pace during this phase. After 3hrs 57 I entered the finishing chute, shook the hand of the race director and received my medal. 12hrs 09 overall and 411th out of around 1,000 finishers.

In terms of lessons learned this was the first time I’ve punctured in a race and I need to be sharper at changing a flat. I’ve changed plenty in training, but under time pressure with my race head on it felt totally different and racing with the possibility of not making T2 was not fun. I raced on new tyres and tubes and carried 3 new spares, so it wasn’t a failure of equipment.

I would thoroughly recommend this race. It’s a tough course, but the climbs on the bike, although long, are not that steep and the newly-resurfaced roads are fast. The race itself is very well organised and the locals (and tourists) really go in for it. I’d be interested in doing this one again.