My career in triathlon started out over five years ago in a local swimming pool in Birmingham. I had been suffering with shin splints from many years of competitive field hockey, and I decided to add in some lower impact aerobic training to my running/gym plan. I hadn’t swum since I was at school, and so I got in one day and swam a few lengths, then a few more the next day, and so on. After a few weeks of this I noticed a group of people training in the lane next to me, and their coach asked if I’d like to join in. I tagged on the back of this group for the rest of the session, and loved it. From there I was very kindly lent a bike and entered into a local sprint where I sported a swimming costume and an old t-shirt. This is where my journey began.

I competed over the sprint, standard and half Ironman distance for a few years while I was based in Manchester. Eventually I felt the lure of long distance and I entered Ironman UK 2010. I coached myself through this race, applying basic training principles to my programme, whilst taking on board some useful tips and knowledge from the more experienced triathletes around me. The plan worked, and I completed my first Ironman in 12 hours 32 minutes, finishing 2nd in my age group.

For some people Ironman is a one off, a box to be ticked, but at the age of 26, I felt this was just the beginning, and I wanted more. After this race, I sat down and analysed everything. Where were my weaknesses? How was I going to progress? Would I be able to close the gap on others in my age group to qualify for the World Championships in the future? For me the area which needed the biggest improvement was on the bike. Strength in this discipline is critical for a solid performance in Ironman. You can make up or lose a lot of time over 112 miles, and if you finish strong off the bike, the marathon should in theory become a less stressful task.

I approached Andy Wadsworth at My Life Personal Training in October 2010. I knew he had the experience in cycling which I lacked, and with the addition of his progressive coaching techniques, he could help me make the improvements I needed. We started initially with some testing on both the bike and the run to establish my efficiency and thus my heart rate training zones. From here he mapped a programme for the coming months broken into four week blocks to get me to my next big race, Ironman UK 2011.

I had an advantage going back to Ironman UK the second time feeling confident in the racing environment there, and being very familiar with the course. I finished the race in 11 hours 26 minutes (over an hour faster than my previous time). The plan and training had paid off, and I had qualified for the Ironman World Championships in Hawaii for October 2011.

My preparation for Kona started relatively soon after my qualifying race. We had just over 2 months to try and get me in the best shape possible. The final weeks before I flew out were crucial to try and prepare for the conditions (namely the heat) I would experience whilst racing out there. I was lucky enough to have a few days holiday in Mallorca in the weeks leading up to the event where I would cycle and run in the midday heat, and practise some open water swimming in the evenings. Whilst back in Bristol we set up a heat chamber at My Life where I would do short bouts of steady state cycling on a turbo to try and train my body to reduce it’s sweat rate. I would need every ounce of it out in the lava fields!

I arrived in Kona on the evening of Monday 3rd October. I had just 4 days left to get ready for what would be the biggest race of my life so far. I had never raced abroad before, let alone in the World Championships, so the prospect was a relatively daunting one.

A lot of people ask me what Hawaii was like, and I don’t think I could fully appreciate where I was until after the race. The days leading up to it were consumed with final preparation; riding short sections of the course to experience the cross winds and heat first hand before the race, swimming part of the course to get a feel for the currents and sighting, registering, setting up transition, checking kit, then checking again, whilst making sure I was eating and drinking correctly and getting both mental and physical rest.

Saturday 8th October arrived, and having felt anxious in the days prior, on the morning of the race I felt ready. I drove to the race start just after 4am with my sponsors (Pete Cammack and Andy Milne from Zeno) and my youngest sister for support. My last words had been to my mum and dad the night before to let them know that I’d be fine, and to Andy Wadsworth whose advice will always stay with me, “Finish the race. Whatever it takes, make sure you finish the race”. And that was my plan. There was nothing fancy to it, I just had to keep things steady, remain focused and positive, and keep as cool as possible.

Boom! The sound of the cannon rumbled around the Kailua Pier, and 1800+ athletes made their way out to sea. I felt comfortable in the swim despite the initial tussle, but I was aware I was down on the time I’d set at the UK race at the half way point. I worked hard to make it back to transition, and was very happy to finally step up onto the carpet into T1. I prepared for the bike leg as quickly as possible, and made my way out onto the course.

The first few miles around the race start were busy with both competitors and supporters. I was already trying to keep tabs on my heart rate, making sure I didn’t get carried away in the early stages. Once out on the highway there was a long task ahead. 50+ miles up to the turnaround point in Hawi, and then the same on the way back. In the days leading up to the event the winds had been incredibly strong. This was my biggest worry before the race, as I had nearly been blown off my bike on a couple of occasions in training. On the day of the event however, the winds were still present, but much more manageable then expected, it was the heat however that had an overbearing presence.

My nutrition strategy in terms of calorie intake was the same as what it had been at IMUK, but I had to adjust my hydration plan to the conditions in Kona, taking on more fluid, and also getting water over my head at all available opportunities to keep my core body temperature down. At every aid station on the bike I took an extra bottle to douse myself with. Taking a few extra seconds every ten miles to do this paid dividends in the latter stages of the event.

The way I race in Ironman is by staying in the present, thinking about how best to get through the next phase or the next mile, but I am also aware of the day as a whole, and by not rushing things early in the race, I am able to make up time later on.

I had a couple of trying spells on the bike. There was a good 90 minute period when I was unable to get on my aero-bars for the feeling of nausea. The heat was taking its toll, and I had to keep on top of it. I kept the ride very steady. I couldn’t afford to take any risks in an environment I had no experience with. I eventually made it to T2 where I smiled whilst handing my bike over, the run has always been my favourite!

Trainers and sun visor on, I headed out to start the marathon. I felt good at this stage, but again I was conscious to hold the pace back, as there was still a long way to go. There was an aid station every mile, and I made sure I used every one. “Sponge on head, sip of drink, ice in hands”, became my routine, my mantra. Out on the highway the evening was drawing in, and as I made the turn around at the Energy Lab the sun began to set. Out came the glow sticks and the final 10 mile stretch to the finish line.

Things had begun to hurt. There was sun burn, chaffing, blistering, tired legs, but I managed to keep some kind of rhythm. The final 3 miles were oh so very long. It was dark and quiet, and I started to feel distant, but as the lights and noise of the finish became apparent I knew I was almost there.

I have never experienced support in a race like it. There were crowds of people from all over the world who seemed to have time for everyone out there. There were also the countless volunteers who had given up their time and energy, and really made the day special for everyone.

Turning onto the Ali’i Drive and making my way down the finishing chute is an experience that will stay with me forever. After 12 hours and 24 minutes I had made it, and I was both relieved and very proud.

I would like to take this opportunity to say thank you to my family for their continual support with everything I do. Special thanks must also go to my coach Andy Wadsworth, to Jamie Richards for all his help and advice with nutrition, and of course to my sponsors Zeno.

I feel very privileged to have had the chance to race in Kona. It’s a sacred event for many people, and an event which I have an undying respect for. I would love to go back again in the future with a few more years of competing behind me, and see if I can finish even stronger. Next on the cards is Ironman France in June 2012. The journey continues…..