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WillWorld - Kona Aftermath and thanks

Tue, 18 Oct 2016 13:49:42 +0100

In the early 2000s I did a ski season in Courcheval. I had a sticker on the back of my helmet (it was the time when helmets were just coming in) and it said WilWorld. I was slightly different back then but I still feel like I live in my own little world. And the last 10 days or so I have lived in a little bubble in the middle of the pacific ocean. Hawaii has been an absolute blast but I am ready to come home now please. Ready to come home to start a new chapter in my life. Nothing has changed but I have well and truly ticked Kona off.

So I guess you might be keen to know how the race went. I will do my best to retell the day from my point of view.

The conditions were perfect when we got to the swim start. Calm wind, warm but not too hot. A small swell in the ocean and everything still in place on my bike. I did my swim warm up - a few yoga stretches and breathing exercises and then we (Paul and James and myself) went to the beach. we swam to the start - about 100m from the shore and battled for 20 minutes to hold our place. Treading water wasn't a problem, even though wetsuits are illegal and swim skins tend not to give any buoyancy it is so salty in the water even the most stinky legged man can float! The start was scary. Front line and left of centre the plan was to start hard and swim wide to avoid the biff. For the first 30 strokes I didn't make a single proper stroke. Breathing was a luxury I managed a few times and sighting was a waste of time! But I was still smiling the whole way. I was the furthest left for the majority of the rest of the section out to the turn boat. Following peoples feet meant I didn't need to sight all the time (normally every 6 strokes). The turn meant it all got a bit congested but people were considerate. I felt so much better than a week before and was able to hold feet and overtake quite a few swimmers. As we neared the pier I changed tactics and my line and swam the widest on the right. Didn't want to get this far only to get walloped in the "inappropriates". I exited the water in 57:50 by my watch - over 3 minutes faster than the week before.

Transition was smooth. I asked someone to put some sun cream on and ran to my bike.

Onto the bike then and from the start people were overtaking me. I am used to this being a reasonably strong swimmer. But I was being overtaken by people as if I were standing on the side of the road with a coconut and a clapper cheering them on. I looked at my Garmin and it was saying 240 watts. So I just said to myself that this is the world championships and it is expected. You do a little loop round town and then climb up for about 2 miles. The turn point was exactly at the end of our road that we have been staying in. It was all going well and I was ahead of all the chaps I wanted to be ahead of - until they came flying past. The descent into town is a bit of a procession. Then you hang a fast right and head up to the Queen K - a long and rolling dual carriage way that hugs the coastline and is exposed to wind and offers no shelter. The wind if anything was pushing us along. I saw a huge group come past - it was embarrassing to witness. This was the worlds best athletes and they were making no attempt to break up the group. Riding 3 abreast and a meter from the person in front. I pulled over to the hard shoulder and soft pedalled so as to not get caught up in it. Then 4 people went down hard. Wheels must have been clipped as they were riding a straight line. As horrific as the accident was - I couldn't help but feel that if they were riding legally it would not have happened. As we turned towards Waikaloa the wind picked up. A bit of a brutal headwind that dropped the pace right down. It was hot and I was struggling with nutrition. In fact I just didn't feel great. It felt as if everything was a total struggle and much harder than it should have been. I was ignoring the power meter and just riding. Picking up water from aid stations and pouring it over me. I was struggling to keep much liquid down in fact. I was still going reasonably well but it was just tough. As we dropped to start the climb to Hawi I was actually looking forward to the clim. A chance to change position and stand. I still wasn't making up places but I was holding on to some people. Then the pro men came absolutely bombing down the climb. It was so impressive and I couldn't believe the speed they were going. All the big hitters were there and I got goose bumps. Where else does that happen. They truly were showing that they are the athletes we believe them to be. I pushed on and got to the turn point at about 3 hours. With a. Bit of a calculation I worked out I was on for a 5:30 bike split. I wont tell you the words I shouted to myself as there may be children reading. But I was really quite annoyed. I had worked hard on my cycling since Nice and today just wasn't doing it justice. The descent was quite long, as was the rest of the ride. I dug in as much as I could but I was just still going backwards. I actually got into a good rhythm for about 15-20 miles and was enjoying overtaking people thathad overtaken me earlier. But that didn't last. Nutrition was a struggle. I was able to have a slug of gel mix every once in a while and a clif block every 15 minutes. I was taking 3 water bottles and pouring 1 over my head straight away. Eventually I rolled into town happy to be there but I felt as if I had left a part of me out on the Queen K. It was hot by now but I was actually looking forward to running with everyone else. Hearing others footsteps around me and running where so many of the sports legends had run.

Into T2 and I sat down. So pleased to be in the shade. I probably took a bit /lot longer than I would have liked but the cool tent was so nice. Off I went and the legs were feeling ok. I have been running with a power meter and had decided to run with that rather than pace. I hoped it would be able to control me a bit more and it was working quite nicely. I was either running past people or holding pace with them. Some were already walking. I tried not to feel too smug as I knew that at this distance you can be feeling fine at one moment and 10 seconds later you are gone and reduced to walking or sitting. Aid stations were regular and most welcome. I settled in to a routine of stopping to fill my hat up with ice, take some water, more ice to crunch, coke and then get running again. It was a smooth transition and I wasn't losing any time to those around me. The turn point at Ali'i Drive felt like a long way however, the run back to town went quite quickly and I started to feel like I was getting into a good groove. I decided that I wanted to run up Palani Road. It isn't too long or steep but at about 8 and a half hours after starting it was long and steep enough, At the top Craig "Crowie" Alexander was handing out a nutrition supplement for those suffering with cramping. I gave him a high 5 as I tend not to suffer from cramps - quick plug for the guys at Precision Hydration. I had run this stretch of the course out of town along the Queen K Highway. It is deceptively long and the rolling hills certainly mix up the muscles used.

After Switzerland I had spotted a trend that I faded between 20 and 30km before picking it back up and so I adapted training to include more long runs to stop this from happening. And between half way and exiting the Natural Energy Lab at 33 km I was on for a 3:15/3:16 - perfect pacing and I was feeling great. And then the wind disappeared. My head started to tell me it was all too hard and I should walk. My body said that was ok. I was taking longer at each aid station, spending time with my head in an ice bucket, stretching my legs and even just standing still/swaying. Mark and Dave (Allen and Scott - made famous at the IronWar) came and I walk/jogged up it. I didn't know what time of the day it was and I asked my mate "Crowie" what time of the day it was. I though he said 4:44 - 11 minutes to get home for a sub 10 hour day at Kona - perfect.11 minutes to do 2 km. Easy....ish. I picked up the pace and did my best to run down Palani which was pretty hard on the quads. Left at the bottom and the pace picked up again. Sub 10 was mine. Down the finish chute and I "airoplaned" my way down, overtaking people the whole way. I was a bit confused why they weren't legging it - until I got near the finish line. and saw on the digital display - McCormack, Walter USA 10:03:56.......eugh. I lifted my arms up in the vain attempt to look happy. I turned around to look down the finish chute and take it in. Again the triathlon fan in me made me do it. I have seen that view on tv100s of times and I wanted that for myself. A mental image that I can recall at any time when I close my eyes.

The organisation at the finish is impeccable. 2 people to catch you and walk you to the post race area. I took a short detour to the med tent because my fingers did their funky thing and they were a bit worried about that. I was weighed (I lost 8 pounds from the morning) and told to lie down upside down and drink chicken soup. All I really wanted was to find out who won the races (Frodo and Ryf doubled up) and how Paul did (he smashed it) and have (more) beer, pizza and hear about all the other stories from the day.

So that was my race. In a lot less words - great swim, tough bike....legs didn't turn up and great run until 33km.

I will in the next few days write a bit more of a report of my time and a review of Hawaii as a venue/race/experience itself.

I must thank a few people.

Newton, Precision Hydration, Zone 3 and XEndurance for their support with kit this year. It is so important to have kit that you trust and for me these are the best in the business.
To Paul, James and Clio. We definitely won the "who had the best race week" prize and so glad Paul had a great race and was a privilege to pop my Kona cherry with James.
To Richard and Maria from Cristofoli International and everyone who donated to the Just Giving page and to Colin Scott for organising it.
To my Family - my sister Jo became a bit of a superstar out there, unfortunately mum couldn't make it due to ESTA issues (she too was quite famous on the island despite not being anywhere near there). My other sisters couldn't be there this time but I am sure when/if I go back again they will be first in line! And of course my best buddy Oscar.
To all my training partners who dragged me up and down the pool or round the forest. Couldn't have done it without you. I am so fortunate to have access to so many amazing and inspirational athletes. Two of whom stand out - Sarah Barrett and Richard Iles. I look up to both and try to emulate all their attributes. Both had some very wise words for me before I left. Sarah's was try not to get too bored and Richard said work out how you want to feel at the finish line and do everything you can to get there in that state. I definitely achieved both.
And finally to Claire - who I would have loved to have had at my side on the day. Everyone needs someone like her on their side to make things like this possible. She picked me up when it got too hard and kept me grounded when I got a bit carried away with being a tri-geek!

Aloha

Kona Diaries - Day 4

Tue, 04 Oct 2016 07:13:22 +0100

I seem to have a habit of waking up at 3:30. Which is Kind of annoying as I'd like to have 1 good night's sleep but on Saturday I will have to be up at that time anyway - I guess it is quite good that I seem to be functioning quite well at that time, although I had a little snooze in the car at about about 12:30. So with a little bit of matchbox mathematics I will need to take a caffeinated gel at150km on the bike!!

Today was back into training mode. Off to swim in the sea once more and a cracking 2.5km swim. Finally my arms have arrived and the pace was good in the parts that I wanted. The main session of the day was a 60ish mile ride from Waikaloa to Hawi and back. This is the main climb and it is usually where the wind picks up. But today, along with the cloud cover, came a distinct lack of wind. it was a bit breezy but nothing to be worried about. The climb was really nice and the descent was fast and straight. Just how I like it.

There seems to be a bit more of a buzz about the place now. Loads more people, merchandise tents popping up and the Pro racers have a bit more presence.

Definitely the highlight of the day and probably the trip was seeing my first turtle close up. Such a cool thing to witness.

Kona Diary - Day 3

Mon, 03 Oct 2016 14:28:56 +0100

Sunday, day 3 and I have a bit of company in the mansions! Picked up Pablo last night from the airport and James and his girlfriend this evening.

Today was going to be a recovery day - in fact recovery day makes it sound too planned. Let's call it a do some fun touristy stuff day. But first we headed to the pool at the Kona aquatics centre. It is a real hive of activity and every time you turn around you see a different Pro. Sebastian Kienle, Yvonne Van Vlerken, Siri Lindley, Luke McKenzie, Heather Jackson, Joe Skipper, Lucy Gossage and Lucy Charles - and those are just the ones I recognised! Pretty cool and they are all super chilled, normal(ish) people that just happen to be insanely fit and fast.

I felt better than the Ho'ala swim and times were good, until it was pointed out that it was 25 yards and not meters! Blast. But nevertheless it was a swim.

I then drove to the other side of the island with a friend to do some ZipLining - I put aside my sheer dislike/fear of heights and manned up and it was really cool. There were 7 lines, ranging from really quite short and slow (the warm up one) to one about a minute long over a 250 foot drop over a waterfall. Check out my Facebook page for the video!

It was an amazing (probably used up my quota of this word already) experience and the other side of the island is totally different. We spent most of the day in cloud and some really heavy rain. The vegetation is so lush and green and there were all sorts of crops growing on the estate - banana, guava, ginger, sugar cane and we got to try it all out. Really reccomend this when you come over.

Long bike tomorrow......guess I had better do a bit of training

Kona Diary - Day 2

Sun, 02 Oct 2016 14:23:05 +0100

Today was the Ho'ala practise swim. A chance to swim the whole course with others. Great experience and some useful insights - such as sighting is hard. No real land marks - hoping there will be more buoys on the day as kept drifting right.Had no oomph in my arms at all and came in exactly on 1 hour. Had some lovely fruit after, sitting on the grass watching the athletes finish and soaking up the atmosphere.

After some coffee I decided to run to Energy Lab. Glad I did as it is further than I expected. A bit overcast with a nice breeze but still warm. I ended up running 13 miles which was about 3 miles further than I wanted but pleased with getting the duration into the legs.

Chilled out by the pool back at the condo. More and more people arriving and great to have the buzz about the place. Still a bit surreal that I am here, everyone is super fit and walking past all the places that I have read about and seen on the coverage is really cool.

Kona - Day 1

Sat, 01 Oct 2016 06:20:55 +0100

End of day 1 and it has been amazing. It is most definitely living up to expectations.

Swam a bit of the swim course and the water is so clear. There are fishes galore. It was very salty - as if I was licking a packet of salted crisps with extra salt!

After the swim I drove to just past the airport to a place called Donkey Crossing. Apparently it is called that because donkeys cross there.....

The first 3 minutes were ok. I was riding with Jan, a lady who I coach, and we were making nice progress. She then decided to turn back and I carried on for another 30 minutes. The wind was picking up and my bottles had gone from being chilled to being the same temperature as the coffee I had this morning. The wind was ridiculous though. Pedalling downhill at 280 watts going 13 mph.

I turned just after Mauna Lani and it had taken me 1 hour. Coming back was insane for the opposite reason. Being blown along uphill doing 40! It took 30 minutes.

This is going to be fun.......

Kona Diaries - round 3

Sat, 01 Oct 2016 04:48:38 +0100

My watch says it is 16:24 Thursday Hawaiian time but my body tells me it is 03:25 the day after and I have been dressed for 22 hours and according to the in flight planner thing I still have 3 and a half hours of flying time left and then a car trip to the condo at the end of Ali'i drive.

I managed to get an emergency exit row on the way to LA and so I had loads of leg room and could come and goals I please. However the flight to Kona is slightly more cramped and I am sitting over the wing, I need the loo and both the French people sitting next to me are asleep.

I can't wait to get to the accommodation, unpack and then get out and about among it all. I am hoping to swim, ride and run on the Friday. Then Saturday I have the swim race - where you get to swim the Ironman route a week before. By all accounts the weather is living up to it's reputation and it is hot and windy out there.

Bring it on!

Kona Countdown Day 2

Wed, 28 Sep 2016 10:39:40 +0100

I've just realised it is only 10 days until race day. How has that come so quickly. My usual travel strategy of get to the race a few days before can't be implemented here obviously so I find myself confused and surrounded by bits of bike and clothing and wondering how I am going to get a training session in today. Not going to happen so I'll just have to do laps around Heathrow and LA tomorrow to keep myself sane.

My number for the race is 1723 and the race will be streamed live on Ironman Live. I expect you all to be having a big party and I will bring something back for the group with the biggest and best party!!!

More tomorrow.

Kona Countdown Diaries

Tue, 27 Sep 2016 09:36:59 +0100

Here I am. 2 days from flying to Kona. I cannot quite believe still that I am actually going to be boarding a plane in 48 hours to travel to the Big Island and that I will be hanging out (from afar) with some of the Rock Stars of this sport. The plan is to play it cool and act like I belong there but I know that I will stand out like a sore thumb for one very obvious reason - my tan. Or lack of it. I will be doing my very best Caspar the friendly ghost impression.

Over the next 2 weeks I will do my best to write a daily diary giving you the chance to share what it is like out there and what happens in my world building up to a Major race. I can promise you that convention will be loosely adhered to but there may be a few crazy things going on. There will be a lot of sunset and sunrise pictures, awkward selfie shots and a few images of turtles and lava.

From a physical state I feel good. I have had a really good block of training since my recent meltdown and I feel that while an overall podium might be out of reach, I am capable of a reasonable performance. I have times in mind but I will keep those close to my chest!

I just want to thank everyone for the support that you have given me. Vocally, financially, mentally and emotionally. I will do my best to make you all proud of me.

If you would like to donate (and so many people have) then my justgiving page is still running and I will be donating money to the 2 charities The Charlie Waller Memorial Trust and The MPS society.

The link is https://www.justgiving.com/crowdfunding/Will-Newbery?utm_id=106 and any small donation would help them greatly.

Thanks

Will

Kona Diaries Part 4 - rattling away

Sun, 11 Sep 2016 22:13:53 +0100

This week has seen a bit of a drop in training. Picked up a head cold and so I am popping the vitamins and drinking lemon and honey like never before. It has affected my training this week - but I think it was needed - I did however manage a rather successful attempt at 4 hours on the indoor trainer on a particularly wet day on Saturday. Hooray for Netflix!

This slightly quieter week has actually come at a good time for me. I am being quite realistic about my goals at Hawaii. Sure I have times and positions in mind - but I am afraid I won't be divulging those to many people. I am not going for any kind of win or podium. I think they have already been allocated! I will however be smiling as much as I can. The fact I am actually going to be there in less than 3 weeks is still a bit crazy and surreal. I fully intend to make the most of my time out there and have as fun a trip as possible. Do all the stereotypical things, see all the touristy places and be that person running sub 6 minute miles up and down Ali'i drive on race week.

I do seem to spend a portion of time writing about and telling people about the importance of a happy head come race day/week. I expect the race will get insanely hard as I am super competitive and this is where my happy head comes in. This week has been about creating that state in my mind before one last push before takeoff. Traditionally a tough week due for our family, I have spent time with people who are really important to me and balance me out and with a little help from one person in particular I got through a tough day on Thursday and I feel I am ready for what is around the corner thanks to her unwavering support.

I am lucky to enjoy my job on a daily basis. I have people I coach around the world and I speak to them very regularly. They are my friends and yet I don't very often get to see them race. Normally I am seen on a Saturday or Sunday with the Ironmobile app fired up jumping around offing encouragement and advice from afar. People tend to look at me as if I have a strange condition! Well today I was fortunate enough to be able to offer support "live" to a few of these friends who I coach at the Weymouth Full and 70.3 Ironman. It was a great day and loved being the other side of the fence, seeing random people smile when you offer a bit of encouragement by simply saying "Go on James you can do it". It is the most amazing thing to see. I know as an athlete working to your limit, when you have sticky fingers you just can unsticky, when you are sick of gels and you are sore in places you didn't know could be sore just how hard it is to muster up a smile and say thank you. But deep down I am smiling and giving everyone a high 5. Some people today had that thousand yard stare but I knew that every little cheer and every little encouraging comment helps.

The 3 people I coach today all had different races at Weymouth.

One of them is a local hero who had a huge moment when he was one of the first into T2. I can only imagine how that felt to be charging like that at your home Ironman. He struggled through tough times and when it came down to it he dug in and finished with a pb on a tough course.
Then there was a lady was starting her 3rd full Ironman of the year. Cramps and fatigue had hindered her previous attempts at getting back to the top of the podium (what is needed for her to get a Hawaii slot) and we came up with a plan and she executed it to the very letter. To see her charging to an age group win after a tough and busy year is amazing.
And finally we had the debutante to long course triathlon. A lady who less than 3 years ago had never really ridden a road bike let alone done a triathlon today had an amazing race at the 70.3 distance. I am so glad I got to see her as she reached her goal. A lady who has such an brilliant mindset - honest, tough, happy and determined.

I had other friends racing too. One of the stand out moments though was to see Kev James' face when he found out he had won his age group - it almost brought a tear to my eye. A true stalwart to our triathlon community it is great to see him get recognition for his hard work.

All in all a great day in Weymouth and time for me to crack on.

Kona Diaries Part 3 - anyone got a ladder?

Sat, 03 Sep 2016 22:16:59 +0100

So the last post was all rosy and was I was in quite a positive mood. I can't promise this update will be as upbeat.

Before you say "oh great, another winging Ironman athlete saying training is hard blah, blah, blah" and close the page I urge you to stay here. You might learn something - not just about me but also what it takes etc etc.

I have never been able to hold a high volume of training without my body rebelling and shutting down. In the last 12 months my biggest month was 73 hours of training and that included my training camp in Majorca which was 26 hours. In August I racked up 80 hours (well 79:56......grrrrrr). For me that is huge and I was expecting a "little" bit of grumpiness to be coming round the corner. Sure enough that grumpiness (read complete tantrum and crisis of confidence) happened about 11 miles into my 19 mile run yesterday. Somewhere near Sandbanks on the South Coast of UK. I managed to salvage a bit of dignity and finish (albeit missing the last mile) and spent the evening in the company of a Chicken Dhansak and 2 bottles of Doom Bar. I had pressed the F - it button. But that's what I felt I needed to get me out of the hole that I had been waiting for. From a mental point it worked. An evening away from all things triathlon. From a physical point it will be a few days before I am back to normal energy levels. It is important that anyone who has signs of overtraining a) recognises the signs and b) gets themselves out of the hole before it is too late. I like to push myself to this point and there are some of my athletes that I will push to the brink before backing off in time to rest, recover and rebuild. During the final 3 miles of the run yesterday I imagined myself on Alii Drive facing the same metal and physical conditions and I feel that despite the run not being exactly what I planned maybe it was actually more useful than if it had gone perfectly.

So you may be asking that if my normal hours are reasonably low (last years biggest month was 56 hours and building in to Ironman Nice I was doing about 14 hours compared to 19 this time) and I knew that my body reacts badly after big training volume why did I do this block.

Panic. Pure and simple. I don't want to be under-prepared on 8th October at all and I am willing to drill myself to get there in the best possible shape. I found myself remembering things I have told pretty much all my athletes over the 7 years of endurance coaching.

Don't change a winning formula too much.
Consistency is key.
Less is more - better to do seven 1 hour sessions a week for 6 weeks and have good energy throughout than it is to continuously do a big session one day and miss one or two days after because you are tired.

Where do I go from here then. Well first thing is to sleep and let the body recharge. I still have 5 weeks training to be able to crank out - albeit at a lower volume (possibly) - some decent sessions!

So there you go. Hopefully you have learned that it is important to make mistakes, acknowledge them and not give up on your goal.