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Race Report – Ironman World Championships Nice 2024

Back at the end of September Coached athlete Lou was doing the Ironman World Champs. We had lots of fun helping her prepare for this. Read how her day went, how she got ready and what as a nutritionist herself she consumed on race day! Read here…

Can’t believe it’s almost 2 months since the Ironman World Championships, a day I’d been prepping for, for a LONG time! Once I’d got my qualification place for the race, I wanted to do everything I could to ensure firstly I enjoyed every minute of it, and secondly the body was up for another one! This race wasn’t about time or position, of course I’d planned to race it competitively but really the hard work had been done in qualifying putting myself on the start line of 4 previous Ironman’s (plus 1 Outlaw). The reality was that I was never going to place anywhere near the pointy end of my Age Group but as long as I knew I’d put everything in to the training and prepared as I had the previous ones, this was very much about enjoying the process, experiencing a World Championships and potentially going long one last time (potentially!).

The Prep

S&C

After Ironman Wales in September 2023, riddled with small niggles and overuse injuries the body needed a break if it was going to arrive in Nice injury free. In 5 years of Ironman training there had never been a proper break. I’d had a week or so off after each one and then was back on it again. I saw Luke (physio) and Tristan (S&C) at Go Perform who shot my anxiety levels through the roof when they told me I had to cut all my training and focus on getting stronger in the gym if I wanted to heel and get injury free. We had a little negotiation and came up with an agreed plan. It was HARD, not the gym stuff they were setting me to do, but the fact that I could count on one hand the number of swim/bike/run sessions I could do a week. BUT I knew something had to change and the thought of turning up to a World Championships in the state I’d turned up to Wales meant I had to put my trust in them. I even began to like the new way of training! 3 months passed and then gradually I started building in some more structured swim/bike/run sessions in preparation to get back on an ironman training plan with Nick @ChallengeTriCamp. Soon enough I was back up to my usual swim/bike/run sessions but with the added non negotiable of 2 x S&C sessions per week something which previously would always have got dropped when the schedule got too busy – not any more!  

Training plan

I’ve been with Nick @ChallengeTriCamp for my last 4 Ironman’s. I’ve known Nick for over 10 years having first gone on his training camps in Mallorca when I was just starting out – he always brings the fun and energy to training. It’s great to have someone who knows how you work, reign you in when you start getting a bit over excited, keeping a close eye on the training load stopping me overtraining (it took a while for me to get this right but I reckon I’ve finally nailed it! – just stick to the plan set Lou!) There’s always a good mix of challenging sessions for progression, along with the ones that hold it all together and keep the foundations strong. Building from 15 to 20 hours a week training gradually getting the run back, getting stronger on the bike, even if I was swimming through treacle in the pool still (the left ‘no catch’ hand remains a problem!) People often ask how I fit all the training in. Training Peaks colours have a lot to answer for. Between Jonny and I who also does a large volume of training, we find the slots in the day which work for us. I’m a morning training person – get it done early. Through the dark winter mornings its hard, but I also know these are the ones where the foundations are laid. You get into a flow and early mornings become the norm. Consistency is key. Missed sessions are like lose bricks in a wall – it will eventually fall down. Sunday evenings are the planning hours. Double training days are routine and the week is worked out. Sometimes it doesn’t go to plan but it’s important to adapt – an extra “taxis service” or “too tired” scenario crops up and I rearrange making sure I still get a full “green” week. It’s important to remember although Ironman is a ridiculously long way it doesn’t happen just like that. Years and months of training build the base and gradually the duration of sessions lengthen – you don’t go from zero to hero in a few weeks! New triathletes often say to me I want to do an Ironman – my advice to them is enjoy the ride don’t rush it, build really strong foundations, you will have a much more satisfying race experience and considerably reduce your risk of having to start injured.  

Keeping Motivated

Always know your WHY? and what your goals are. Visualise it. Surround yourself with people who understand and take them on the journey with you! Ironman training is hard, there are always the days when you are tired and would rather stay in bed. Arrange to meet a friend – commit to the session. Your training partners become crucial – it needs to be fun – it’s not our job, we do it because we love it – the social, the challenge, the endorphins. The family need to embrace it too – I’m lucky to have my biggest supporters in Jonny and the girls. To see them cheering and screaming on Ironman finish lines is gold. Usually a holiday or few days off school has been enough to keep them onboard!

Recce in Nice

I’m a big believer in recceing courses. It gives you so much confidence come race day. 5 days in Nice in early July with the girls (Mountain Goat Morag, Chief Navigator  Penny and Sprint athlete turned long distance athlete in one day  Anna!) meant we could ride the full course, re do a couple of the climbs including the 70.3 course and practice the notorious technical descent. Nick had told me to keep notes as I went and so my phone was full of little voice messages to myself reminding myself of the different sections, how they felt, landmarks, timings and nutrition and hydration. Brilliant advice. It was also an opportunity to experience the run course in the heat – my biggest fear of all – how to derail a race spectacularly. Running at mid day in 30 degrees post ride was not fun at all – that needed a lot of thought on how to prep for that. The locals assured us it wouldn’t be that hot in September.  A bit of sea swimming in skins to practice managing the choppy waters and get some good technique tips from Anna gave me confidence that if it was similar conditions at least I’d be familiar with it.

FulGaz

FulGaz became the best training platform! Thanks to Nikki Bartlett for promoting it I soon realised that this was almost as good as riding it IRL(minus the technical descents!). I broke it up into different sections and ended up knowing every mile and incline of the course. I was confident I knew how long each section would take me come race day – a good game to keep me entertained on the day!

Taper Time

So with 2 weeks to go until race day, a great block of training in the bag, confidence high, feeling like once again I’d followed the process, trusted in the plan which had all come together perfectly, it was TAPER time. Time to absorb the training and get excited for the big day. Only it didn’t quite end like that. After completing my last long run I woke up the next day with a swollen knee limping around. NOOOOOOO. I’d done everything to stop this happening. Angry and annoyed my body had let me down at the final hurdle. Ok – rest rest rest. And for me I really didn’t do much at all. It wasn’t happy. My physios at work looked and they were confident it just needed rest. I counted down how many days I had and hoped that I would wake up on race day and it be absolutely fine.  Iced, taped, and a bit of Morag’s magic we were on our way to Nice.

The build up to race day in Nice was filled with emotion and nerves but huge amounts of excitement. Reality set in seeing the course and finish line being constructed when we arrived. Another reason to go to Nice in July was to take the stress out of the unknowns – where we were staying, where the supermarket was, the Expo, how far the start was from our apartment, the local bike shop – for me this was priceless. It was also great to meet up with friends – Penny and Fiona and do some last minute swim, bike and run recces and share the nerves and the experience. The Expo visit was a definite highlight – I mean its all about the merch right, once you’ve got your hands on that surely you can go home!

The Support Crew

As soon as I mentioned to my mum and dad that I’d qualified for Nice they were booking their tickets! Any excuse for a little sun in September – It was so amazing to have them there, along with my sisters and a group of girl friends who’d all decided this was a party not to miss! There were so many people out there to support me, it was incredible and I am so grateful they were all there, they really did make the day!

Race Day

The Swim

There were days of speculation as to whether it was going to be a wetsuit or non wetsuit swim due to water temperatures being 24.5, with the added decision of even if it is wetsuits allowed should we wear them for risk of overheating. To be prepared  I had also borrowed an amazing ROKA swim skin off Barbara (Kona Finisher 2023) and had done a few practice swims just in case. 5.30am on race morning the message came through and both water temperature and air temperature had dropped and the sea was recorded at 21.1 degrees – definitely a wetsuit swim. Most people were thrilled with this news! In fact the whole day was forecast to be overcast around 18-20 degrees which was perfect! The heat prep I’d done in sauna was in the bag but hopefully not going to be tested.

My wave was the last to go off 7.53am – standing in the pen the nerves had turned to excitement as I reminded myself what a dream it was to be on this start line. I could see and hear (usually hear before see!) the girls in prime position on the beach cheering and loving the atmosphere. Joanne Murphy was on the microphone – always so good to hear her calm Irish voice and very much the voice of Ironman now. I had my caffeine gel and it was time to get fired up. I did the standard slapping, arm swinging and jumping up and down to get the “race face” on and it was time to get the party started! We were called down for the in water start 25 meters out from shore. 178 in my age group. I saw a girl who had opted for the non-wetsuit and a race bikini – interesting I thought. She’s got to be a confident capable swimmer to have chosen that over a wetsuit. Her feet were where I needed to be I decided! I positioned myself near the front – I’m not afraid of the washing machine affect and I’d like to think I’m a reasonable sea swimmer – I put it down to our childhood water skiing days, firstly usually being catapulted through the air crashing and losing skies and secondly my dad’s priority of always retrieving the lost ski before his daughter leaving us abandoned for what felt like ages in the middle of the ocean! It was a smooth start, a few kicks and elbows but nothing that didn’t settle quickly and it was time to find a rhythm. Sighting was good, the waves were nothing like I’d swam in at Eastbourne a few weeks before or when I’d been here in July. I’ve heard a lot of people since talking about the “choppy” water – I honestly don’t remember it being like that at all.  It was a straight line out to the first turn buoy following an M shape to cover the 3.8km. Swimming had been slow in the pools this season and I hadn’t felt like I’d ever found the pace I wanted to, so I’d told the crew that I was probably on for a 1.20 not my always previous sub 1.10s and I was ok with that. Swimming along I found those feet of the bikini girl, yep she was smooth and her kick was effortless so no splash to contend with. Losing her feet she was easy to find again being the only non wetsuit swimmer. I was loving this swim – the clear blue water so deep there was no end, the odd bright specs of something floating and the calm. And there I found my mantra which stayed with me for the entire day – Keep present, keep your head and enjoy every moment. Before I knew it I was exiting the water and immediately heard the girls and Jonny shouting on the shore – Smashed it mum! Yep I was very happy with that coming out in 1hr08mins 22nd/178 – up to transition, wetsuit down helped by the amazing volunteers and it was time to focus on the 180km and 8000ft of climbing I was just about to navigate. Running through T1 I saw all the girls – so cool! Smiles all round! But I wouldn’t be seeing them again until I returned to T2 as getting out on the bike course was near on impossible for spectators. Just me, my bike and the other 1400 ladies!

The Bike

Out on the familiar road by the Promenade des Anglais, past the airport and settling in ready to tackle the first climb of 13-14%. Not long but definitely punchy and if you overcooked it here you could pay for it the rest of the race. Nice and controlled finding the flow, up and down into aero as the road allowed and the steepest section was done. The next long climb was 20km of 5-7% – I’d thought this would take me 1hr20-25mins from FulGaz and IRL and sure enough I was at the top in 1hr20min a little smile knowing my timings were pretty accurate! I was amazed how many people hadn’t done their research or practiced the climb. From Fulgaz I’d split it into 3 definite sections 20/25/30 with a couple of minutes between each where there was some flattening off and let up. This really kept the focus.

The views were incredible, and I made sure that I took it all in. I loved the fact I had so many memories from riding it with the girls – most of all that it took us all day stopping at all the breathtaking viewpoints; Anna conquering her longest ride ever; hunting for somewhere to eat in the middle of nowhere during the French siesta time; and the farmer who said there was a fountain 1km up the road to refill our bottles –  I had another look and I still couldn’t find it!  Through idyllic tiny French villages and remote open fields we rode, very few spectators anywhere. And then there was a couple just randomly sitting in a field watching the world go by – I wonder if they knew what was actually happening! I gave them a smile and wave and they reciprocated! Love that. Then a descent made me panic that I was going to be cold on the final 50km descent down. There was no way I wanted to experience the cold I’d had in an Age Group race in Ibiza descending a few years earlier. A genius idea – again by the legend that is Nikki Bartlett I’d put a bin bag and some pink marigolds in my special needs bag at 80km in case the temperature caught me out.  I took the time out and picked them up, shoved them in my back pocket and wondered if I’d need them. I kept having a little chuckle to myself, thinking about me in a World Championships race descending in pink marigolds and a bin bag and how utterly ridiculous this would look! I wanted to put them on for comedy value but the moment never arose thankfully! I’ve still got them – my mum has always said I should wear gloves to wash up! One last 10km climb and then it was time for that 50km technical descent back into Nice. It was crazy how high we had climbed and how even after 45 mins of descending it looked like we had made no progress. A good chance to get the fuel in ready for the run that was fast approaching. I smiled the whole way round the bike course – I absolutely loved it -preparation was everything. It wasn’t fast (and I’m a bit gutted I dropped so many places) but I rode it well within my limits and think I was one of the happiest athletes on that course. The amount of money it had cost to enter the event I’d always said I was going to stay on the course for every minute I was allowed!

Back along the Promenade des Anglais into T2 I could hear the hooters of my support crew before I saw them!!

(7hr17min)

Into T2 to get sorted for the run. Ok this was a little longer than expected. I always hoped that I would see the Pros on the course on probably my 1st lap and their last. I especially wanted to see Nikki Bartlett as she’s so encouraging and has bucket loads of energy. As I was getting my shoes on I heard what I thought was Joanne Murphy calling her down the finish in 5th place! (absolutely incredible!!) Not quite sure if I’d heard it right I started very over excitedly asking the people around me if it was her – a lot of strange looks and no one really answered me – then I heard Joanne saying it again and I lept off the chair I was on threw my hands in the air and started cheering – again some very strange looks! Well I was totally ecstatic even if no one else quite got it!! Re-focus and get yourself out on that run – if that’s not motivation right there I don’t know what is (even though I was thinking blimey she’s finished and I’ve still got a bloody marathon to run!!)

The Run (4hr29m17)

Lined with spectators out of transition, music pumping, 4 laps of the Promenade des Anglaise to conquer to get that medal. I didn’t exactly start in the flow I’d hoped for and been doing in training, but I just needed to settle and find a comfortable pace. No pain in the knee though – brilliant. I had a panic that it was going to be a long day out and this run was going to be hard. I started thinking about timings if I had to walk it and then quickly gave myself a talking to to get a grip and do what I’ve always done. Back came the mantra I’d used all day – keep present, keep your head and enjoy it. One foot in front of the other, remember to smile and gradually you’ll get there – don’t wish it away this is the World Championships! As I ticked off the first mile or so I heard the familiar hooters going! There was the support crew out in force shouting and screaming at me – I loved seeing  them pop up over the course – the boost was brilliant. It was also great to see friends running so strong during the out and backs – they made it look so easy, I wished I had their pace! Then as I was heading to the airport into the quiet section of the course it was like my triplet radar was activated, unexpectedly I could hear Jane shouting my name! They had to catch an early flight home and were taking Lottie with them who had collage, but had to leave earlier than I was starting the run so I’d miss them. But there they were standing right at the far end of the course with their cases! A long sweaty hug for Lottie and lots of waving and I was round the turn point and heading back to complete the first lap. I told myself I had to keep running for the first 2 laps and then I could walk through the aid stations for lap 3 and see what happened on lap 4. It’s always a mental game with me but every time I wanted to walk I told myself that’s not what I really wanted and would be disappointed in myself. So with laps being ticked off I walked through the aid stations grabbing coke at each one, filling my bottle with electrolytes and got back running (Ironman Shuffling!) again. The hours ticked by, the sun went down and the “one foot in front of the other, keep moving forward” mantra I was soon running (Ironman Shuffling!) down the Ironman red carpet. I wanted to bottle this moment, theres nothing like an Ironman finish line party and I wasn’t passing all my supporters without giving them a hug and a thank you for being there! Jonny was shouting at me to get over the line so off I went – arms in the air, smiling like I couldn’t quite believe it and there it was LOUISE GUBB YOU ARE AN IRONMAN and a WORLD CHAMPIONSHIPS FINISHER!! I’d done it! A dream had come true!

13hr10mins

….and just so no-one was disappointment I still managed to get a “4th” even if it was 74th!!

74th/178 Age Group

 

Nutrition

Race Day -1

Aim 8-10g/kg Carbohydrate

Morning

Porridge Banana honey

Yogurt

750mls Precision 1500

60 mins Pre – 3 jaffa cakes 21g

10 mins – 1 Precision Caffeine Gel 30g

Total – approx. 130g – 2.3g/kg

Bike

2 sachets Beta Fuel 160g

1 packet Shot bloc 46g

1 packet shot bloc caffeine 100mg 46g

1.5 Maurten bars 60g

1.5 cliff bars 60g

Part sachet Beta Fuel 20g

Precision. 1000 in all bottles

(Need to get more in!)

Run

1 beta fuel gel 40g

1 precision caffeine gel 100mg 30g

1 precision gel 30g

Litres of coke

Electrolytes Precision 1000

Post Race McDonalds Big Mac!

 
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