CHALLENGE ROTH - “ADJUSTING MY EXPECTATIONS”
Race recap by Dan Dunford
Autumn 2022, following a year of 70.3 training and competition, it was time to turn the focus to my first full distance Triathlon, Challenge Roth in June 2023.
One of the main reasons for me taking on this event was to experience the training required in getting to race day, giving me a greater insight as a coach. It was always going to be Challenge Roth for me, after first reading the Chrissie Wellington books (inspiring and a great read for anyone, not just triathletes!), plus the visible support for this event from the local community.
The first training block was a large one, interspersed with de-load weeks along the way, progressing the capacity and building further foundations of base fitness. Once the Spring was near, training shifted with more intensity and sustained work added in, becoming more and more race specific as the event got closer.
Throughout this time, S&C sessions were non-negotiable. In recent years I had experienced hip pain during and after running, so would limit my run frequency. I have since found running more frequently, lower volume to begin with, along with consistent S&C has overcome the issues I had. As a result I am getting more enjoyment from running and don’t have to plan days of enforced rest between sessions!
There were a few unexpected bumps on reaching the race specific phase, realising the volume of gels and chews required to fuel training sessions, getting the stomach familiar with taking that on. There were many PH orders, definitely recommend speaking to them for advice if you have questions around your race fuelling.
The ‘B’ and ‘C’ events leading up were super useful, I felt prepared then put into practice you find any flaws in the plan. Often around nutrition access and type, or equipment/clothing, socks was one that I wanted to get right!
Combining the race finer details with the structured training gave me confidence, I felt prepared both physically and mentally by that weekend.
I am sure we all have different views to the feeling of race morning, for me it is one of the best. Often a chill of the early morning air, those final preparations in transition and getting your mind in the right place.
Despite all the best planning though, getting an early shuttle bus to the swim start, it doesn’t always go smoothly. The volume of traffic was greater than usual, which meant jumping off the bus and walking the final 2km, adding a hurry to the morning but it soon settled once bags had been dropped.
There was an incredible atmosphere with support lining the bridges and canal, the pro fields got underway at 06:30, the canon setting off waves every 5 mins, I was in the final wave at 08:05.
The swim went well and to plan, through T1 and out onto the bike which was a two lap course. It was approaching the second lap where the temperature noticeably increased, full sun with little shade. This added to the importance of the planned fueling and hydration strategy, especially maintaining the electrolyte and sodium intake.
Once again the support through the towns and sections on the course were amazing, and a huge part of what makes this event so special. Seeing so many volunteers giving their time, and the younger children lining the roads for high 5’s both on the bike and run was a highlight!
Coming off the bike, again I was pleased with timings and felt good, headed into T2. With generous amounts of sun cream reapplied I set off for the run, delighted that my run form was there and ready to take on the marathon.
Negotiating the bike with no mechanical issues, into the trainers and feeling strong I was excited to put my run training into practice. However, it wasn’t far in that I noticed my heart rate remaining higher than usual, which was expected given the heat, but began feeling unwell after close to 10km in. Having fuelled well to that point it left me conflicted, it was clear many strong runners were experiencing similar troubles, which had to be the conditions. I would usually battle my way through any discomfort though I didn’t want to be the next person needing medical help at the side of the canal! I revisited in my head the reasons behind doing this, it wasn’t all about time, I had already learnt so much of what I had intended. So health took priority over finish time, but I wasn’t resigned fully, more adjusting my expectations.
So from that point on I never stopped moving, employing a mix of walk/run intervals, at times reduced to a walk to try and overcome the body saying no to running. After fighting through around 20+km like this, I kept ‘testing’ it and wanted to run, then like a switch, felt good and ran in the final 7km. Although it wasn’t the run I expected, I wouldn’t replace those final kms. The light fading, big support in the towns around every corner, and reaching the stadium which was electric! I had said in jest about finishing in time for the stadium party, yet coming in that 45 mins later than planned with the light show in full swing was an incredible atmosphere.
This was one of the first events where I was content with experiencing, and completing it, over finishing in a target time. Of course I knew my pacing strategy which naturally provides a likely time but it was never about finishing in x amount of hours.
It is easy to forget on race day the reasons for entering at the outset all those months ago, try to remember those and gauge your achievement from there.
Lastly, unbelievable to be out there when both the men’s and women’s world record times changed hands!
About the Author
As part of the SFE Coaching team, Dan’s background in Sports Science & Coaching laid the foundation for his further interest in endurance coaching. He enjoys working with individuals on the finer details, building trust, and helping them achieve the challenges they have set for themselves. Personally he loves adventure and the overall challenge that sport brings. Living on the coast, watersports came naturally to him and it was his love of sea swimming that started his triathlon journey.