This was a big milestone race for me as the first Australian interstate race which brought some new logistical efforts travelling from Western Australia. Also, a different Ironman course than Busselton’s picture perfect swim followed by flat bike and run.
Preparation was slightly hampered as I had to change TT 3 weeks out from race as my frame had a crack in it. Thanks to a PTC OG who gave me his old BMC Timemachine with Di2 shifters and fast Zipp wheels.
Results: (#3938) Shane DRUMM – 70.3 Solo – IRONMAN 70.3 Port Maquarie (2024)
- PB: Previous 70.3 in Busso Flat 6.07 so 19mins quicker on a hilly course. I have done 3 full IM since so I would be shocked if I didn’t PB and honestly thought I would do it closer to 5.30.
- Swim: 00:41:32 – The swim was very tight so I tried get in front of my wave and felt I placed relatively okay for my pace didn’t get passed by too many. Got “lost” adding 200m on the back straight, where I was heading for a buoy while following others instead of staying straight. I feel like this could of been avoided knowing the course better. It was hard though as you aren’t given much room at the jetty with spectators and other athletes. Found it strange having no warm-up swim in the morning either.
- T1: 00:04:08 – A lot of messing trying find my bike, I remembered the number instead of counting the rows of bikes. Won’t do that again.
- Bike: 03:00:55 – We went out to cycle Flinders Street the day before which was good to test it. Probably what surprised me more was the rolling hills between flinders. On the first lap I took one of these in wrong gear and hit z5 which took a while to recover from. Also, on that first loop my bike chain came off. After first lap I just aimed to match the time of 1.30. There was a lot of drafting going on which was something new after cycling in strict WA. It was very bunched, there was a times I was 4 a breast, and there was groups deliberately cycling together. Nearly came of bike by hitting my knee off handlebars. End up sitting up for bits as my lower back was sore from crunching down on the bike.
- T2: 00:02:03 – Happy with that, could of changed my socks as they were wet.
- Run: 01:59:53 – My back continued to be sore for the first 10km. The course was 2 laps and a bit strange with a number of single lane paths under bridges and around the towns parks. The run isn’t flat either as there was big hill, the same you cycle out of town. Was happy to get my sub 2 hour half marathon but was harder than it should of been so need focus on running for winter.
- Nutrition:
- Bike had tailwind in bottles but should of had 2/4 scopes in the bottles which can even make nutrition easier.
- Run took gels and alternated water and electrolytes from each aid station. No cramping was good but felt if I kept going, I would of but felt due to running fitness than nutrition.
Swim
Bike
Run
Training
Training started in February once we got back from our honeymoon in Sri Lanka / Maldives. Did a 14km Sly Fox Perth Trail Series trail in late January and it was a rude awakening. You think after an IM you can do anything but you can not! It was very hot too.
I planned an event each month to keep me accountable, Feb Rockingham Olympic, March 80km TT, April Mullaloo Olympic. Looking back I think Mullaloo was a bit too close to the race as I did feel a bit drained after that race. I did slightly taper the week of race too.
You can see my fitness was improving steadily till then and it kind of plateaued. I feel like this happens a lot where I’m training hard and then think I have done enough and ease up.
For the 70.3 I basically followed the Perth Triathlon Club 70.3 program for this event as they were training for Busso 100 which was on same weekend so phases and brick sessions matched up pretty well.
My mistake was though is Busso is flat and Port Macquarie wasn’t so I should of done a lot more hill training in my program. This was a good learning to take more ownership of my program.
Rockingham Olympic
On the build up I completed two races to keep me accountable. Rockingham was a great wakeup call in perfect conditions. It was more a kick start to training and get a baseline of where I was in that moment, I knew I wasn’t my fittest but all about getting it done. A race for me is 10x more enjoyable and harder than training.
(1) 🐧 The Bike.Place Shoalwater Classic… – Rockingham Tri Club | Facebook
ATTA 80km Time Trial
This was a great experience. Matt Burton the IM pro came second who went on to win Mullaloo but also IM Cairns. I had a disaster of a start missing my time slot and was a bit all over the place. I think warming up would been helpful.
I got more comfortable in the second lap and finished strong which was good. Perth Triathlon Club was also represented by Keeley Rogers, Jon Hansen and Manuel Cardozo.
Mullaloo Olympic
I had two friends competing there too so I ended up pushing myself to keep up with them. Was delighted to cross the line with one of them Adrian Allen and Luke Moorby was hot on our heels.
My fitness was picking back up and shows with results compared to Rockingham.
- Swim: 5mins faster (Rockingham was my first OWS since Busso in Dec tbf)
- Bike: 8mins faster (which is brilliant considering Mullaloo was a lot hiller)
- Run: 4mins faster (I was made work for that in the end and with lads on course pushed me)
City of Joondalup Mullaloo Triathlon (bluechipresults.com.au)
