IM 70.3 Aix-en-Provance - Retro

Last Sunday, May 19, 2024, I raced the Ironman 70.3 Aix-en-Provence. Leading up to the race, I had very low expectations but was feeling pretty happy to finally race. I was particularly anxious about the bike route and how my rental bike would perform. Moreover, I questioned if my training would hold up for the run. Despite my concerns, I was ready to embrace the challenge.

Leading up to the Race:

My training for this race was far from perfect. While I did train, I wasn't perfectly consistent. As a result, my numbers towards the end of the training block were not impressive at all. I was able to comfortably hold a 5:30 min/km pace below my threshold zone when running, and my FTP was close to 250w. These numbers were, pretty much, "comfortable" or mediocre at best.

In January, I joined a new team at Klarna, which brought a lot of stress and mental overload. This, combined with the harsh conditions of Swedish early season training weather, made it challenging for me to stay focused and be consistent. Often, I chose to skip some training sessions when life got hard.

Traveling to Aix-en-Provence was smooth. The city itself is incredible, with amazing weather, delicious food, and an overall fantastic atmosphere for an Ironman event. We had no logistical issues, as our Airbnb was conveniently close to "La Rotonde," where everything took place during the race weekend.

Pre-race: Logistics, Registration, and Transition Setup:

The registration process was quick and smooth. I arrived very early on the first day, so practically when they opened. The transition setup, however, was a bit challenging. Since the swim took place in Lac de Peyrolles, about 30 minutes away by car from Aix, setting up T1 and T2 was tricky. The organizing team suggested leaving the T2 bag first and then hopping on a bus, with our bikes following us on a truck, to Lac de Peyrolles to set up T1 there. While this added some stress, the buses worked fine. I would recommend either picking the first bus slot to have ample time for logistical mishaps or simply renting a taxi to travel to Lac de Peyrolles to set up T1.

Race Day:

Early Wake-up, Breakfast & Transition Check:

Race day started early. The shuttles to Lac de Peyrolles were scheduled to depart at 5:00 am, so I had to wake up at 3:30 am to have enough time for breakfast, toilet time, and suiting up. Everything worked out great. I had a proper, but light meal, coffee, and a quick toilet time. By 4:45 am, I was on my way to the shuttle, and by 4:55 am, we were already on our way to Lac de Peyrolles. The moment I had been waiting for was finally here!

Upon arrival at T1, I checked my bike for the last time, pumped the tires, and set up my nutrition. A slight hiccup was realizing I had forgotten my Vitargo nutrition, so I opted for Maurten, which was available on site. Breaking the "don't try anything new on race day" rule was risky, but it worked out fine.

The Swim:

Lac de Peyrolles is an amazing swimming venue. The water, despite its incredible color, wasn't clear but felt clean. The course itself was straightforward with lots of kayakers ensuring we stayed on course. My swim felt surprisingly comfortable, almost like a long workout in the pool. Minimal bumping between swimmers was a pleasant surprise, and after 1.9 km, I was happy to see the Roka buoy and the swim exit.

Transition #1 (T1):

T1 was long—very long. Not as hilly as the one in Cascais, but it took me 00:08:56 to complete. It felt like a 700m jog from the water exit to the bike mount line. Despite struggling a bit with my wetsuit, the transition was smooth once I reached my bag.

The Bike:

The bike course was challenging and could be divided into three distinctive parts: the initial gradual climb, the first proper climb, and then a mix of rolling hills with some fast downhill and flat segments, culminating in the steep "Col du Cengle." The course was not only hilly but also technically demanding with rough roads, sharp turns, and fast descents.

Mid-course, I started feeling heavy and fatigued, lacking the raw power to tackle the hills effectively. Additionally, I noticed my saddle was loose, turning my ride into a risky rocking chair experience. Despite these issues, I managed to complete the course without cramping or major setbacks.

Transition #2 (T2):

T2 was relatively quick, taking me 00:05:46. I took a brief pit stop to pee, grabbed my cap, gels, put on my shoes, and I was ready to tackle the final leg of the day.

The Run:

The run course was repetitive and not as flat as advertised. It comprised three loops, passing through the finish line each time, which felt like torture. However, the route through the city center meant lots of cheering from the crowd. The hydration and nutrition stations were well-stocked, and the volunteers were fantastic.

I felt surprisingly well during the first two loops, maintaining a pace of around 5:30-5:40 min/km. However, by the last loop, fatigue set in. My legs were simply tired, and I started taking longer walk breaks, which derailed my overall pace to around 6:10+ min/km. Despite the fatigue, I didn't experience any GI distress, thanks to the Maurten mix and proper hydration.

The Finish Line:

Seeing the finish line for the third time, I was more than ready to cross it. I didn't feel over the moon, but I was happy. Nothing was hurting, and I was ready to start enjoying the rest of our time in France. My official time was 6:11:34—about 12 minutes more than my last race in Cascais. While it was a bit bittersweet, I was satisfied given the challenging course and my inconsistent training.

Post-race Reflections:

Overall, this race was a reflection of my training. If I want better results, I need to train more consistently. I'm grateful for the experience and the lessons learned. Maurten seems to work well for me, and renting a bike, while convenient, has its own challenges.

Looking ahead, my next race is Ironman 70.3 Marbella in October. For that race, I have three specific goals:

1. Increase my cycling FTP to 280 watts.
2. Get down to 70 kg.
3. Improve my running threshold pace to around 4:30 min/km.

Goals #1 and #2 are crucial for tackling the hilly Marbella course, while #3 will help me improve my overall performance. It's time to plan, train better, and document my journey. Until next time!