Powerman Zofingen, long distantce duathlon World Championships 2016.

It's been a long time coming !
I had an idea whilst out riding my bike one day a couple of years ago. I wanted a big challenge for the year I was 50, An Ironman would've been the obvious choice but I was tired of trying of making no progress with my swimming. 'I'm a duathlete, why not aim for Powerman Zofingen.?'
Powerman Zofingen, Switzerland is an iconic race and has reputation for its level of difficulty. It is to duathlon what Kona is to Ironman. Mark Allen, 6 x Ironman winner at Kona, described it as 'The greatest race in the world' and said it was the hardest race he has ever done. The race consists of a 10km run, 150km bike, 30km run. Both runs are mostly off road through forest trails and very hilly. The bike leg is 3 laps of a very beautiful but stupidly hilly course....whats not to like?
(history of Powerman Zofingen)
You can enter the 'open' race, or you can prove good performance at long distance and represent your country in the ITU race......for me there was only one option I was interested in.

So, I needed to qualify.

I needed to move from Sprint, to standard, to long distance. The ball really started rolling with me competing in the London duathlon, Ultra distance. (See previous post) I raced well and won the ladies race which 'qualified' me for Powerman Copenhagen 2016, the European long distance duathlon championships, however,  the distances are shorter than the worlds: 10km, 60km, 10km. I raced well and picked up a bronze medal, and used this result to qualify me for the world championships in Zofingen, Switzerland.

Training planner.

So with a lot of hard work, commitment and consistent training my plan had fallen into place, now to up the training, again, even more commitment and consistent training... Hills, hills and more hills, with hilly runs after hilly bike rides. Hill reps running, hill reps cycling. Local Malvern hills, hilly trail half marathons in Shropshire and the Wyre forest, a taste of fell running,  hilly sportives around Malvern and the Cotswolds. Practicing my descending as well as my climbing. Experimenting with my nutrition plans for the race (ie eating peanut butter wraps on long bike rides) and practicing cycling 100 miles in a tri suit with very little padding, therefore also testing various chamois creams.

Emma Pooley Elite.

Race Day, Sunday 4th September. The 28th Powerman Zofingen. 

Bike racking was at 6.30am....more coffee please.
All women, including Elites, of which the top 10 were called forward to the start line and introduced, had an 8am start, with the men following an hour later.
'Come on Emma Pooley' this was her 3rd year of racing this event, could she defend her winning streak  for a third time?

I wish it was a 2 piece suite

Pre start:
Multiple loo visits, the applying of copious amounts of chamois cream every time too! A minimal warm up, which really consisted of dynamic stretches and just a short pulse raiser. And the usual nervous chit chat among the GB ladies. According to the announcer the temperature at 8am was already 18 degrees.







Run 1 (10k, elevation nearly 900ft)
An immediate up hill start from the town (the gradient was a bit like the start of the path that runs up to the Worcestershire beacon !) and into the forest onto the trails,  2.5km of uphill running. 2.5km of down hill running, and repeat ! I had been advised by everyone, everyone, to hold back on this first run. 'Use it as a warm up. There is a long day ahead'. So I held back, a lot, In hindsight, a bit too much. But, better than going out too fast. by the end of this I felt happy and excited, but already very warm !



Bike (150k, elevation getting on for 7000 ft)
I didn't rush transition, at this point in the race it seemed more sensible to me  if I stayed calm for the start of the bike. Again advice from everyone was to take at least the first lap very easy, if not the first 2 laps, as the 'race' doesn't really start until the 3rd lap of the bike, and then there is the killer run still to come. So, I took the advice and really held back. Again, in hindsight, probably a bit too much. However this course is hilly. There are 3 significant climbs.

The first climb comes after about 5 miles an is the 'Richenthal,' it's a category 4 climb and is 3 miles in total. The descent is fast and a little twisty at bottom with temporary traffic lights/chicane to negotiate. At about 13 miles is the most significant hill. The Bodenberg. (various spellings!) its a category 3 climb and in total goes on for 2.5  miles. It's in 2 parts, there was a race commentator with timing and PR system at the top of the first bit. There is a very welcome food/drink/aid station at the top of the second part. The views are spectacular. Lots of cows with the cowbells clanging (just like my Spin classes) and groups of encouraging spectators. It's a challenging climb with a challenging descent, a little twisty with some steep kick ups, some sections with barriers on the bends with drop offs to the sides. 
(The countryside is so well manicured a lot of it looks like Telly Tubby land.) 

Tellytubbies

There is then a few fast miles before the 3rd significant climb, 'Zoffingerstrasse', this is a category 4 climb through a forest area that zigzags up for about a mile. Again several groups of encouraging spectators.

3 laps of this!

Lap 1. I took note of the landscape and scenery and any significant landmarks that I may need later when I'm tired and need reassurance. A noticeable one for me was 'Heidi Coiffure', on the side of a barn at the start of the Richentahl! (my eldest daughter is called Heidi, but I knew it wasn't really her salon as she's not a hairdresser and shes not Swiss!)

Hi Heidi

 I probably took the whole lap at conversational pace, still not sure if this was too slow or not but again thought it better than going too fast. Back in the town and I wanted to throw my water bottle and pick up another....It didn't happen, (Matt Downes I thought of you and your IM race report) I reached the feed station just as the lead man was coming through, very fast, with a car following him and beeping its horn to clear the way, I got a bit freaked out by this and totally missed all the bottles, this bothered me as I had limited Hi 5 left in my bottle and then proceeded to swear and worry all the way to the top of the Bodenburg (about another 15 miles) where I knew there would be another chance to grab a full bottle.

Lap 2. Ok, lets get on with this. I now know the course and none of the climbs worry me, I just need to be cautious (I'm a vertigo sufferer) on parts of the descents. I picked up the pace and put in a much faster lap. So much that I confused Jon  Cowell, the GB team manager, as he was making a list of peoples lap times and positions ! He thought he'd missed several athletes when I came through! This time I nailed the bottle drop exchange !

Lap 3. Two bottle changes on this lap and all was well. As I got to the top of the Bodenburg for the third time the race commentator announced my name and told me I was in first place in my age group....I kind of knew this but it was good to have confirmation. Once again the climbs gave me no trouble, I was still seated for the whole lap, I hadn't had to get out of the saddle for the entire 150km bike leg. (again in hindsight maybe I should've stood for some climbing to rest my quads) My shoulders and neck were starting to ache a bit towards the end of this lap, I thought I was riding the descents and straights as fast as lap two, however checking the stats later this was definitely not the case !! I finished the ride happy, and glad to be getting out of the saddle and to start running.

Again I didn't rush transition, I've been getting a bit dizzy after long bike rides so thought it more sensible to focus and not rush.

Run 2, elevation around 2,500 ft 
The course is out and back and consists of two 15km laps over hilly forest trail. There is a turnaround point at the top of the hill at 7.5km , lots of spectators and another PA system here. Lots of places where you see other athletes running in the opposite direction. It's not boring! Lots of turns, lots of competitors everywhere, some walking, some running, some standing still, some cramping. At 15km you arrive back in transition, you are then cruelly guided through tape right up the the finish gantry, made to run around a cone, and head off to run the whole 15km lap a second time!

Lap 1: I started running well. Legs were working. I thought I'd got this in the bag. I'm running down a steep bit and see Emma Pooley walking up it in the opposite direction. She was proceeded by a mountain bike so I realised she was in first place and probably heading to the finish. I shouted encouragement to her as did the other GB athletes.  She didn't say anything, I think she was crying. By all accounts talking to others later this is normal, she cries. Towards the end of the first lap on the descent to transition my quads started to really burn. I needed a wee too. I couldn't face any more water or energy drink so was opting for Cocoa cola (Neill Williamson told me this would happen!) I ran through transition and up to the tease of the finish gantry, just as the elite women were preparing to step onto the podium to collect their medals, I could see Emma Pooley ready to get onto the 1st place step. I shouted congratulations to her as I ran right past and she gave me a big wave and a smile. On the way out of this area to the start of the second lap there was a toilet, I took the opportunity, and stepped in, as I sat on the throne the national anthem started playing for Emma!! This really amused me.

All please stand for the national anthem

I started the second lap, and for a few minutes felt ok. However, by the time I got to the top again I knew it was going to be a slower lap. My quads were on fire and every incline was an effort. The downhill running was very painful. However I teamed up with a guy from GB who was running/walking at a similar pace and we pretty much egged each other on. I saw lots of GB athletes in each direction and everyone was encouraging each other. We were all in the pain cave together. It started to rain, which was perfect timing, it felt wonderful! I saw people shuffling, walking, and some just standing still, staring into space! The relief coming back into transition and the finish area was indescribable. Jon Cowells wife reached over and handed me a little Union Jack flag to cross the finish line with.

I've done it!!

 Ron was there at the finish waiting, I was sooooo pleased to see him. I was exhausted and emotional. I asked him if I had gone under 9 hours, (before the race I thought I would probably take about 9 hours) He said 'No, I'm sorry its about 9 hrs 20 mins', and my facial expression dropped, 'but', he said,

                                                           'you are a World Champion'

Gold 50-54 age group

Post race.
There was pasta and cake to eat and Erdinger Alkoholfrei. The GB team all gathered together desperate to share stories and congratulate each other.
We saw Emma Pooley, I told her my national anthem/toilet story ! she seemed amused and said that she too had used that loo in between run laps haha!!

After a quick shower it was onto the post race award ceremony and celebrations. GBR picked up 3 golds, a silver and 2 bronze. Camaraderie was fantastic. I'm sure a bond was formed between all GBR athletes that day.







 According to our team manager this year saw the biggest GB team take on this iconic race, and this year each one of the team finished. Times were generally all a bit down on last year so possibly the humidity played a factor here. This race is extremely well organised. The marshals out on the course of both runs and bike really were excellent . It is a fantastic event to be a part of. The ultimate in duathlon racing.

Team GB Zofingen 2016

THANK YOU

To Ron, obviously, the other half of this success. And also to Neill Williamson.

Mission accomplished.