Ironman 70.3 Port Macquarie Race Report, by Ash Hunter
I was a little unsure about how the body would be feeling going into this race, considering I was half way through my final build leading into my first Ironman (Ironman Cairns).
Due to it being low-tide we weren’t able do a quick warm up swim. I decided to go for a 5-10 minute run in my wet-suit (bare foot) including an upper body dynamic warm up halfway. In hindsight, it wasn’t the best idea to go for a run without shoes because my feet went numb and I wore the material between my thighs on my wetsuit… oops! I felt warm and ready to go after this so I’m glad I did it. While lining up in zone 1 ready for the rolling start to get to me, Pete Murray was doing an awesome job at pumping the crowd up, for some reason, it made me reflect on the journey over the past 6 months on my comeback from surgery with a fractured collarbone. The competitor next to me said something like, “This is the worst part of the day, I just can’t wait to start.” I could barely reply as I was all choked up with emotion thinking about the journey to get to the start line.
OK it was GO time, the line was moving quite quickly and I only had a dozen people in front of me. All of a sudden, I was emotionless and only focusing on the task at hand. Thinking about my swim plan with the words of my coach running through my head from our phone call the previous night. I managed to follow my plan throughout the swim focusing on a couple of aspects of my technique which I tend to forget when I’m under pressure. I was able to find some feet after the first turn-around and settle into a nice rhythm. I was almost a little startled at the northern turn-around point when I could hear cheering… on a swim course! Shout out to the people who were out on their yachts giving support. With about 300m left I could hear the voice of Ironman as well as the wonderful Pete Murray’s voice getting louder. As I was running up the ramp I could see Korupt Vision laying on the ground in his wet-suit doing what he does best, I managed a quick “Hi Glen!” while running past placing my goggles on top of my forehead.
The BEST part of the day! I looked down at my watch and realised I came out of the swim with a PB! This gave me a boost of confidence as I knew that I wouldn’t have lost too much time to the girls up ahead. I was able to keep within the present moment by consistently thinking about my present power, rpm, position on the bike and getting nutrition/hydration in. I find focusing on these few things helped me stay within the moment.
My nutrition on the bike included two bottles each with 2 x CLIF Shot Gels + 1 x Nuun tablet. One bottle with Razz Raspberry CLIF Shot Gel and the other with Lemon Lime CLIF Shot Gel.
I had 1 x CrampFix sachet at the 65km mark for prevention purposes and sodium intake.
Even though I found this ride extremely bumpy and hard to stay super aero all the time, I seriously couldn’t stop smiling the entire ride and was just SO happy to be out there. I came into T2 with my power plan on point. I also learned that I was 5th female overall and first in my age group posting the second fastest female bike split of the day. I scoffed down 3 x strawberry Clif Bloks and got out of T2 as fast as I could with a huge smile on my face.
I seriously had zero expectations for my run considering the block of training we were in. My goal was to run a faster time for the first lap than my second lap. A male age grouper “Deano” and I left T2 together, he seemed to be running at a very consistent pace so I asked kindly if he didn’t mind if I sat behind him, offering him any Clif Bloks or CrampFix if he needed it. At the 8km mark he let me know he was going to start to slow down now and wished me all the best with the rest of the run. Thanks for the company Deano!
I was able to keep a consistent pace throughout the first lap and then dropped the pace back roughly 10 sec per km for the second lap. I didn’t have any issues on the run until I got to the 17km mark where I could hear my stomach slugging up and down due to drinking too much water which gave me a stitch in my stomach. It took me about 1km to breathe it out, finally I could pick up the pace again for the final few kilometers.
My nutrition over the run course included 4 x strawberry Clif Bloks, a few cups of alternating cola and electrolytes and 3 x CrampFix Sachets.
I had the CrampFix sachet’s at the 8km, 12km and 16km mark.
I rinsed them down with water but in hindsight I think using only cola to wash it down would have worked better than drinking both water and cola.
A massive shout out to another male age grouper “Dave Walsh” who pushed me along for the final 1km (which turned out to be 1.5km… we got more than we bargained for searching for that finish line feeling). I love that there is a comradery like spirit out on race day, even though this is an individual sport.
I was over the moon to be able to place 1st in the female 25-29 AG and third female amateur overall.
My splits for the day: Swim – 00:30:19 Bike – 02:36:350 Run – 1:38:430 Overall time – 4:49:29.
A massive thank you to the following for all your support leading into this race: CrampFix, T:zero Multisport and my amazing coach Richard Thompson, my swim coach – Lisa Spink, Team Clif Bar Australia, Unique Health Products , 17 Hours Tri Clothing and Di’s Fitness & Massage.
Back to work for me for the final build leading into my first Ironman! See you all at Cairns.
Don’t let annoying muscle cramps ruin your Ironman!
CrampFix can help you stay cramp free.
All natural, easy to use BREAKTHROUGH CRAMP MANAGEMENT sports supplement.
Drinking CrampFix stimulates sensory nerves in the throat which send a signal to inhibit overactive nerves wherever muscles are cramping OR about to cramp.
This theory and it’s safety has been proven in scientific studies. (If you would like to learn more about the studies, please ask us!)
It’s currently being used successfully by professional and recreational athletes around the world, including:
Plus numerous Ironman and Marathon athletes in Australia. Check out our Facebook page for reviews https://www.facebook.com/staycrampfree/
The QuickFix SHOTS are available in 3 great flavours: Lemon, Raspberry & Espresso.
The Espresso included 7mg Caffeine per Shot for an extra HIT!
CampFix is available online at https://crampfix.com.au/where-to-buy/
Also in selected sports stores.
We strongly recommend you try this product before race day. It does have a strong taste but its easy on the stomach and can be swirled and spit out if preferred.
On race day, drink 1 sachet before the race OR before the stage where you think you might cramp. Carry an extra 1 or 2 with you for later in the race to ensure you finish CRAMP FREE!
If you have any questions please feel free to email or call us!
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Jeri recently helped save cramping runners at the Singapore Marathon in December 2017 with CrampFix!
Running a full marathon herself, Jeri and her CrampFix team were also handing our bottles to cramping runners.
CrampFix works rapidly to treat muscle cramps. The all natural proprietary formula works by activating sensory nerves to control tired and over acting nerves which cause muscle cramps.
Easy to use, CrampFix was developed over three years with professional rugby players in Australia and was recently launched locally and in Asia in 2017.
CrampFix is “breakthrough cramp management” and is now being used widely, including Ironman athletes, marathon & trail runners, international netball players, AFL, Rugby Union & Rugby League players, basketball players, triathletes, open water swimmers, road cyclists and mountain bikers.
Simply drink straight from the bottle or convenient single serve sachet. No mixing or measuring. Use only as required when exercising for rapid relief.
Here is the email he wrote to CrampFix after the event:
I wish to share my story with all the skeptics out there, as I was a skeptic myself.
I recently participated in the 2017 Melbourne Marathon. On the day when I went to pick up the race pack, I saw the CrampFix stand. I had never heard of CrampFix before and honestly, I thought it was just another gimmicky product. I listened to what the the guy had to say about it and left.
Something prompted me to google CrampFix and I read the reviews from previous users. That made me decide that paying $10.00 for a bottle, was like buying an insurance policy. You hope that you never need to use it. As it was a reasonable amount, I bought a bottle.
On the race day, I put the bottle in my belt pocket, thinking that if I was to need to use it, it would be after the 30km mark.
I had a great start and everything appeared to go my way. Except that at about the 3km mark, I started cramping in my right calf (which I had never cramped in before!). I got seriously concerned and slowed down, worrying that I would not be able to finish the race. As I was running more slowly, I managed to put up with the discomfort until about the 12km mark. At that point I used approximately half of the content of the CrampFix bottle, not holding great hopes. It took longer for the effect to take place, than the 30-60 seconds mentioned during the description of the product, a couple of days earlier, but to my surprise, after 1-2km it started working.
By the time I passed the 15km point, I was not bothered by the discomfort in the right calf, anymore.
I continued the race and took another sip for good measure, at the 30km mark. The rest, which was about 10ml, I took at about the 37km mark.
I managed to complete the race slightly outside of my goal of under 4.5 hours, but I believe that CrampFix made the difference between completing and not completing the event. This was my first Marathon (at age 53) and without CrampFix, the event could have been a disappointing experience.
Now, I am thinking that for next year’s Melbourne Marathon, I will buy two bottles. I will use some CrampFix before the race (as suggested on the information card), as a preventative measure and I will keep one bottle with me during the race.
CrampFix provides athletes a valuable tool to manage muscle cramps. It works neurologically.
After taking CrampFix the sensory nerves in the throat are activated to send a signal through the spinal cord to control the overactive nerves where the muscles are cramping. It works rapidly to prevent as well as treat muscle cramps.
It is recommended to take CrampFix just 10 minutes before exercise or before expected cramp stage. This will work well to prevent any impending cramps.
If cramp does strike CrampFix can be taken to provide rapid relief, allowing athletes to continue to perform.
CrampFix is an all natural proprietary formula with a specific Ph level and combination of minerals. It is Gluten Free and Vegan.
For more information visit https://crampfix.com.au/?p=8