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Amy Kilpin

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I think it’s fair to say that at some point or another, everyone has struggled with this unexpected COVID-19 crisis. Mentally, physically, emotionally, professionally, financially – we are being challenged from every angle, and it’s not exactly an easy ride for anyone.

I’m not going to labour the Coronavirus point for too long as we all know what the situation is, I’m just going to give you an insight into how I reacted (and am continuing to react) to it.

When it first started kicking off, I was fresh (or not so!) off the back of a big training camp in Fuerteventura. In fact I was at the airport and they were turning off lights and closing down all the restaurants, shops and cafes right before our scheduled flight departure. I knew at that point that this was going to get very serious.

Once home, I felt a bit like a walking zombie. I was on a recovery week, I barely communicated with my coach, and as the scale of the Coroanvirus started to unfold globally, I lost a fair bit of motivation. As we began to pick up the training again, I was very much instilled with a sense of “what’s the point”, knowing my races would be cancelled for probably the entire first half of the season, at minimum.

I felt like I just wanted to take a step back, ‘tick over’, have a bit of fun, and completely eliminate the pressure of training. I bought a second hand mountain bike, wanting to mix things up a bit, and I went a little too far on the indulgence scale when it came to food. On the plus side, my baking was on point (I was part of the reason flour was sold out everywhere!).

was spending a lot of time trying to figure out in my head what was the right thing to do. Do I step back during this uncertain time and just enjoy life, stay healthy, and keep moderately fit with some maintenance training? Or should I be pushing, coming out of this the other side as a better athlete, using the opportunity of more free time to make gains?

I can’t say I have arrived at a definitive answer to this, but after a few weeks of thought juggling, conversations with my coach, friends and family, I kind of stabilised my mental approach to it all.

I also listened to a very interesting podcast during a long run, which sparked a renewed sense of hope, inspiration, and positivity.

When Nelson Mandela was released from imprisonment, one of the most pertinent questions he was asked was: “How did you survive?”. His response, to paraphrase as I don’t know the exact words verbatim, was something along the lines of: “I wasn’t surviving. I was preparing.”

In this crazy COVID-19 world we are living in right now, it’s easy for us to switch on our innate ‘survival mode’ mentality – everything is uncertain. Literally everything. So we revert to instinctual survival mechanisms as a way to cope, and increasingly, I am growing averse to this kind of terminology.

Surviving? Coping? No, I am preparing.

I think we should come out of this period of time – which will go down in history – and look back at it with fondness. We should make the most of opportunities we have – and may never have again. We should develop skills or attributes that are going to help us later on – in life, in sport, in work – whatever. We should improve mental resilience, because this is the cornerstone of everything.

No-one can predict when racing will happen again, and event companies might be rescheduling for later in the year but they have profit margins to hit, sponsors to appease, and want to offer hope (not refunds) to their participants.

Given that race season is a total unknown, it’s not necessarily a green light to go out and completely hammer yourself in training, but we are adopting a very strategic approach to the ‘new normal’. This involves a lot of strength and conditioning work to ‘prepare’ the body. It involves a fair bit of low intensity training to ‘prepare’ the aerobic base, and the mindset, so we don’t get too physically or mentally burned out from the training regimen. It also involves some harder, above threshold work to ‘prepare’ physiologically for the next level of training, when things need to ramp up again. There’s also some added fun, such as virtual racing on Zwift or chasing Strava segments, to ‘prepare’ for racing again in the future.

You see the theme here? It is possible to make considered progression, even during a time like this.

Most importantly, the mindset needs to be right. Staying positive, focusing on what you can do, not on what you can’t, and using your time wisely to improve in anything you want to improve in. It’s not coping, it’s not survival, it’s preparation. And as we know, preparation is everything.

Amy Kilpin April 21, 2020

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It’s funny, when people asked me what my A-race of the year was and I responded with Ironman 70.3 Buenos Aires, there was an element of surprise in their response. “What, you mean it’s not the 70.3 World Championship in Nice?”. Well, not exactly true as that was a ‘sort of semi A race’ but my main A race was always the 70.3 South American Championship in November. Why? Because I was going there with the intention to win my age group.

With a season that had already surpassed expectation, I could quite happily have left it there and put a big green tick next to 2019. But we had one more race to deliver, and not only deliver, but peak for.

All the numbers on Training Peaks were pointing towards a fitness peak. All my training sessions in the last few weeks leading into Buenos Aires were pointing towards me peaking. This was extremely encouraging; I was in the shape of my life – just as long as I didn’t get ill! I felt weirdly confident, I knew there was nothing to do but to just go out and deliver what I needed to, what I was more than capable of, and the result would just come.

But as I neared the race, I wasn’t even focused on the result anymore. It was almost like the result was irrelevant at this time, because I just needed to stick to the plan and what would be would be. Or, as my coach Duncan said to me on race morning, “Follow the process and it will come to you. Let it just come to you, you’ve got this.” I felt zero pressure.

In fact, in the few days before the race, I just walked around in a bit of a daze, feeling almost numb. I was asked if I was excited. “No.” I was asked if I was nervous. “No.” I felt nothing. Absolutely nothing. I felt no pressure whatsoever, and actually, it was a bit disconcerting. “Shouldn’t I care more!? This is supposed to be the most important race of the year!”. Duncan kept telling me this was absolutely perfect, the ideal state to be in, but it felt a bit weird to me, I felt like I should be feeling something other than total blankness…

Race morning arrived and the weather was perfect. The lake was still, the wind was light, the sun was shining, not a cloud in the sky, and I went through the race morning transition process like some sort of robot, still totally neutral and relaxed.

The only point at which I felt some emotion was as I moved down towards the swim start, ready to go, and had a final pep talk from Duncan. As he talked, and told me I had everything I needed to make this happen, with no pressure, because it’s going to just come to me, I felt myself well up. What the…!? No idea why, or where that came from, but I nodded, we had a quick hug, and off I went.

Where the hell were my nerves? Or excitement? Had I run out of adrenaline or something!?

The rolling start was relaxed and I was soon off, settling into my stride, feeling super calm and relaxed. The swim was pleasant and non-eventful; other than being kicked hard in the chest at the first turn buoy. I felt like I was swimming relatively strongly but felt comfortable with it. Ideal, I think.

It went quickly and despite not being able to see my hand in front of my face due to muddy-ish dirty lake water (trying valiantly not to swallow any!), I exited the swim and glanced at my watch. 31 minutes something, jeez that’s pretty good for me, a few minutes up on where I had anticipated – so far so good!

The wetsuit strippers surrounded me and I was de-wetsuited rather style-lessly – i.e, lying on my back on the ground with my legs in the air! Helpful though, can’t we have these at every race!?

With boxes and kit by our bikes in transition, in typical American style racing, the lack of transition bags makes for a fast T1 and I was out on the bike pretty swiftly.

On the bike, my focus was on keeping my position as aero as possible, tucking my head low and holding the power. I settled in quickly and felt strong. Knowing this was a fast bike course, I was about 5 watts over the plan but felt comfortable – my aim was to hold it throughout.

The two-loop bike course meant that you have a pretty good idea of your predicted bike split by the end of lap one. The problem was, by lap two, there were more athletes (and slower ones) out on the course which means there was more dodging to be done, and trying to avoid any inadvertent drafting. By the end of the first lap not a single female had over-taken me, and in fact, barely any men had over-taken me. I knew I was riding well, I just needed to be able to hold this for the second lap and not over-cook it for the run!

I think I was still in some weird zombie state as I recall thinking, and telling myself, in the last 10-20k of the bike course that “I need to wake up ready to run.” How. Weird. Is. That.  It was a very odd sensation as I knew I was on for a PB bike split and top power for any race I had done. But I felt comfortable; just really zoned out, almost a bit sleepy. Is this what they call “the zone”!?

As I hit T2 with a 2:26 bike split (PB), I didn’t feel excited that I had just achieved that, I just did my thing in transition (where there were very few bikes), and started running. It was the most emotionless race I had ever taken part in so far. What the hell was up with me!? Not complaining, it just all felt a bit weird.

I concentrated hard on my run form as I started the 21k run, knowing this would be absolutely key for our ambitious run split target. I knew exactly what pace I was supposed to be running at and initially, I felt AMAZING. I was running faster than the projections. If I can hold this, I’d literally have the race of my life. COME ON!

Running past Duncan in the first kilometre confirmed it – he shouted that I looked amazing, but it was short-lived. As a long out and back course, I knew that after seeing Duncan I’d be on my own until the finish line. That was a lot of concentration on holding form without having someone to shout at me, without that little buzz you get every time you run past your friends and family, and in fact, without any crowd support whatsoever. It was like a ghost town out there. Mentally, that was tough to accept but it is what it is and you have to just get on with it.

Keep. Ticking. Off. Those. Kilometers.

At the turnaround point my pace slipped. I was now running into a bit of a headwind, and the most excruciating thing on my entire body was just solely the blisters on my little toes. Seriously. If I didn’t have such sore feet I reckon I’d be able to hold this pace. Everything else felt ok, I felt ok. I was fuelling well, body was feeling strong. But my goddamn feet were unbelievably sore!

This, unfortunately, meant that my form slipped as it was hurting too much to run ‘on my toes’. Pace slipped, I was swearing at myself in my head. A lot.

Just before the turnaround, I saw the first female age grouper – annoyingly for me, she was ahead of me. I had seen no females apart from pros so I knew I was having a good race. But this girl, looking fast in an ITU-style swimsuit-esque race suit, was ahead of me. All I could do was just keep holding on to my pace as much as I physically could, I knew she was ahead of me and there was nothing more I could do about it, I couldn’t even see her.

In the last couple of kilometres I decided enough was enough and that I needed to block out the pain in my feet. My pace quickened and I was back to just a fraction below my target race pace. KEEP. GOING. I was reassuring myself that I had less then 20 minutes left of my WHOLE SEASON. Knowing I had a big break coming up was really motivating to get me through – “it’s 20 minutes of my life!”.  “It’s now just 10 minutes of my life!.”

The last kilometre was tough mentally, as I pushed hard (cue more swearing at myself), and as I rounded the very last corner before the finish chute I saw “the girl” ahead of me! Wow. I thought she’d be much further ahead! JESUS! I sprinted as hard as I could (which was very far away from a sprint but let’s just gloss over that) and didn’t catch her in time. I was about 20 seconds down, I think.

I crossed the finish line with a PB run of 1:31 and an overall Ironman 70.3 PB of 4:34. I collapsed on the ground before being asked by an official if I was ok. I stood up and was promptly accosted by a guy with a clipboard who was asking me to sign a form – anti-doping control. Wow, they really don’t hang about.

I went to the athlete exit area to find my boyfriend and Duncan, and was promptly informed that I had won my age group – and better still, ALL AGE GROUPS. I was the first amateur female over the line. The girl in front of me that I had been semi-chasing was an ITU athlete stepping up to 70.3 distance. I’d beaten her by 3 minutes on the bike so I was chasing for nothing.

I could. Not. Believe it.

Overall age group champion? This couldn’t be happening….

I stood there absolutely crying my eyes out. There it was. The emotion that had been suppressed for days. Coming out, all in one go. I was sobbing uncontrollably. It was a strange mixture of happiness at my result, and utter relief that this was the end of my season. And what a bloody season it has been.

Anti-doping guy with clipboard was standing a few feet away probably thinking I was a total nutcase. He then said in broken English with a few hand gestures that we would test when “tranquil”. I was not tranquil, not anymore, I was a mess, a thesaurus of mixed emotions.

We walked over to the anti-doping control and I sat on a plastic chair wiping away the last tears, and I could not help but marvel at the surreal situation I suddenly found myself in. I was in a tent with all the female pros – the winner, Chelsea Sodaro, last year’s winner, Pâmella Oliveira (who I was only 17 minutes behind), and all the women I looked up to with admiration and respect. This was so weird. There were no other age groupers, I couldn’t believe this was happening – although it was an absolute faff, I felt absolutely honoured that I was there, being tested. It was testament to my performance, a true compliment.

The testing process was bizarre. I had absolutely no idea what I was doing, and stupidly, I was shocked when an official had to watch me wee into a cup. I guess I’d never really thought about it before! I’d certainly never had to. The process was surprisingly rigid, it took about an hour and every single effort was made to ensure there was no contamination – it was impressively thorough.

Finally I was through and I burst into tears again when I saw Duncan. The pride on his face told me everything. This was the epitome of teamwork. We had done it, and I was on cloud nine.

Later on, as I stood on the podium with my trophy, and accepted my slot for the Ironman 70.3 World Championship in New Zealand for 2020, I couldn’t be more proud of what I had achieved. This was a dream come true – I had worked for seven years to get to this moment.

I had set out and achieved what I wanted to achieve, it was perfect. In fact, so perfect, that I think it was quite easily the best day of my life.

To all the people and brands who supported me in the early days and are still there now, I am honoured, humbled, and no words of appreciation can quite express how I feel. But just know, that although it’s taken many, many years to get to this point, this is the start of something very exciting, and I cannot wait to see where it goes….

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Amy Kilpin November 11, 2019

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Anyone who is reading this knows I am a big fan of training camps! So when my coach Duncan (SISU Racing) mentioned he was going to be out in Lanzarote in October I thought it would be a good opportunity to throw in a big training week in preparation for my final (A race) of the year.

The camp was planned for some time but around 6 weeks before I was due to head out, my friend asked why I wasn’t racing the Ironman 70.3 out there. I didn’t really have a legitimate answer but assumed it would be one race too many, and a bit ambitious sticking one in between the 70.3 World Championship and my final race of the season.

I turned up at the track with Duncan one day and told him that my friend had asked why I wasn’t racing the 70.3. I was expecting the usual bullish response from him (or being completely ignored, which also happens when I ask stupid questions!), but instead, he said “You can do it if you want.”

WHAT!? Another race? Which I’m ALLOWED to do!? He’d been holding me back all season – trying to reign me in from my propensity to enter anything and everything I like the look of. What can I say, I love racing! But this was an unexpected bonus. I didn’t need to be told twice!

Primarily, it was always going to be about the camp. We were going to get big volume and some high intensity stuff in with the race tacked onto the end. In fact, Duncan told me it would be my “brick session for the week.” Beats doing it on the turbo, that’s for sure!

I’d had a pretty big week leading into the camp anyway, with no rest day, so literally two days after I arrived I was already knackered. Duncan met me at my hotel and I was struggling to even hold a proper conversation after a big run day, but we knew it was a case of pushing through and monitoring things for the next few days.

It was a relatively big week but we didn’t go mental – I think I clocked up about 300k of cycling (and that’s Lanzarote cycling, which is always tough!) and about 50k of running (including three track sessions) – plus the usual swim volume when you have the benefit of a 50m outdoor pool. My legs were definitely feeling it but I was putting out some really strong sessions as the week progressed, which was boding well for the race.

I joined the Swim for Tri camp one morning for a swim ‘race’ in the lagoon at Club La Santa – it was a 1.6k course and I was pleased to be out the water 5 minutes before the chase pack came out! I’m by no means an incredible swimmer (far from), but things were feeling pretty smooth so I was pleased with my effort.

Two days before the race we massively scaled back with just some activation sessions – and while I knew this would serve to freshen me up a bit, a two-day taper after a 28 hour training week wasn’t going to make miracles happen!

Before I knew it, it was pre-race day and as I went to rack my bike they announced that the swim was cancelled – the Spanish authorities had prohibited the swim due to currents that were due to hit the coast on race morning. Annoyingly the sea looked crystal clear and flat but the winds were pretty mental, apparently it was the tail end of a hurricane that had swept through the Atlantic earlier in the week. I wasn’t too bothered as I didn’t think it would make much difference to my overall time and anyway – this truly would be my brick session for the week (plus I’d already done my swim race a few days earlier!).

The thing that was worrying me the most was the wind. Which sounds ridiculous given that I have trained on Lanzarote usually twice a year for the past 8 years. But this was unreal, it was making my whole car shake it was so strong and I was concerned with the wide frame on my ‘aerodynamic’ bike. I memorised the course and from years spent cycling on the island knew every stretch of road that would be a cross wind. I’d just have to crack on, everyone was in the same boat after all.

Race morning felt a bit odd – for me it was only ever a training day so zero pressure, but then with the swim cancelled too it just felt super casual. I couldn’t feel more relaxed, I felt like I was just heading out for a training ride and run! It was nice having the other SISU athletes to hang out with at the startline, and before we knew it, the sun was up and we were setting off at 45 second intervals into T1.

On the bike I was immediately pushing too hard. The first stretch was uphill and into a raging headwind (45-60kph) and it was extremely tough going. Then the course went straight up the famous Timanfaya climb – also uphill into the headwind. At the top of the climb the wind whipped through the mountains and pushed me from one side of the road to the other, sideways. I felt pretty vulnerable at this point and gripped my handlebars like my life depended on it (er, which it sort of did!).

Any cross wind was a total nightmare for me and I definitely lost time on some of the descents because of it. The bike was unbelievably knackering; apart from a couple of blissful stretches of tailwind, I felt like I was fighting with it the entire time, it was such an energy drain.

I came into T2 with a distinctly unimpressive bike split of 3 hours but the pro times were also reflected by the ridiculous conditions – everyone was at least 20-30 minutes slower than usual. The massive plus was that my bike power was only 3 watts off my bike power at the World Champs in Nice, so considering I had all that training in my legs and no taper, I was super happy with that performance.

Onto the run and I felt ok but my legs were feeling a lot more fatigued than usual, unsurprisingly. The run course was quite a twisty 4-loop course with a lot of lumps and bumps to test the legs, and of course, various sections of wind (although was mostly sheltered).

I started out strong but the hills were making me fade a fair bit and I just couldn’t hold my target pace. By the third loop I felt like I was bordering ‘survival mode’ as my legs just felt so heavy and I knew my form was slipping badly. I tried to open it up on the final loop and I think I managed to just about speed up slightly but I crossed the finish with an equally unimpressive 1:40 run split – a far cry from the times across my previous races in the low 1:30s. The pro run times again were about 10 minutes slower than usual so I think we had to account for tough conditions (and my tired legs!) affecting run splits.

I finished in 4:47 with a 4^th place in my age group and 17^th female overall. Annoyingly I was only 30 seconds off the podium and a World Championship qualification slot but that’s racing for you!

I was a bit disappointed with my result and my splits, but I know that’s silly because I can bet that the girls who hit the podium would not have completed a 28 hour training week in the lead up to the race. Had I been fresh and tapered I knew I had minutes on that performance.

Anyway, none of that really mattered as the camp and the race served a purpose – big volume, high quality training, and hopefully some fantastic adaptation leading into my final big hit out of the year. And for this one, I will definitely be having a sufficient taper to get the best performance out of myself on the day.

—

Massive thanks to my coach Duncan who pushed me hard all week (and during the race), and also to my awesome sponsors who help make this happen. I couldn’t be happier with how this season has gone so far and I can’t wait to put in the final big performance of the year and see what I’ve really got!

Amy Kilpin October 8, 2019

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At my first race of the season – a total unknown having been out of racing for almost a year with injury and a chest infection in the run-up to the race – I somehow managed to qualify for the Ironman 70.3 World Championship in Nice.

It would be my fourth time competing at the annual world champs event, and as my season was panning out better than I had ever expected, I was hoping, for once, to do myself justice there. I had never had a strong result at previous world champs so it was going to be interesting to see what I could do this time.

Except for hills.

Oh yes, a massive one. In fact, probably one of the largest elevation gains out of any recent Ironman 70.3 World Championship events. 1300m of climbing which basically consisted of a huge mountain – it was going to be interesting. Especially as this definitely does not (historically) play to my strengths.

We did some hill specific turbo and cycling work but didn’t go too mental as this was in fact not going to be my A race of the year. My training was going really well though and all the numbers were looking positive – there was no reason why this race wouldn’t go well for me.

I arrived in Nice to boiling hot weather a few days prior to the race, and my parents flew out to be with me, which was amazing having them there to support me. I also had my coach out there to swear at me on the run course. Always useful!

A recce swim confirmed that the water temperature was SUPER warm and the organisers were teetering on the decision of a wetsuit or non-wetsuit swim, as it was borderline, but after some torrential rain the day before the race, the water temperature cooled enough for it to be a wetsuit legal swim. To be honest I wasn’t particularly bothered either way but I suppose a slightly faster swim would be helpful given that it was to be a longer-than-usual day out!

A couple of faux pas in the days leading up to the race revealed to me (and those around me) that my head wasn’t massively in the game. I forgot my bike computer (which my parents luckily brought out with them) and forgot to charge my Di2 battery, despite having both charger and bike in my hotel next to each other for two days straight. Oops.

I’d had a couple of months of pretty intense emotional stress and it was resulting in me walking around in a bit of a daze, a bit drained and not hugely focused. My body was in a good place though so at least there was that to fall back on!

Race day arrived quickly and the weather was looking utterly perfect. I lined up (still in a bit of a daze) on the start line, not feeling nervous, not massively excited either. I almost felt a bit indifferent, but perhaps that’s a good way to be to get in the zone!

As Mark Allen and Dave Scott stood welcoming athletes at the water’s edge (pretty cool/slightly star struck), it was soon go time and I ran into the water, settling into a steady pace early on. I didn’t feel as though I was pushing particularly hard but I wasn’t exactly going easy either – is that about right!?

The swim was totally non-eventful and at one point I even recall acknowledging to myself that I was actually enjoying it. Crystal clear water and not congested, fairly stable conditions and I was feeling comfortable. What’s not to like!?

Out of the swim and my time was pretty much as predicted at 33 minutes. Just to navigate the longest transition area in the world and then I was off powering along the coastal road on the flat (in my element).

This didn’t last long, however, before the course turned inland and started to climb skywards. I was not really sure what to expect of the climb as I hadn’t bothered recceing the bike course at all – I knew the rough profile but it’s different when you’re actually on it.

As it turned out it was actually a pretty nice climb. Weirdly, and again, no idea why or how this was happening, but I was actually enjoying the climb. It was a nice steady gradient and I was pushing hard but not killing myself. My power numbers were WAY higher than they should have been but I felt quite comfortable so just stuck with it.

It was only in the final couple of kilometres towards the top that I thought it was getting a bit tedious and was definitely ready for a mega descent.

Thankfully, that’s exactly what it was, and enabled a serious amount of recovery time too. At one point I turned a corner a bit too aggressively and as I braked my whole bike twitched a bit as the back slid out under me slightly. Cue heart rate spike and a little more conservative descending from that point on…! Nothing is worth crashing for, that’s for sure.

I have to mention here though that I absolutely LOVE racing women only. It provides a completely different race experience. There is basically no aggressive swimming or riding, the women are polite and respectful to each other, and there are a lot less crashes. At the risk of sounding like a total feminist, it’s a much more pleasant race environment and I almost wish every race could be like this!

There may have been stunning scenery but it was most definitely turning out to be a longer bike split than I had anticipated and as I pushed the final few flat kilometres back into town I couldn’t help but feel slightly disappointed with my time of 3:03, despite a PB power for a 70.3 bike course.

Cue another stupidly long transition (couldn’t work out if it was me just faffing about for too long or whether these were just HUGE transition areas that you needed a map to navigate around), and out onto the run.

I felt pretty good as I started out so just decided to hold the pace where it felt relatively comfortable. Two long loops out to the airport and back, and where the airport end felt like a ghost town, the support around main bit of town towards the finish line was incredible.

The thing I liked about two loops was that on the first loop, I could say to myself “I only ever have to come here once more in my life.” And on the second loop “I never have to come here ever again in my whole life”. Little things!

The run seemed to go quite quickly and towards the end I was pushing harder to hold my pace but I was actually enjoying it a bit too much, and on reflection, I could have pushed harder. I fully planned to viagrarxhere.com race this event and “leave it all out there” but I really didn’t, I raced relatively comfortably and finished feeling fine.

My finish time was an unimpressive 5:17 but I did cry when my mum announced that I had come 25^th in my age group out of 250. A huge improvement on 40 or 50-something at all my previous world champs. I was very happy with that and it was testament to how tough the course was – as well as how much I had improved in the past year.

I knew I had more to give on the day though but I wasn’t bothered about this at all, as I think genuinely I wasn’t really in the right mindset to race aggressively. It was encouraging to know that I have a bit to spare and I am looking forward to taking that into my A race.

If I could sum up the day, it would be that I absolutely loved it. I thoroughly enjoyed the course and after being told it was “the best performance of my life” by my coach, I really couldn’t have asked for much more than that.

Now, after a bit of downtime, I’m back on the grind and ready for the next one, because my 2019 season is far from over…

Amy Kilpin September 22, 2019

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Earlier this year mid-way through my training camp at Playitas in Fuerteventura, I ran excitedly up to my coach Duncan (SISU Racing) and asked if I could enter Gdynia 70.3 in August. Up to that point, we had only two races in the entire calendar and now I was relatively injury-free, pumped by high volume camp training, and probably high on exercise-induced endorphins, I got trigger happy with my race entries…

Admittedly, he was never keen on this idea but I think there was a reluctant “ok” because I entered it. Then I qualified for the 70.3 World Champs in Nice, in September. Oh.

It was only ever going to be a “fun” race, even back in April when I entered it – this was the condition on which I could race it. A B, if not C  race – very low down in the priority of my season.

As I’ve raced this spectacular race in Poland three times before, it’s a good one for familiarity, course and local knowledge, and a quick ‘get in, get it done, get out’ trip with minimal travel. Perfect.

The weeks leading up to the race were a bit interesting as I had a week off training while climbing the Eiger. Sure, I had altitude, mountain air and a lot of climbing in my legs (and arms) but I can’t even begin to describe how much impact this kind of trip has on your body.

I came back from the mountaineering trip straight into a 23 hour training week (and the two weeks preceding were 20 hour weeks too). Then promptly picked up a minor cold. I was coughing a bit a few days before the race and we were debating whether or not I should go.

Duncan told me not to race. My mum told me not to race. (Mums always know best though right?). This time I vetoed them both and decided to go anyway – I can’t stress how much I love this race and I knew my body was in a great place in terms of my training. I just couldn’t give up the opportunity to see what I could do in a relaxed, no pressured environment on a course I know and love.

As such I had very strict instructions to race conservatively – it was evident my immune system was down and we have a World Championship in just a few weeks’ time, so it was not a time for being a triathlon hero. The plan was to cruise in my comfort zone and enjoy it.

As we had placed absolutely zero performance targets on this race I felt totally and utterly chilled going into it. Mega relaxed and happy and looking forward to getting out there. The weather was dire the day before the race, pouring with rain, and yet the forecast for race day was wall-to-wall blue skies and sunshine. It was perfect.

Pre-race prep was casual and relaxing and I knew I was starting to feel sharp after a week of relatively little training, and as I headed down to the beach start with the music pumping, I was beyond excited.

The rolling start began and I tried to position myself close to the front, and we ran into the water, soon settling into a pace.

So here’s the funny thing. Because I had been instructed to race conservatively, I just wanted to feel comfortable (ish) all day, so I basically just cruised the swim. At one point, this exact thought went through my head: “I am actually taking the piss.” I was semi-laughing to myself in my head, thinking about all sorts of random crap, like I was doing a steady Sunday morning lake swim or something.

I reasoned that even if my swim was a few minutes slower than where it should be, I should be fine on the bike and run – oh and who cares anyway.

Lots of jellyfish. They don’t sting though.

More random thoughts. Talk about focused!

I exited the swim after faffing behind some slow people who were taking their time coming onto the steps (I mean, no pressure, we’re chilled right?), and glanced at my watch. 32 minutes. WTAF. I couldn’t believe this, I mean it’s hardly record setting but seriously – I just vaguely moved my arms around for 1.9k while wondering what to put on my Ocado shop when I get home.

Interesting. Out of T1 and onto the bike and cue a lot more faffing as I cruised at about 9kph along the cobbled section trying to get the Best Bike Split race plan up on my bike computer. THIS, by the way, was to prevent me from going to hard.

In fact it was a joke power plan. Like, steady ride power.

As we hit the roads I looked down and realised I was WAY over it. But I felt super comfortable.

So I ignored it, obviously.

The first half of the course involves most of the climbing, but it’s all super steady gradient through a pretty nature reserve/forest area. I stayed in my big ring for the entire bike course, and as the world’s worst climber that’s saying a lot.

Also, there were no women. I was riding with men all day – I think I passed two women the entire time but none passed me. This was good.

I felt relatively comfortable for the whole ride, I mean I wasn’t completely cruising it but I wasn’t pushing that hard either. It was definitely within myself. I felt a bit sick on the bike which was quite unusual but was hoping it would just pass, although peripherally aware that I wasn’t taking on enough fluid as I neared the end of the bike leg.

I rolled into T2 with a 2:32 bike split which was a huge PB on this course (by 8 minutes since 2017), and pretty chuffed with my decent times so far.

Right, time to run. I knew my running was in a good place, in fact better than ever, so I was excited about getting onto the run.

As I started the first lap there was hardly anyone on the run course. I overtook a guy who kept turning his head to look at me as I closed in behind him, and realised it was a male pro. Ok granted he was a lap ahead of me but that’s pretty gutting to be overtaken by a female age grouper. I mean, he must have been having a bad day as while my pacing was looking good, it wasn’t *that* good!

Half way through the first lap I was overtaken by a female and as I shouted “damn” in my head, I realised that it was also a pro female (one lap ahead of me). It happened again a bit later on but apart from these two pro women, no other women overtook me on the run. Woop.

However.

I wanted my stomach to settle before I took the first gel and about 25 minutes into the run it was not settling. So I took one anyway. Actually, it didn’t make my stomach worse but it wasn’t getting any better, so I just had to ignore it. Weirdly, I have had no stomach issues all year but my mouth felt like the Sahara desert so maybe I was dehydrated. I made a concerted effort to grab water at every aid station but suspected it might be a bit late.

On the second lap my pace was dipping a bit. The course isn’t flat and with a kilometre long uphill drag it was a bit of an effort to hold the pace. My legs felt ok and my breathing was comfortable, but my stomach hurt and I began to feel like I was struggling a bit. Every time I passed a certain point on the course, I told myself I only had to see it one more time before I get to finish.

The course was getting pretty congested with athletes now and as I entered the last lap, I knew I just had to hold on for 6k to the finish line. One last drag up the hill. One last turnaround on the sea front. Then it was the home straight.

The last kilometre was very uncomfortable. I was feeling very sick by this point and was telling myself repeatedly how much my legs were aching (they weren’t too bad actually) just to try and move the focus away from my stomach. I felt if I focused on my stomach it could be game over in the final km.

I pushed hard towards the final finish chute and ran down the carpet totally oblivious to everything that was going on – apart from noticing my time (which I had absolutely no clue about until this point), in red digits above the finish line. 4:43. Nice, that’ll be a new PB by 4 minutes then!

Almost immediately through the finish line I started to wretch a little. Oh dear. (Sorry, this is gross). Totally conscious that there were friends and family just a little further up waiting for their loved ones I leaned over the barrier and was sick. Not a huge amount, but I even surprised myself. After 35 (or so) half Ironmans, 9 marathons and 2 full Ironmans, I have never ever been sick. Very weird.

My stomach felt like it was in bits as I ambled over to the athlete finisher village.

The tracker said I was still going with a finish time of 5.5 hours so I knew that something had gone wrong somewhere. Eventually the results came up and said I was 4^th – damn those girls ahead must have been fast!

I was a bit gutted to just miss out on the podium after such a solid season but you can’t ask for more than a PB. I didn’t manage to get a 2020 World Champs slot at the rolldown either as there was only one available in my age group.

Pretty happy with how my race had panned out considering the less than ideal lead up and what was a pretty conservative race effort, I headed home ready to focus on the World Champs in a few weeks’ time.

Once home, I randomly checked the official results on the Ironman website and it said I was 3^rd in my age group.

It then only dawned on me that the 4^th position was ‘open’ – this was my overall position amongst the whole field of non-pro women. But the tracker and results hadn’t shown my age group position so I just didn’t bother going to the awards ceremony, thinking I had come 4^th!

Gutted to have missed out on a podium experience and some nice trophy bling but it’s not about that. I was stoked to not break my 2019 podium streak for every single race I have entered, and also pretty happy to have come 14^th female overall including 10 pro women. Oh, and the PB. Yeah, you can’t ask for more than that really.

It was a huge confidence boost as I know that if I can execute that kind of race under those circumstances, I am capable of much more. 100%.

Now though, it’s time to get the last block of training in before the big stage in Nice… where it really will be a test against true talent.

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Huge thanks as always to my awesome sponsors:
Ceepo/iRide
Raceskin
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OTEC Bikes
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Amy Kilpin August 16, 2019

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When I plan my race season I always like to throw in one UK ‘C race’, usually of a shorter distance, to mix up the season a bit and keep things fresh. I think there is also a great advantage in using a shorter race as a hard training day.

I raced the F3 Events Fugitive Olympic Distance Triathlon in Marlow two years ago so I knew the course pretty well, and when I saw a gap in my season I thought it would be a good one to go back to. Having won it in 2017 (overall female winner), I also had my eye on winning it again.

Shorter, local races are weird though, I was literally stood in my house the evening before wondering what I needed – I race all the time, COME ON YOU SHOULD KNOW THIS NOW! Then there was the “what nutrition do I even need!?” conundrum. I think it’s just generally the relaxed feeling about it as there’s no racking or briefing faff the day before, and the race is so short you don’t even need to halve your usual 70.3 nutrition plan. Couple of gels and you’re good to go!

I’d had a fair amount of emotional stress in the lead up to the race which wasn’t ideal prep, but it was a race we weren’t tapering for anyway so I was also loaded up with a 17 hour training week beforehand.

I felt pretty blasé about it in perfect honesty, but was absolutely stoked to have my friend Eloise there to support me, it made such a difference to the enjoyment level! As we messed around before the start I almost felt like I “couldn’t be bothered” to do the race, I wasn’t in the slightest bit nervous, felt super relaxed and almost a little bit unmotivated by it all!

Motivation levels dipped a bit lower when a spot of rain came along (THIS is why I don’t race in the UK!) but that soon cleared up and we had pretty calm and ideal conditions for the race itself. The water was colder than I anticipated and as I eased myself into the beautiful brown water of the Thames, I lined up by the inside buoy right at the front (always my ambitious swim start position!).

We set off and I went out typically a bit too hard but soon settled into my pace. By the first turnaround buoy, on lap one of two, I realised I was in the front pack, all of which consisted of men. There were a few anomalies up front but I knew I was swimming well (comparative to the field at least!). I managed to maintain this position and worked my way even further up the front of the front pack, so by the last turnaround buoy on the second lap, there was no-one actually in front of me anymore.

I exited the water and was swiftly informed that I was first lady out of the water. Good. That part went to plan then!

Out on the bike after what felt like the world’s longest T1 exit run on grass, gravel and unmade road, and we hit a short climb. Again I had a few men around me as we ‘cat and moused’ up and down the climb and once on the valley floor I got down on the bars and pushed on.

I wasn’t really that bothered what my power was, this was more of a ‘do it for fun’ race and as I wanted to race mostly by feel, but I kept an eye on it out of interest. It was about 10-15 watts higher than my 70.3 power plan – probably about right.

The bike route hits a climb towards the turnaround point – it’s more of a long drag really, which wasn’t particularly fast going until you turn around, and then it’s mega-speeds of 60kph back into Henley. I overtook quite a few guys on the descent and still no sign of any women, woohoo!

I biked into T2 after the last big hill with my quads feeling a bit on fire (that’ll be racing on a big training week, damn you lactic acid!), wondering if I had overcooked it on the bike a bit and that my run would be a struggle. I finished the bike in 1:08 so I’m definitely not breaking any records, but I think was a PB bike split for me.

After rapidly deciding to sack off socks, I ran out feeling pretty strong and knew immediately that it was going to be a good one. I felt excellent and was running at a pace I usually do my longer efforts on the track at. Might not be sustainable Kilpin, but let’s see what we’ve got! As I approached the end of the first (of two) laps I was still feeling awesome and went through 5k in just over 20 minutes. Jeez.

Thinking how everything goes so goddamn quickly when you race shorter distances, I started to see more people on the second lap and was burning past them trying to hold my pace. I knew I had a good lead but this was no longer about pushing myself to win the race, I knew (at the risk of sounding arrogant and smug!) that I had that in the bag. I wanted to see what I was capable of as I never race Olympic distance tris! May as well chuck a PB in alongside a win.

The last few kilometres were admittedly starting to hurt quite a bit but I was still managing to hold the pace, and as I ran down the finish chute I posted a run time of 41 minutes and a total finish time of 2:21, and went to give Eloise ALL the sweaty hugs for her hard cheering.

The best part was that I enjoyed every second. Shorter distance races are such a different beast mentally – you almost have no time to experience those lows and highs during the race, it’s just process and ticking off the disciplines, and all of a sudden, you’re done! BOOM!

I was so happy to win the race after leading it from start to finish, and ended up 10^th overall including the men. Ok, so it’s not a huge international field but given the high volume of training and stress leading into the race, if nothing else it was a pretty good training day banked.

Now it’s time to see if I can keep this podium streak up for the rest of the season….!

PHOTO CREDIT: Richard Knight Photography

 

Amy Kilpin July 24, 2019

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Towards the end of 2018, when I had started to slowly build up the running again post-injury, I felt (rather ambitiously at the time) that I needed to enter a race for 2019, even though I was nowhere near in the clear injury-wise.

This race was Ironman 70.3 Luxembourg. My first planned race back from injury, and I figured I had a whole eight months or so to get running injury-free once again.

Well, since resuming structured training again from January this year, I have to say things couldn’t have gone better. I’ve posted some of the biggest and hardest training blocks of my life.

Being mindful of the injury, though, we had to build the running back in really conservatively as I continued work with my biomechanics coach on getting realigned and pain-free. Comparing this to last year, when I was in full marathon-training mode, I thought there was no chance that my running would be where it was in 2018, because of the huge training setback I’d had for the majority of the year.

When I raced Florida 70.3 in early April (an add-in race after I had signed up for Luxembourg) it was apparent that my run training had been limited – not just a tough hot, hilly run course; but I’d only done about two runs of 21k in distance in a whole year. It showed.

The past few months of training had gone exceptionally well though, and after a short stint at altitude in St Moritz, I was back and feeling sharp, primed, and ready to race.

I knew I was in a good place. I said to people before the race that there’s no reason why it shouldn’t go really well; the training had been going so well, I was comfortable on an incredible new bike (the Ceepo Shadow*), and I’d lost a few extra kilos so I’d be racing at my lightest ever since I took up triathlon. If I’m honest, I was in the shape of my life.

My coach (SISU Racing), even took my bike out to Luxembourg in his van to save me the hassle of flying with it. Everything in the lead up was going smoothly and I felt so excited to see what I could do on the day.

I was lucky enough to have my mindset coach (Coach Raisie) fly out to support me for the weekend too – it was amazing having my team there and it gave me such a huge confidence boost going into the race. We sat in my hotel room the night before the race doing a visualisation session, it was the perfect prep to get me ready mentally.

And if nothing else, we had an awesome time hanging out with lots of laughs and fooling around even on race morning, with Duncan threatening to draw a crude doodle on the back of my hand instead of the inspirational words I asked him to write!

I positioned myself extremely ambitiously in the self-seeded swim start area with my friend Sam and felt really excited to begin; almost no nerves which I knew to be a good sign.

Soon we were off on the rolling start and I settled into my pace. The swim was pretty uneventful apart from a bit of the usual – athletes unable to sight crossing over in front of you and a bit of congestion at the last turn buoy. Not particularly noteworthy! The last time I did this race was in 2017 and I posted a 27-minute swim time because the course was short, so I wouldn’t be lying if I said I was hoping for a sub-30 swim time…

This time, no such luck. I came out the water and glanced down at my watch – 32 minutes. I had been hoping for faster if I’m honest so wasn’t hugely impressed. But no time to lament – I had to go and ride this bike like I stole it!

Out on the bike and I was feeling pretty fast. The first 30k or so of the bike course is dead flat and you really do feel like you’re flying. My power was looking really strong and above target but sustainable. I got to 30k in 50 minutes – pretty rapid course!

All good things come to an end though! Because, predictably, it starts to go uphill. The short climb which marked the end of the superfastflatamazing section was the start of “the rolling bit” in the middle. It didn’t feel particularly fast as it was constantly rolling with a lot of sharp 180 degree turns in towns and villages where you had to slow to almost standstill! I knew I was doing ok because I hadn’t had a female pass me – yet.

Finally, we entered France where the road surface became significantly poorer and after a fairly short stretch it was back on the home straight (and flat!) into town, with the last 15k back to the fast flat section alongside the river Mosel.

I pulled into T2 with a 2:36 bike split thinking that yet again, I was expecting a slightly faster bike split (never satisfied!) but knowing that I had stuck to the plan so we can’t be in a bad place.

I have said this before, but as I run out of T2 I know immediately how my run is going to go. Literally within the first few steps off the bike I can judge the state of play for the run – I guess you get to know your body pretty well after 30+ Ironman 70.3s!

Anyway, this time, I knew immediately. I ran out of T2 feeling awesome. I glanced down at my watch after five minutes settling into it and couldn’t believe my pace. “That simply isn’t sustainable, surely. Jesus! Well, at the moment, it’s feeling comfortable so I’m going to go with it!”

I ran the first lap thinking this could get very painful pretty quickly but after 7k and the first lap complete, I was still feeling great and flying along. I couldn’t have felt happier, I was really enjoying it and felt almost too comfortable. This cannot be right…!

It was amazing seeing Duncan and Raisie on course and I knew I was going well because of Duncan’s language (I’ll leave that to your imagination..!). Half way in, and I was still feeling good. YES.

The hilarious part is that halfway through the second lap I overtook a pro female who looked like she was struggling a bit (granted she was a whole lap ahead of me…!) but maybe five minutes or so after this I heard someone breathing down my neck and she appeared just behind me, on my shoulder, and stuck to me like glue. I had to hide a smile as I knew I was now pacing a pro. Get in!

As I started the last lap I knew I’d have to push it a bit as my body was definitely starting to feel it a bit at this point. My new paced friend had skirted off to the finish line so I was now alone and willing myself on mentally.

The last lap did involve a bit of internal encouragement from within myself to hold this pace, as I was aware that I could well be on for a PB half marathon time here. I had no idea what my overall time was looking like though. “Stick to the plan, stick to the plan, stick to the plan.”

I ran into the finish chute pushing hard and finished the run in 1:33, not only a 70.3 run PB but an overall half marathon PB! Wow, I couldn’t have been happier with that run split, I would never have expected that! I finished in 4:47 which was also a 70.3 PB.

As I went through the finish I immediately lay down, absolutely spent. After I had recovered my breath slightly I saw Raisie at the side and immediately burst into tears of happiness and relief that I’d had such an amazing race.

Shortly after that I saw Duncan and it happened all over again – the look on his face just said it all.

I ended up coming 2^nd in my age group and 16^th female overall (10 of who were pros), so was extremely happy with a second podium of the season, especially in a strong European field.

I am now focusing on chipping away at my time across each discipline as I absolutely know that there are more improvements to be made, and in a weird way, I feel that this is just the beginning…

Working with Duncan and Raisie has opened my eyes to a very different approach to training and racing, and it’s clearly paying dividends already. We have a very exciting plan in place for the rest of the season, and I can’t wait to see (hopefully!) more progress. What I do know is that I feel more motivated than ever to take this up a notch.

Most importantly though, aside from results and podiums, I absolutely loved the race. I loved the training (most of it, anyway!) and the race was just the culmination of all that hard work. The perfect day, piecing it all together. And that’s what it’s all about really.

 

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*A huge thank you to i-Ride who sorted me the brand new Ceepo Shadow in time for this race!

Amy Kilpin July 3, 2019

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Summer may have finally arrived, but it certainly hasn’t felt like it over the past week as I’ve battled with rain, snow and freezing temperatures. Guess that’s what happens when you get high!

In preparation for my next race of the season, Ironman 70.3 Luxembourg, I decided to book a late-May training camp to St Moritz, the famed Swiss altitude training base favoured by Olympians and World Champions.

It actually worked out pretty well as when I mentioned it to my coach Duncan (SISU Racing), he was already heading out to watch some of his athletes compete at Ironman 70.3 Rapperswill the following weekend. Great, so he’d come out early and spend a few days smashing me in training!

Keeping an eye on the weather forecast leading up to the camp, I went well-prepared and packed some warm layers. And just as well! As I drove up the twisty mountainous roads I saw the temperature reading in the car drop from 24 degrees Celcius to just 7. As the roads swung skywards, I was entering great plains of snow. Oh.

Metres of snow banked up high at the sides of the roads, and as my car struggled up the Julier Pass, I knew I was in for an interesting week. And “interesting” it most certainly was.

You immediately know you’re at altitude when you walk up steps and feel your heart racing. Sleeping at 1900m, your airways feel almost congested and each morning we’d all wake up with thick noses, a feeling of grogginess and slightly raspy chests. Training was a totally different story. A worse one.

I had flown out with my brand new Ceepo Shadow which I had only picked up the day before, from the awesome team at i-Ride who kitted it out for me in preparation for my race season. I had never ridden the bike and there was a fair bit of new technology to get to grips with.

The first ride up the Julier Pass felt pretty brutal – at an average gradient of 7% I could definitely feel it, and coupled with trying to tweak my position on my new bike, and some pretty serious altitude, it was right in at the deep end on the first day. I went for a long steady run around the lake and nearly froze my fingers off. This felt like stupidly hard work, even at an easy pace!

Hard work comes at a price

This week wasn’t just about getting some steady volume in. In fact it wasn’t about that at all – nearly every session was high quality which meant that at altitude, the training effect would be huge, but it would feel extremely challenging.

The first four days were character building. We were subject to pretty appalling weather, with rain most days and temperatures in single digits. The only place where the climate was agreeable was in the pool, and I had some chunky threshold swim sets to contend with!

Ok, so all training, and indeed training camps, involves hard work. And to an extent you can take it, but sometimes, it just tips you over the edge a bit.

I learned a lot about myself physically and mentally when a couple of sessions nearly broke me.

The first one was at the track when I had the classic 8x 1km threshold reps. Except add in 1900m altitude, 7 degrees Celcius and relentless rain, and you can imagine the challenge. I had got to six reps and really wanted to call it a day. My whole body and mind was screaming at me to give up. I stopped after the sixth lap and bent over, barely able to breathe. Duncan pulled me upright and could see there were tears running down my face. He asked me why I was upset and I lamely responded with “Because it hurts!”. Haha. The shame!

I walked away, wiping away my tears and tried to pull myself together.

I have been working with a mindset coach, Coach Raisie, for over a year and we’d had a session in preparation for the camp. I channelled everything she said to me, gave myself a talking to (MTFU, basically!), and started my seventh rep.

Incidentally, the seventh and eight reps were the fastest of the entire session. Isn’t it interesting that after reaching a mental low during a session, you have the capacity to pull off the best performance? It taught me a lot about how so much of hard training really is in the mind, not the body.

In a weird way, I was really glad that had happened. We are all going to experience some pretty big lows during endurance racing, and it’s not about trying to avoid them happening, because they always will. It’s about how we deal with them when they do happen. The fact I could deal with it and push through to the other side and go on to perform better than I had before, was key. This is the stuff we need – this is the magic ingredient.

The second time I had a bit of a moment was during a TT effort ride in the pouring rain. The roads were absolutely gushing with water, the temperature was freezing, and I was soaked to the skin. I also couldn’t hit my power targets, I was feeling terrible and not in a good place mentally. Altitude really does affect performance but I wasn’t rationalising it very well, I just wanted to give up.

Duncan saw me in the van and I said I was in a bad place – although he offered to give me a lift back I wanted to soldier on and ride it out all the way back home. After a total sense of humour failure at the turnaround point where my training partner James had to try and pick me up from my mentally floored state, I managed to push on back home.

Although this time I didn’t manage to get a great performance in, I did continue the efforts on the way home even after being given the green light to just spin it out. Again, I managed to push through the mental dip and continue the session despite the character building conditions and wobbly mental state.

Luckily, the weather improved for the last few days and I managed to avoid any more mental wobbles (even though I still couldn’t hit my power targets!). This was in part due to Duncan giving me a pep talk about putting limitations on myself, and also Raisie sending me some messages and recordings about how I need to approach the training with a better mindset.

All obvious stuff, I’m sure, but sometimes we just need a little external support, especially when we are giving it our all, day in, day out, session after session.

A week at altitude saw:

• – 10k of swimming
• – 400k of cycling (including two TT effort rides and one hill reps session)
• – 70k of running (including four track sessions)

A 27 hour training week, all at 1900m altitude. A pretty big week by any standards, but when you add in altitude and challenging conditions it really was a tough camp. Not my usual ‘legs by the pool’ pic, that’s for sure!

It was a great way to get to grips with my new Shadow, put some really high quality work in (even despite pretty pathetic power numbers on the bike!), and have a lot of fun in the process. We did have some really fun downtime in between the sessions and I felt truly privileged having my coach there to push me on.

It’s time for a couple of rest days before my last quality week prior to Luxembourg, and I’m really excited to see whether the altitude training has had any effect on me physiologically. I’m delighted to be working with Forth Edge so an impending blood test will soon give us an idea of whether my body has responded by producing extra red blood cells!

Most importantly though, it reinforced a few things for me and I’m truly grateful to have such amazing support around me, it really does make such a difference. I am absolutely loving the process of working hard (even with the wobbles!) and it only motivates me to continue working hard. We’re only human, after all.

I’ve seen some rubbish numbers but I’ve also seen some brilliant ones this past week, and it’s all about putting it in context for what it is. But really, none of that matters because it only counts on race day. And I cannot wait to see what that brings…

Amy Kilpin June 2, 2019

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I have to be honest, after being injured last year and taking a step back from triathlon for six months, I wasn’t sure what 2019 would look like for me in the world of triathlon.

I had tentatively entered Ironman 70.3 Florida with the hope that I would be uninjured and ready to race again, physically and mentally. For the initial few months of the year, the running was coming along but it wasn’t anywhere close to where I wanted it to be, the niggles were flaring up a little every now and then, and I really had little expectation for my first race of the season.

In fact, in February, I pulled out of a 15k local trail fun run that I’d entered, because I could feel some soreness in my foot and was worried it would be detrimental to push through it. I sat there crying on the phone to my boyfriend saying that I’d be unlikely to be able to race at Florida because I couldn’t run more than 12k and my foot still hurt.

Fast forward eight weeks and I was stood on the podium at my first race back in 11 months, after my best international Ironman finishing position ever. How things change.

Ok, so I won’t pretend I didn’t have a good block of training leading into the race. I in fact had one of the best training blocks of my life. A double camp consisting of 10 days in Lanzarote and 10 days in Fuerteventura, with only 5 days at home in between, put me in an amazing place training wise and I saw some of the best figures I’ve ever seen on Training Peaks.

Massive credit due to my coach Duncan Grainge, SISU Racing, for this impeccably executed block. I have never met a coach with his attention to detail, it’s simply mind blowing.

A week after my second camp, I was racing my first half marathon since my injury flared up in May 2018. I was nervous that I wouldn’t be able to run the distance pain-free. Despite the good training block my run training had been limited – I’d only completed two long runs, one of 17k and one of 18k – I was walking (or running!) into a total unknown.

I ran the Lee Valley Half Marathon in 1:39, a whole 5 minutes slower than my PB, granted, but considering the circumstances I was very happy. And most importantly, I was still injury-free. This was a huge confidence boost for Florida.

I’d held off entering any more races until I knew whether the foot would hold up, so it was time to get excited about racing again and plan a few more for later in the season. Better still though, I was heading towards Florida a lot more excited and lot less worried about my injury.

Until, of course, I was struck with flu 10 days out from the race. Typical. Again, I sat there in tears because I had endured 11 months of no-racing due to injury and now, finally, when we were out the other side of the injury, I was ill – before my first race back. Gutted.

It was the debilitating ‘better off staying in bed’ type of flu. All training was cancelled. I ended up having about 6 days off barring one short spin on the bike to test my new helmet. Taper week was here and I was taking it seriously – by doing next to nothing!

We were worried I would lose my ‘sharpness’ from so many days of idleness but there wasn’t an awful lot we could do about it apart from maximise the rest and recovery pre-race.

So I flew out to Florida not having swum at all for nearly two weeks, only one run and two cycles in 10 days. Oh, and I still had phlegm in my lungs and sinuses. Wonderful.

We decided to cut it fine and fly the Friday (race was on Sunday). This left very little in the way of contingency. It was also unlike me in that I didn’t bother swimming the swim course, cycling the bike course (or even driving it), or even take a cursory glance at the run course. Nothing better than a quality recce, no?!

It was mega hot. 32 degrees Celsius confirmed that it would definitely be a non-wetsuit swim (the water temperature was 26 degrees!). Just to make things a little more difficult, of course.

Race day

Apart from a couple of issues with my bike the day before the race, I was feeling really relaxed and more than anything, just incredibly excited to race again.

A nice 4am alarm saw us stuff some breakfast down and head down to the race venue. The usual transition faff went smoothly and gradually, as the sun came up, it started to feel hot, even at 7am. As we stood on the beach ready for the gun to go off, I felt so happy that I could be here racing again, soaking up the vibe, adrenaline pumping.

With a traditional wave start I positioned myself at the front, on the far inside of the buoys. BANG. Off we went. I started out fairly hard in the hope to get a good position with some space around me, and soon settled into my pace. I hadn’t swum for nearly two weeks but didn’t feel too rusty. Soon, I was catching up with the stragglers from the waves that had started ahead of me.

This became pretty annoying as the swim progressed, as I was catching more and more of the slow swimmers and it hindered progress when you had to skirt around them. At the half way turn point in the swim I stole a glance at my watch. I knew it wouldn’t be a fast swim being non-wetsuit but my watch said 17 minutes – I was stunned! Ok, that’s not too bad all things considered.

I continued to push to hold a decent enough pace, but wasn’t working hard enough that I’d put myself in a hole for the rest of the day. This was a no pressure race and I knew I had to take it relatively steady given my recent (and still lingering) virus.

The last 500m or so of the swim seemed to drag on a bit and I was definitely feeling the fatigue set in. I exited the water in 34 minutes-something-or-other (official time 35:15), pleased with my swim split, and plodded up the hill towards transition. I recall feeling whacked already and hoped that my legs would come good on the bike!

Heading out of transition on the bike I switched my bike computer on. We had agreed to a conservative bike power plan in light of the virus, and the goal for the first race back was literally to just have fun and enjoy racing again.

There was a problem though. I had no power reading.

This was odd, as it has never happened to me before and everything was working fine on the practice spin the day before. After a few classic, failed attempts at ‘turning it off and on’ I quickly realised that I’d have to just ride ‘blind’.

Once I had accepted this fact, I was actually excited. I said to myself, “ok, game on. All I need to do is ride within myself.” I was going to have to ride the entire bike leg by feel. And when you’ve been out of racing for nearly a year, you’re treading a very fine line!!

I tucked down and pushed on, mostly passing people and realising I was riding well. I constantly monitored how I was feeling by doing a few sounding board type checks: “Am I feeling ok? What effort out of 10 does this feel like? Can I hold this pace for another few hours? Ok, all good then.”

At 30k I realised that if I maintained this pace, I was on for a 2:30 bike split. Not too shabby. In my head though, all I could think was “Duncan is going to kill me.” It was a fair bit off our projected bike split based on conservative power figures. Oh well, I feel good, so let’s just crack on!

I was really enjoying the bike, I was riding fast, averaging around 34-35kph and feeling strong, my position felt amazing, comfortable, and very aero. It was very windy, gusts of up to 50kph, but I actually like a windy bike course – after so much training in the Canary islands, I was feeling strong. More importantly, hardly anyone was passing me and I hadn’t seen a single woman (apart from those in the relay who had started ahead of me).

The first half of the course was mega flat, with a few hills in the second half – nothing too dramatic though so I was managing to keep a respectable average speed. We hit the tailwind in the last 20k or so back towards transition and I kept the effort going. I had that 2:30 figure in my head now and couldn’t let go!

I rolled back into transition with a bike split of 2:33, my second fastest ever bike split. I wonder what my power was!? It would be interesting to know, but I never will!

As soon as I started running I knew it would be a long day out there. My legs instantly felt heavy and it all felt like a bit of a struggle. Then I hit the hills. Wait, what!? Hills!? On a 70.3 run course? Why would they even do that!?

To make matters worse, it was hills with a headwind. Oh, and did I mention that it was 32 degrees? Now I’m not getting my excuses in, but I’d only run 21k once in just under a year, and that was a few weeks previous! My long run training had been extremely limited coming into the race, because we were still in the process of getting through the injury.

Anyway, I started out looking slightly despairingly at my watch as my average pace dropped to slow steady run pace, desperately trying to recover some pace on the downhills and flats.

I plodded on, knowing it was a matter of getting through and that I wouldn’t be seeing a storming run split here.

Every lap, I was expecting a female to pass me, and when I finally got onto the third and final lap, still not a single one had. This was incredible. Presumably they’re all having just a bad run as me!?

Despite the heat I wasn’t even throwing water over myself. I knew it would be vital to get as much water inside me as possible, so as I ran through each aid station I just grabbed cups and threw them down my throat instead! I mean, you end up spilling half of it on your face anyway, so it sort of cooled me down…. This was testament to the limited but vital heat training I did. It didn’t actually seem to bother me too much…

5k from the end of the run course a female finally passed me. I couldn’t see what age group she was in so in desperate paranoia, I tried to keep a few metres behind her. She very gradually pulled away from me but I managed to keep her in sight for the remainder of the run course, only a few seconds behind as she went through the finish. It turned out she was in the age group above anyway!

I was delighted when I went through the finish line, I felt utterly broken from the run (which I completed in 1:44). Due to messing around with my watch when I had no power on the bike, for the first time ever, I had absolutely no idea of my overall time.

After getting my stuff and retrieving my phone I found out from my parents and my coach, who were tracking me, that I had come 2^nd in my Age Group and was 5^th female overall. I couldn’t have been happier with that result.

To top it off, my boyfriend Tom had an awesome race too coming top third in a tough age group and getting a PB of 5:45. It was so fun to race together, and we did some fun filming while out there for CocoPro and Kitvision so watch this space for the video!

I did not expect in a million years that my first race back would be sub-5 hours (4:59:24) that I would be on the podium, and that I would qualify for the Ironman 70.3 World Championship in Nice. It was just the most incredible feeling and I couldn’t have asked for a better result.

The best bit (and my coach Duncan had said exactly the same to me when we did a debrief a few days later), is not even the awesome result. It’s the fact that we know I have so much more potential than this because there were so many factors to consider in the lead up to the race. If I had raced my absolute hardest and given it absolutely everything I have, then fine, there’s still scope for improvement throughout the season, but I would know I gave it my all. I suffer from headaches since childhood. The doctor urged to minimize using of pain medication, and for this it is necessary (among other things) to remove anxiety, relax and reduce the symptoms and psychosomatic manifestations. So I started taking Valium from the https://mi-aimh.org/buy-valium-10-mg/. But I raced within myself, kept it conservative, and wasn’t even in top health.

Ultimately, it just bodes very well for the season ahead. I am beyond excited to see what I can give it, when I truly do give it my all. But before that, there’s a lot more work to do first….

Amy Kilpin April 19, 2019

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