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{"ID":183,"SpaceID":3,"PageID":81,"HasCommentsThread":false,"SeoTags":{"OpenGraphTags":[{"ID":"og:title","Name":"A Story of Perseverance - Ironman Copenhagen"},{"ID":"og:type","Name":"website"},{"ID":"og:url","Name":"https://www.petersfieldtriathlonclub.co.uk/Cms/Spaces/CN/A+Story+of+Perseverance++Ironman+Copenhagen"}],"NonOpenGraphTags":[]},"Path":"A+Story+of+Perseverance++Ironman+Copenhagen","Title":"A Story of Perseverance - Ironman Copenhagen","Author":{"ID":72,"Name":"Joshua Lahiri","CompanyName":null,"HasEmail":true},"Version":1,"IsDraft":false,"IsOldVersion":false,"PublicationDate":"14/09/2025 20:42","VersionDescription":"v1 - Joshua Lahiri","HideHeader":false,"IsFullWidth":false,"ThemeCode":null,"BackgroundColour":"rgb(182, 47, 61)","JumpLinks":[],"Blocks":[{"Columns":[{"Width":8,"WidthClasses":"col-md-8 col-sm-12 col-xs-12","Elements":[{"ID":1090,"Type":"HTML","Content":"\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eWell here we go, the race report you\u0027ve all be waiting for! After five years of perseverance through injuries and challenges, our intrepid chairwomen, Rowena Rogers, finally returned to the Ironman distance at Ironman Copenhagen! Without further ado, I\u0027ll hand you all over to hear how the day went!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eSpoiler Alert - I finished this one!!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eThat familiar feeling stood on a startling asking myself the same familiar pre race question…questions…“why…why am I doing this to myself” “what made me think this was a good idea” “Can I actually do it” “too late to back out now”?! It’s a similar thought process before most races, just has a bit of extra spice before an ironman!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eFor the new folk around here it wasn’t my first rodeo trying the full distance - when Bolton 2019 led to a dnf and finishing my day crying on the shoulder of an Oompa Loompa… a return visit to complete the distance was inevitable. Subsequent rather substantial ops, long rehab (thank you Ben!) \u0026 other injuries meant it’s been a long long journey back, but solidified why I wanted to test myself, prove to myself I was fully recovered and capable again. Along the way there’s been some good learnings, conversation to TT bike, lots of work on said bike, a renewed enthusiasm for running, and swimming well I’d got a bit more efficient so it wasn’t a worry! So here I was six years later here on the start line of Copenhagen, more confident in what I could and couldn’t do, but still questioning my sanity…\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eBy the way I was not the most barking mad person there, talked to a dude at the airport who was off to Kalmer to race on Saturday, then driving himself 4 hours back to Copenhagen to get probably max four hours of sleep and then do Copenhagen on Sunday!! Respect and concern for his decision making in equal measure.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e\u003cu\u003eTraining Plan \u003c/u\u003e- Using the trusty 80:20 book as the spine of the plan, adapting as necessary. rather enjoyed the process of building the plan. Hips are good now, but the changes in biomechanics and being at the back of the queue for legs meant chronic patella tendinopathy was a limiter in run volume. Plan was find the load they could handle and stick to it rather than over stress them with normal ironman volume. Slow steady increases in load, 3 weeks build into one week de-load rinse repeat until ready to rumble. Really enjoyed the process of training for this race, which was a bonus!. Peak weeks reached 14-15 hrs, and whilst there was tiredness, I never felt that over training fatigue that can creep up on you in long distance training.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eNo plan survives contact with reality though, and a 6 week period when calf niggles interrupted progress was initially frustrating, but actually not such a bad thing in the end taking the load off for a while.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e\u003cu\u003ePre-race \u003c/u\u003e- an early Thursday afternoon arrival in Copenhagen and after a quick hop to the hotel with kit it was a quick scoot down to the event village for registration and, yep the first pass of the merch tent!! It’s really eat or be eaten here, even that early there wasn’t much in my size (but I successfully located all there was to buy). Trying to get a sense of the swim course, it’s always depressing when you can’t even get close to seeing the end of it! The game of twister required to build a bike in a tiny hotel room was pretty successful after some expert tuition on the disassemble and pack part, but still whizzed down to the mechanics for a check over the next morning as it was the first time I’d assembled it without adult supervision! A second and final pass of the merch tent whilst the bike was being checked was essential, get used to seeing it Ladies and Gents I’m going to be dripping in this merch for years!! After that it was a couple of days chilling and trying to relax and eat well. I never do big carb loading as I tend to just feel rough and tapering already had me feeling as sluggish as it always does, so I just tried to eat well and healthily enjoying the local cuisine and my favourite thing, pastries!!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e\u003cu\u003eThe big day\u003c/u\u003e…\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eNerves were surprisingly absent. Logically knowing unless there was a disaster I could probably get it done is a good place to be, but those little wiggly doubts do creep in when you’re about to embark upon something like this…the vibe was, as the kids say, immaculate and some decent portaloo queue chat with a good looking Danish bloke helped pass the time nicely till the off!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e\u003cu\u003eSwim\u003c/u\u003e : Now, we all know I’m not a natural to the point new terms have leached into coaching vernacular from my ‘individual’ style (croissanting). So I was not anticipating great things, especially as I hadn’t really quite done as much swimming as I should have done, and thought around 1:30-1:40hrs time wise. Off we toddled, an unremarkable first 700m or so hopping from feet to feet but actually feeling fairly relaxed and comfortable. Then I found some fabulous feet, a big ol Danish chap who was the perfect pace and swam a dead straight line. Stayed there for quite a while, got my elbows out a few times to protect that position, and I’d broken the back of it by the time our mini pack was disturbed.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eEmerging I celebrated like I’d won the thing to have a 1:26 swim, best race swim ever!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e\u003cu\u003eT1\u003c/u\u003e - monuments have been built in less time! Full change was the right idea, but getting stuck s in my bib straps for a while wasn’t helpful…snackette of my rice krispie food off champions, slap on the sunscreen, bit more faffing and off..\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e\u003cu\u003eBike\u003c/u\u003e : finally my favourite bit!, and the most predictable in terms of timing. Wasn’t expecting to be mega quick, but it’s been going well especially since the recent bike fit, and 6:30 would be realistic at the planned effort levels. The beautiful Copenhagen course is a flat 20km or so up the coast, then off onto a rolling loop which rides really well, although I challenge the description of pan flat. There’s nothing chunky on the hill front though, just a good number of small rollers, and all the downhills can comfortably be ridden on the aerobars, so it’s all set for TT heaven, and it didn’t disappoint!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eFair old headwind, which you didn’t really get away from until about 60km when you turn back onto the coast road for a bit before back onto the loop again and back into the wind again. Riding was pretty fair in the mid/bottom pack riders, but some shocking pelotons from most of the top end age groupers. A bit hectic at times on the narrower bits of road as these guys were coming through. Fellow Argon rider Joe Skipper passed like I was stationary, although he later dnf’d due to extreme puncture issues having scuppered his race. Absolutely nailed the planned nutrition with carbs at 75g/hr (thank you Jodi \u0026 Mark for this!), and drank I think around 3litres which is a lot for me (personal victory making successful bottle grabs in motion everytime!). I knew I’d have some extra matches that could be lit if I felt good for some extra pace, however said matches were deployed managing the headwind, and on hitting the 40km of tailwind coming home elected to ride easy for some active recovery. Still hooning along even though in zone 1 for all of that stretch. Finished bike bang on target at 6:26 (about 20mins quicker than the long distance aqua bike at ironbourne), with Av HR right also on target, 136 right at the very bottom of zone 2. So far so good, everything to plan and giving myself the best chance possible to complete.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eT2 : less of an embarrassment! After getting that mini pro feeling passing the bike off to the catchers it was off for a full change, small snack and then off!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eRun : who the heck knew how how this was going to shake down… With no runs over 2 hrs in training, asking the body to do at least another 3 Is a big mystery…and plenty of people go from fine to lights out in the blink of an eye. Plan was start at run 9min, walk 1min, adapt that ratio as needed throughout the race, walk each aid station and fuel /drink as much as I could tolerate in the walk bits. I told everyone that would listen I’d be walking entirely by at best 30km if not earlier, and was equally certain there would be some fairly unpleasant moments on the run. No predicted time, but I would not have been surprised with something in the 6 hour range.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eLap 1 - largely fact finding, aid station recce, where’s special needs with all the ‘what if I need’ (that I didn’t need) things…. Fueling well on the ride had set me up well though, and I had been expecting to feel a lot worse! Run walk at a steady trot.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eLap 2 - is where it started to bite. Increasingly low in energy and drive was now feeling like any running past 20km would be a big ask, which would make for a very long day… Was on a precipice between things going well or wonky, so best decision of the day happened, an extended buffet stop around an hour and a half in, with a longer walk to let it settle. After that alternated between a mini nibble stop and the full buffet version. About half a Maurten gel, couple of bites of banana, some Tuc biscuit slice of orange and washed down with more of that good old fat coke!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eLap 3 - starting to break the back of it now, and just getting my head down and actually enjoying it! Chatting with the crowd and fellow racers was helping. If you give just a little bit of interaction back to the spectators then you get some quality shout outs, and by now we were starting to recognise each other on the multiply laps, they were absolutely mega. The dark night of the soul I expected had not yet arrived, and now switched gears and plans mentally to try and keep run walking to the end.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eLap 4 - having passed the finish three times now, this time was finally it! Remarkably I was still RUNNING! The knees had been sore all day really, but never too bad, and everything else was holding up really well. Crucially the stomach was still compliant, so I was still feedng and drinking. Nutrition really is absolutely everything in full distance racing…Despite a few light headed moments at aid stations and being told I had thousand mile stare on one occasion, was now feeling pretty confident there was no physiological crisis coming my way. Trotted on at a relaxed sustainable pace until hitting that red carpet, ringing the bell like my life depended on it, and finally crossing the line.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eMarathon gun time was 5:23 so into the very good day category, and moving time was a little under 5 which is miraculous!. With hindsight I could have trucked on a bit more, but I think self preservation kicked in which is no bad thing, and 13:41 was about an hour quicker than I thought it would be! Very happy with the pacing and fuelling \u0026 hydration, never have I taken on board so much on a long run, and ultimately that was the key, and a bit of fortitude! After all that time the actual race passed with absolutely no drama, no major issues just regular self audits and mini pivots to adjust as the day went on. Those magic little words ‘Rowena Rogers you are an ironman’ were only just heard over the shouting and the lights. Then a very quick return to reality upon realising the Garmin had died a few minutes earlier! Shuffling through finish felt surprisingly ok, although that was challenged every time I had to transition from one position to another (getting up on the massage table was a bit of a challenge)… pizza offering was not something my body was remotely wanted (ironman we need smoothies!), and a fat coke again was again the thing before I donated the rest of it to a Belgian dude who was in a very dark place!\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eSo finally the thing I’ve been yabbering on about for eternity was done! The priority was always to get round, and I did it in a way that meant I really enjoyed the race, and at no point was I worried about not finishing, every part of the day was positive and justified the blood sweat and tears needed to get there! And it turns out being an out and out diesel with a decent awareness of the fuel gauge is very helpful for full distance racing! Copenhagen is a perfect first ironman designation (as well as a lovely city), but I’m going to finish this by just saying thank you. To each and every one of you that’s helped and supported me on the way here, and on the day with the lovely messages before and after. You all know who you are, and I truly could not have made it there without you all!\u003c/span\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false}]},{"Width":4,"WidthClasses":"col-md-4 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