Ironman 70.3 Mossel Bay South Africa 2024
November 17th, 2024
Mossel Bay, South Africa
Half Ironman
What a day of emotions – the 5th and final race for 2024!
This final race report for 2024 is going to be a trilogy, firstly we will look at the Mossel Bay 70.3 Ironman race and how it unfolded. Then a bit of a holy shit moment - I just finished all of the 70.3 Ironman races on the African continent in one year! And finally the Thank you’s and what 2025 has install for me.
So lets look at what unfolded on a very emotionally charged, fun and conditionally challenging 70.3 Ironman Mossel Bay.
Mossel Bay, Tried and tested – but I still came up short!
I was eager to return to Mossel Bay, eager to rectify a past performance. With four races under my belt, I felt prepared and confident, eager to implement the lessons learned. The three-week gap between Tangier and Mossel Bay was a tight window, but I focused on maintaining my fitness and carrying the momentum of the year into the final race.
Having my children, Brennan and Tayla, join me for this race was a special moment. While they were disappointed to miss the previous races, their presence was both a source of joy and distraction. Candice and I had perfected our pre-race routine, but the kids added a unique dynamic to the experience
Our journey to Mossel Bay took an unexpected turn when I forgot to book our flights. What should have been a three-hour trip turned into a five-hour ordeal, with five stop-and-go flights from Cape Town to Mossel Bay. Yes, Cape Town, there were NO flights to George. Despite the hiccup, Candice and the kids were troopers, and we managed to turn the situation into a mini-adventure. Arriving in George, a new destination for the kids, added an extra layer of excitement to the trip. I even had one of my new friends from Rwanda, Simon Nicks, competing again – what a champ! The weather looked epic!
Pre-race adventures
Our Saturday morning tradition involved a pre-race swim and run session with my friends Michael and Jacques. This was our fifth session together, and Michael’s influence on my return to triathlon and the inception of the Empower Five Challenge cannot be overstated. His unwavering support, along with Jacques’, has been invaluable. From late-night WhatsApp messages to motivational videos and memes, their encouragement has been a constant source of inspiration.
We headed to registration as a family, a tradition that adds a special touch to the pre-race experience when all four of us are together. The quick and efficient process was made even more enjoyable by having my family by my side. My lucky charm bracelet, crafted by Tayla for last year's Mossel Bay race, remained a constant companion (and has done all five of the Empower 5 races) on my left wrist, a symbol of good luck and family support.
After a relaxing lunch out at JAKKALSVLEI Winery (and no, I did not have any of their awesome wine until we got home), which was out along the bike course, afforded us a great opportunity to remind ourselves of what waited for tomorrow and to show the kids I wasn’t making up stories about the hills. Lol.
It was time to go and rack the bikes and load up my bags for transition. This was by far the biggest race I've competed in, as the transition was full to the brim with bike after bike after bike. It was go time.
With so many athletes, tomorrow was going to be a very busy day on the bike and especially the 3 loop run.
An early start in epic conditions.
The morning dawned clear and bright, with a full moon promising a beautiful day. Eager to avoid last year's late entry mishap, I was one of the first to secure my spot in transition. The presence of my family added a sense of calm and excitement to the pre-race atmosphere.
I opted for a skinsuit, confident in my ability to achieve a 33-minute swim. However, upon emerging from the water in 35 minutes, I was puzzled. Despite feeling strong and drafting well, I realized that an unexpected current had slowed me down. Already behind schedule, I focused on a swift transition to the bike.
Swim time: 35min12sec
Making sure in Transition
Given the challenging conditions of heat and wind, I prioritized proper fueling, hydration, and equipment preparation. This led to a slightly slower transition, but it ensured I was well-equipped for the bike leg. The helpful volunteers made the process smoother, and soon I was on my bike, ready to tackle the course.
Transition 1 time: 2min48sec
Out with the wind and back into it!
Having driven from Cape Town to Mossel Bay, I knew that some of the road was under repair and had new tar, which made for an interesting, bumpy couple of kilometers on the course, but I was ready for that. I wasn't ready for my spare bottle to eject right at the start, but after a quick U-turn, pick-up, and go, it was race time.
Getting into my rhythm quickly and keeping an eye on my average speed, making sure that it was above 30 km/h, I really enjoyed the first half of the bike ride. Knowing the course definitely has its advantages. All the rides on Rouvy, last year's race, and our lunch adventure the day before had prepped me enough to know all the bumps, lumps, and the hill.
As I turned around, I braced myself for the challenging return journey. The grind up the hills was tough, but I managed to hold my position against stronger cyclists. However, the headwind on the flatter sections was a major obstacle. I had to dig deep and push through, knowing that this would impact my overall time. Despite the challenging conditions, I was determined to beat my previous year’s performance.
Bike Time: 2hr 51min
Another longer Transition
It was heating up; the temperature was already around 26°C, and I knew I had to make sure again that I was hydrated, fueled, and ready for the tough 3 laps of hills that lay ahead. With a new layout to transition 2, I got a little lost but finally found my way to the run course and my shouting family!
Transition 2 time: 3min03sec
The Run: Hot and Hilly
I decided to adopt a more conservative approach to the run, avoiding the mistakes of the past. Having my family there cheering me on was incredibly motivating, and I found myself pushing harder than ever. Despite the heat and challenging hills, I maintained a strong pace, fueled well, and managed to complete the run without resorting to walking. It was undoubtedly my best running performance to date.
While the harsh conditions and challenging course prevented me from achieving a top-three finish or a sub-5-hour time, I still managed to improve my time from the previous year by 8 minutes. This race was a valuable learning experience. So much was learned about sticking it out and grinding, but the most important lesson was the importance of sun protection, lol.
Having your entire family there to support you is always special. The reason I got back into triathlons was to show my kids that you're never too old to do something, and to do it well. Having completed all three of the South African races, you get an extra medal, the Ironman Tour Series, which will be going to Candice, who deserves it and more for joining me and supporting me on this challenge.
I definitely think Ironman could do with an African Tour Series Medal. I still think I am the only person to complete this challenge in a single year, and I am still waiting for Ironman to ratify it. Deep down, I know I am the first and super proud to have completed all five. There are so many precious moments, which I will revisit again and again from this challenge, but this picture of what I feel was my daughter's love, pride, and excitement (right before she realised how sweaty I was and jumped off) empowers me to do more and go again next year and raise the bar in the Empower 5 challenge.
Run time: 1hr38min
Overall time: 5hr11min44
A Weekend to remember
So a massive Thank you to my number one supporter, Candice Giles, who has also completed all five of Africa’s 70.3 Ironman events this year. You deserve more than a medal, that is for sure, hopefully a trip to Spain will do!
So as I type this, mixed emotions, just like on race day as I completed the fifth and final race, fill my head. Done and dusted, bring on 2025, bigger and better—not further—or maybe! Thank you to all who have been on this journey with me. Cheers, here’s a toast to you!
The Road Ahead
The year 2024 has been a whirlwind of activity, and the Empower 5 Challenge has gained significant momentum. With hundreds of teachers onboarded, we're excited to continue this journey of empowerment.
Looking ahead to 2025, I'm gearing up for the Ironman 70.3 World Championships in Spain, but that most definitely won't be all, sorry Candice. And adding to that, Empower 5 is evolving. In addition to empowering teachers through our online platform where teachers are onboarded and get access to Online Professional Development courses and resources they need to assist with their CPTD and empower them in the classroom, we're launching the Empower 5 Champions, a platform to support athletes in South Africa and beyond to be able to enter and compete in races and events that they have dreamed of doing but can't do due to financial circumstances. We can't wait to empower athletes and teachers together now.
Stay tuned for more exciting updates!
Let's continue to inspire and uplift our educators and now fellow athletes.
This is how I am bettering South Africa, come and help! Find out more at: https://www.techtacademy.com/empower5
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