After 16hrs 12mins I crossed the finish line of the hardest Ironman in the world at 2112 hrs on Saturday 9th August on Mount Gaustatoppen in Norway.  Thank you to all of you who sponsored me.  Here's how the day went:

The Swim: After very little sleep the alarm went off at 0150 and I forced down some breakfast before packing up and driving to race registration at 0300.  The big day had finally arrived and nerves mixed with excitement as we set up our cycle gear in a dark and rainy transition area.  By 0400 we were on the ferry and there was no turning back.  Swimming is my weakest discipline so I tried to distract myself from the fact we were swimming against the tide by winding up friends who were anxious about the whales that had been spotted in the fjord the previous night.  At 0450 we lined up on the ferry deck and jumped into the dark waters below to begin the longest day.  I tried to relax and find my rhythmn when the ferry horn sounded the start - easier said than done in a mass swim start.  I was using the headlands and waterfalls as sight markers to keep on track as visibility was poor in the dark brackish water, but they seemed to take forever to get closer.  There is little to focus on except for technique in the swim so I just kept plodding away knowing I would see the lights of Eidfjord soon.  After 1hr 42 mins I staggered out of the water dizzy from the swim and staggering on the slippery rocks, but at least the first part was over and the rain was easing.  I was 25 minutes down on my target time due to the strong tide but there were still a reassuring number of bikes racked in transition.

The Bike: The cycle route was 120 miles with 5 major climbs, the first of which was 25km long gaining around 1500m.  For the first hour I focussed on high cadence (pedal rate) and getting plenty of fluids and food into me to replace the energy burnt on the swim.  The first climb was a real bottom gear slog, but the scenery of mountains and waterfalls just about compensated.  After 2 hrs I had cracked the first climb and could get some mile under my belt crossing the mountain plateau (keeping my fingers crossed that we wouldn't have any snow to add to the patches lying on the ground).  After some stomach cramps, great views, more rain and a delay to help a young Norweigan rider with a puncture I arrived at the final climb called the Imingefjell - 7km at 8% but with the promise of a 30km descent into the second transition on the other side.  It was another long grind but as I reached the top I knew I would complete the cycle and I could focus on spinning my legs out in prerparation for the marathon.

The Run:  I knew from winning the Malvern Marathon that the run is my strongest discipline, which is probably why I rushed through transition and forgot to vaseline my feet!  The valley was 20 degrees which was a pleasant contrast to the mountain, but the fingers of cramp were never far away so I drank plenty and upped my salt intake.  The first 25km were fairly uneventfull but I was happy to crack them at a steady pace in just over 2 hrs trying to keep plenty in reserve for what was ahead - at 22km Mt Gaustatoppen loomed above and I knew I had the equivalent of one and a half Ben Nevis to climb before I had finished.  At 25km the road kicks up to a 10% climb for the last 14km so I was glad to be joined by my brother Matt for moral support and to keep my mind occupied.  The switchbacks seemed to be endless and the kms took forever to pass but we finally reached the 32.5km mountain cut off where I was inspected by a surgeon.  I made it though in time, and knew that however long it took I could now proceed to the mountain top finish.  The next psychological target was the 37.5km feed station where i could fuel up for the push to the top. The radio mast on the mountain loomed over us and I just wanted to gain the height to finish. As we left the track we hit bare rock, and I knew that a 6km "Mount Doom" style scramble was all that remained.  Finished competitors coming down the hill added their encouragement and apart from sore feet I still felt strong.  As I climbed the last the last few steps the sun was setting and the views incredible.  After 16hours and 12minutes of racing Matt and I crossed the line and became Norseman.  Now we just had to get back down in the dark......

Thank you all for your sponsorship and encouragement.  I know the Adam Cole Foundation will be able to do a lot with the money raised, teaching inner city kids life skills though rugby.  It was certainly worth the effort on my part.

Rich