Doing the Deca

Martin Curran - DecaUK 10x1 Finisher 2017

What is the Deca?

The Deca is a bunch of numbers that need to be broken down into sizeable chunks because together they are eye watering with a hint of impossible!

The Numbers:

• 10 x 1 Iron distance race

• 24 hrs to complete each race

• 2.4m Swim, 112m Cycle, 26.2m Run per race

• 8 Swim laps, 39 Bike laps, 12 Run laps

• 8000+ calories burned per day

Added all together:

240 hours to complete; Swim - 24 miles (80laps), Cycle - 1120 miles (390laps), Run - 262 mile (120laps)

80000 calorie deficit to manage!

I tried not to think about the totals, just about the laps and broke them down into little goals in my head, the swim I counted in twos, the bike was broken into fives and the run broken into threes this made it all seem ok…

Training:

Training for a Deca is no different to training for a single Ironman, set out your plan, with goals and stick to it! Consistency is key!

I started my training mid January because this would give me just under 10 months to get ready, also I couldn't start any earlier as I'd fell over before Christmas and badly sprained my ankle. This may or may not have been drink related! So I started to execute my plan of 3 swims, 4 bikes, 3 runs and a couple of strength and conditioning sessions per week. Swim training was on a Monday, Wednesday and Friday making the most of the awesome Lanark Triathlon Club session and members for support and to push me harder each session. Bike training was predominantly carried out on my Wahoo Kickr using the Trainer Road program, with the Saturday session being a big smash up with the guys at LTC pushing me harder and making me stronger both physically and mentally.

Run training due to my ankle injury was slowest to get started with the first month being carried out using the Elliptical Cross Training machine at the gym then slowly transferring onto the treadmill from mid February until I was healed enough for road running. A big thanks to Alan Cardwell for all the advice and direction that really helped my running leading to a sub 4hr marathon in Stirling, the best I'd run since 2012! My strength and conditioning was kept simple concentrating on leg power and core, with deadlifting and squatting at my local top quality gym, SGF in Wishaw.

The Race:

The logistics of doing a 10 day race takes a fair amount of planning and organising and luckily I managed to book everything for the correct dates and have all my equipment ready in time so all that side went very well with no issues I remember, my Brother Derek volunteered to crew for me for the duration of the event which turned out to be one of the main reasons I actually finished the race, he was on point the whole time with no complaints and true dedication to my efforts! With the race starting on the Wednesday we picked up our Motorhome on the Monday drove back to mine and filled it with all of the stuff I'd accumulated over years of doing triathlon and specific stuff I'd bought for the event. I was pretty sure I hadn't forgotten anything as there wasn't anything left in the house, once we had said our goodbyes and left I started to relax a little for the first time in days, we arrived at Dorney Lake near Windsor at around 10pm dropped the bikes off then checked into the campsite. Tuesday morning up fairly early we headed back to Dorney Lake picked a nice spot next to the bike route and set up our event shelter from where Derek would fill me with food and water. Later that day received our race brief and goody bags, tried to chill out then back for our final full night sleep.

Race day 1:

Again up sharp and got ourselves to Transition for a little after 6, done the usual stuff, ate food, checked bike, went to the toilet 800 times, got dressed and lined up on the start line. This was probably one of the busiest days at the line with the guys doing the Quinn also started their race. 3-2-1 and we're away the race has started number 1 of 30 things I had to complete before I could finally finish the race, at this point I'd no idea how I would perform! First couple of laps in water temp about 14 but felt colder due to how crystal clear it was, I felt a small niggle in my rib area but just ignored this carried on and finished the swim, I felt my pace was pretty slow and was really bad at swimming in a straight line as I'd covered 4200 meters, but number 1 was done! Then the usual ultra T1, so a little sit down something to eat and changed into my bike stuff and set of on the road bike, the bike route was flat about 3 miles long with a dead U turn at either end. This may sound easy but it only meant there was no freewheeling so constant pressure on the legs/knees with a stop and acceleration twice a lap. I finished the bike with no real problems and onto the run. The run route was a mostly flat and perfectly straight 2.2 mile out and back smooth tarmac road with a view of Windsor Castle, Nice. Run done, Day 1 done, 3 things of 30 done!

 Race Day 2:

Kept similar timings, one less starter, one of the Deca guys DNF day one. Into the Swim still with the same rib niggle but ignored and continued. Same issues with swimming, still can't swim in a straight line! Tough conditions due to the weather with strong winds blowing across the lake giving me ice cream head but it's manageable and I finish the swim without any other issue. Onto the bike and head out on the first lap absolutely flying, this is great then I turn round and suddenly realise oh this is rubbish strong head wind, luckily I'm conditioned for this with all the cycling in Scotland! My knees start to hurt and I change onto my TT, what a difference, never thought this would be my most comfortable bike! No further issues on the bike, changed, onto the run, not bad!

Run done, day two done, 6 things of 30 done!

Race Day 3:

Swim start not sure who made it, couple of new faces though from the triple and double guys starting. 3-2-1 Swim start, rib niggle has disappeared and better weather so the Swim is ok, this may have been my shortest swim! Only 50meters too far! Onto the bike, road bike first but getting sore knees so on to the TT within the first few laps and all is ok still sore but manageable. The new guys are flying round(too fast maybe) and not talking to any of us on day 3 not sure why? Anyway, funny thing overtook one of the new guys later on in the bike then all of a sudden he's out the saddle a sprinting by me again lol, match burned! Bike finished and onto the run, started out as normal going ok but start to get right ankle niggle which ends my running aspirations and reduces me to walking. Run done, day 3 done, 9 of 30 things done!

Race Day 4:

Pretty sore today, sore ankle, swim start. 3-2-1 go swim is ok but my ankle is playing on my mind and I'm having thoughts that 4 is enough, Quad has a nice ring to it, this is my last day. Finish the swim and onto the bike, straight onto the TT just pretty sore all over but manageable, just get on with it! Found out on the bike that one of the double guys got pulled from the water, too cold for him on his day 2. Then I notice the triple guy who sprinted passed me the day before, he's like a burst ball now and talking to people. Maybe he went to fast...... Finish the bike and get the medic to check me out he sorts out a few toes and confirms tendinitis on the right ankle. So onto the run, no running for me slow walking ankle pretty painful! But I discover it just as painful to walk fast as it is slow, so suck it up get on! Run done 0430, day 4 done, 12 of 30 things done!

Race Day 5:

Two hours sleep, pretty sore today, emotional morning in the marquee getting my wet suit on! Floods of tears, not sure why but the double guy who got pulled from the water the day before is in my face, not helping! One of the crew hand me some tissue and I sort myself out! 3-2-1 Swim start, 5 is definitely enough, completing the Quinn is amazing it'll be a great achievement! Onto the TT bike no sign of the triple guy, he didn't start today! I don't remember too much from this bike so it must've been ok! Onto the run usual soreness but manage to get finished by 4am with a negative split lol. Day5 done, 15 of 30 things done!

Race Day 6:

2.5hours sleep up and at them! I can do this! It's my Deca and I'm keeping it! Let's get this done! 3-2-1 Swim start, good swim enjoyed it, today's the day for a shower not had one for a few days! Can't get in one of the Deca guys has been pulled from the water because of the cold! Oh well maybe tomorrow straight onto the bike, nothing sticks out so it must've been brilliant! Onto the run most of it goes ok but by the end my feet are on fire and ankle is sore! Run done, day 6 done around 4 am!

Race Day 7:

Derek I'm done! Enough! My feet are huge my ankle is huge my knees are swollen! But I go to the marquee to tell them I'm done! Sitting talking with Jim and Claire (crew) I'm persuaded to get my wet suit on. 3-2-1 Swim start apparently my stroke has the look of someone who doesn't want to swim anymore! Imagine that! I finish the swim and get on the bike and cut the top of my socks of my right ankle, undo my shoes and get on with bike! I realise on the bike there is no way I can do the run with the trainers I have so Derek is dispatched to get some giant trainers for my giant feet! I actually have a good bike and onto the run, my spirits are high and I know I can finish the Deca! Last section of the run and my IT band tightened up massively and I attack it with the roller! Run done! 21 things done!

Race Day 8:

Happy today get dressed and eat loads of toast and jam and wash it down with coffee. 3-2-1 Swim start, this is my Deca and I'm not finished with it yet! Good swim and onto the bike. On the Deca every minute is a prisoner and any time off the bike adds time onto the end of my day and gives me less sleep! But I decide to get a massage witch helps with the bike and loosens other stuff off, but this means I'm later off the bike. So bike done and onto the run, my IT band tightens up almost straight away, this is gonna be a long night. After lap five I have to give in and have a 10 min power nap. When I wake up and start moving again my IT band pain has gone! Can't believe it, let's get this done! Run done, 24 things done!!!