Durban 70.3: The PB race! The other PB!

Ironman 70.3 Durban South Africa 2025

June 1st, 2025

Durban, South Africa

Ironman 70.3

Durban 70.3: The "Relaxed Chaos" Edition!

After the full Ironman Africa epic (and let's be honest, the resulting brain "fraud"), I desperately needed a bit of a reset. Getting back into the swing of training felt like trying to coax a reluctant cat into a bath – slow, a little painful, and with questionable results. But, eventually, I found my rhythm for Durban 70.3.

The build-up was cruising along relatively well... until the final two weeks, when my darling daughter decided to share the gift of gastro. Thanks, kiddo! Just what an athlete needs pre-race. And then, because I apparently enjoy making things unnecessarily difficult, on the Monday of race week, I managed to mistime a step and introduced my shin to a sharp corner. The good news? The instant blood pattern looked a little like the Ironman logo tattoo I want to get. The not-so-good news? It bled for two days straight and jarred my knee and all its surrounding ligaments. Just trying to add a little extra spice to race day, you know?

This year, however, we threw a delightful curveball into the pre-race routine. Instead of the usual, we shacked up with our incredible friends, the Venters. While it totally tossed my meticulous routine out the window, it turned out to be the best thing. Not only was I surprisingly chilled and relaxed for the race, but so was my entire support crew – Candice and the kids. We even got to celebrate a special birthday lunch with my mom on the Saturday before the race, which just cemented that incredible sense of calm. I genuinely can't recall ever feeling so zen pre-race, and I had a sneaking suspicion this newfound calmness was about to pay off.

Pre-Race Prep & Parkrun Dodging

With the race weekend zipping by at warp speed, I squeezed in a quick swim and run on Saturday morning. Stepping into the ocean felt like I was back in the gym pool – it was so warm and flat, instantly making tomorrow's race feel genuinely exciting. The run was just as chilled, though I had to expertly dodge approximately 5,000 Parkrun participants. While weaving through the crowd, I could already feel a little niggle in the knee and a sensitive stomach brewing, but the buscopan had been working.

So no more moaning, all that was left was the familiar ritual: packing the bags, racking the bike, getting the nutrition strategy locked down, and heading to bed. It was time to get ready for what I knew was going to be an epic day.

Race Day Dawns: A Cracker!

The morning of the race arrived with that special pre-dawn quiet - 4am quiet, getting up at 4 to get ready for the race was the norm but we had to travel and I wasn’t sure about that, normally I have time to chill and get ready and even go to the loo, not this morning – we had to mission. On the drive down it was already into a cracker of a day as we made our way to transition. There was hardly a whisper of wind then, the sea was utterly smooth, and the air was already warm. We knew it might hit 25°C or 26°C by the afternoon, turning the run into a real sizzler, but for now, conditions were looking glorious.

Breakfast consisted of of my Complete Repair shake, 45 to 30 minutes before I would be taking my complete repair and vortex magic mix along with my breath easy and S3’s. It all went to plan.

My transition spot was pure gold (AWA GOLD) – positioned right near the exit! All I needed to do was change, grab my bike, and make a dash for the mount line. No time for second guesses, just go, go, go! The atmosphere was electric with over 2000 athletes, half of whom were first-timers – a thrilling mix of excitement and nervous energy.

I knew I needed to jostle my way to the front of the swim pen for a relatively traffic-free aquatic adventure. My incredible support crew rallied, collected our extras, and before I knew it, I was standing amidst 2000 determined souls, ready to smash it!

The Swim: Warm Waters & Wobbly Legs

After what felt like an eternity on the beach, soaking up that fantastic vibe, we were finally under starter's orders. My pre-race zen was still holding strong, and then, just like that, it was go time!

Before this race, I'd decided it was time to actually race the swim. Usually, I'm all about conserving energy for the bike and run, but today, I wanted to push it. The water itself was an absolute dream – warm, like a Virgin Active pool warm. That was a welcome surprise! The only real challenge was navigating the little waves as we entered, which felt more like a gentle suggestion to swim than an actual obstacle.

I quickly found my rhythm, focusing purely on the next red buoy, then the next, and the next, until suddenly, I was lining up for the beach exit. As I stumbled out of the water, I glanced at my watch: 30 minutes! EPIC!

Then, reality hit... in the form of both my legs cramping simultaneously. Seriously, it looked like a full-body charley horse caught on camera. Highly embarrassing, especially with a cameraman right there, but hey – it was a personal best in the swim! All that pushing clearly paid off, even if my legs decided to protest the sudden burst of enthusiasm.

Swim time: 30min 19sec (PB!)

Transition 1: Wetsuit Wrestle & Dash for the Bike

With my transition bag practically at the front door, I was buzzing to see how quickly I could make this a slick operation. What felt like an eternity ensued as I wrestled my wetsuit off – it clung to me like a second skin determined not to let go! But eventually, freedom! It was a quick chug of water, and then a dash down what the kilometer-long transition carpet to fetch my bike. Get the bike, get across the mount line, and get on with it! Transition 1 time: 3min 31sec

The Bike Leg: Making Amends with Ceepo & Battling the Cramp Gremlins

Having learned my lessons (and perhaps a few new swear words) from the full Ironman back in March, it was time for Ceepo and I to make amends and finally put out a solid performance on the bike. This wasn't just a ride; it was a reconciliation tour for me and my trusty steed. I know this Durban course intimately, having virtually "ridden" it countless times on Fulgaz in the lead-up. I was ready! My strategy was simple: a consistent, solid effort. Of the three disciplines, the bike is still the one where I feel I have the most room to grow – it's my personal mountain to conquer.

The first lap was awesome. Thanks to my strong swim, there weren't too many other athletes out on the course yet, and those who were, were proper cyclists. My goal was to pace off these stronger riders – though, let's be honest, pacing off athletes who vanish in a blink isn't really a plan, is it? It's like trying to hitch a ride on a shooting star. I found my rhythm with the guys and girls who were strong but perhaps struggled a bit on the hills, using them as my markers on the flats and descents. Good thing I'm enjoying the hills these days; they're becoming my playground of pain and progress! I felt great, and my fueling plan was going like clockwork, sipping my magic mix of VO2 Vortex and Complete Repair every 10km. Thank you Paul Wheeler and Nutr8Deli, we are fine tuning this awesomely! The first lap came and went without a hitch.

Then, midway through the second lap, the cramp gremlins attacked. Right then and there, I knew the rest of this ride was going to be a struggle. It felt like my legs had suddenly decided to throw an impromptu knot-tying competition. I managed the cramps as best I could, desperately trying to maintain my pace. Unfortunately, this put a rather abrupt end to my precise nutrition and fueling, turning it into a "get water in, any water" strategy. My carefully constructed hydration plan had turned into a sprint for survival.

Needless to say, I kept grinding, pushing through the discomfort, and miraculously, managed to snag a new PB on the bike! In my head, I knew a five-hour overall finish was still doable. It was just going to require putting my head down, grinding out the run, and managing those pesky cramps. The finish line was now a distant, shimmering mirage, and I was determined to reach it. Bike time: 2hr 42min (PB!)

Transition 2: My Speedy Symphony

Alright, after that cramp-filled reconciliation tour with Ceepo, it was time for my absolute favorite part: Transition 2! Durban's T2 is, in my humble opinion, the king of quick changes. It just goes by so fast. One minute you're dismounting, the next you're running out, feeling like a finely tuned machine – or at least, a highly motivated human pretzel.

I was in and out in no time, a blur of motion. It really is a case of shake it all about in there! No lingering, no second-guessing, just pure, unadulterated efficiency. My legs might have been screaming from the bike, but my transition game was strong.

Transition 2 time: 2min 36sec

The Run Leg: A Sledgehammer Symphony & Gastro Gambit

Coming out of Transition 2 is always a burst of pure joy. Knowing my family is right there as I exit, their cheers are like a turbo boost that makes me want to fly.

My eternal goal is to start off slower and build into my pace – a mythical beast I've yet to capture in any race. This Durban storm was no exception.

Within the first kilometer, my heart decided to host a private drum solo, rocketing to an incredible 206 beats per minute. Yes, you read that correctly – 206 bpm! I was averaging a blistering 4:12 per/km for the first 2 kilometers, slowing to 4:18 at 5 kilometers. Despite the internal rhythm section going wild, I felt good. The cramp gremlins were still doing their thing, but they felt manageable. With 15K to go, if I could just maintain this or slightly slower, I thought I was golden.

Then, BAM! It felt like someone took a sledgehammer and hit me right in the stomach. My internal engine sputtered and died. The rest of the 15 kilometers of this race became a desperate, painful shuffle-dance of stop, walk, jog, walk, run, squeeze. I swore I'd never willingly repeat this particular rhythm if I didn't have to. Every time I saw my family, shouting their encouragement, I knew I just had to keep that broken record playing: walking, jogging, running, walking, jogging, squeezing.

The gastro bug, my unwelcome pre-race guest, had decided to make a dramatic appearance, and it was not fun. But I finished. Not in the time I wanted, and ironically, despite two personal bests (swim and bike!), this was my slowest Durban Ironman 70.3 to date. A bittersweet symphony, indeed, but I made it to the finish line!

Run time: 1hr 55min

Overall time: 5hr 14min 02sec

Post-Race Reflection: The Elusive PB & Future Roosting

Naturally, the immediate aftermath of crossing that finish line was a cocktail of disappointment. All those big hopes, the grueling build-up, the elusive five-hour target – it didn't happen. But here's the thing: it's okay. I finished! And when I stepped back, it wasn't a "bad" time at all. Heck, I snagged a PB in the swim and a PB on the bike in conditions I couldn't control. That overall personal best still eludes me, like a particularly mischievous squirrel with my car keys.

So, while this wasn't an overall PB race, I did achieve a different kind of PB during my run – a "Personal Best in Gutsy Grinding." This is what I truly love about this sport: there's always space to improve, always another frontier to explore. I need to remind myself I'm not a spring chicken anymore, in fact, this is my last year in the 45-49 age group. Which means next year? I'll be the freshest, bounciest spring chicken in my new age group! I'm also not a full-time athlete, although I'm pretty sure my wife and friends often think I am.

For now, I get to bank another race with way more positives than negatives. Time to dust myself off and start preparing for the big one: the Ironman 70.3 World Champs in Marbella, Spain, this November! The grind continues, and the dreams are still very much alive.

And to top off a great weekend I got to hangout and listen to Prime Circle this year, not just meet them in the foyer like last year!

A Heartfelt Thanks: My Unwavering Support Crew

As always, my deepest gratitude goes to my incredible wife and children. They are the true Ironman champions in my life. They patiently allow me to chase these wild dreams, share in all the ups and downs, and constantly sacrifice their time to come out and be my number one fans. Even when the race isn't going to plan, their cheers are the fuel that keeps me pushing. Thank you for being the anchors in my adventure!

And then a SPECIAL SHOUT OUT to my good friend, Michael Franks - Dankie Maneer, if it wasn't for you, I wouldn't be doing this, we will get those PB's you and I, Thanks again Franksy!

Cheers, Coach Mike! And Onwards with Empower 5!

I also want to take this opportunity to give a massive thank you to Mike King, my coach, who has patiently helped me reach this stage. His coaching strategies, meticulous plans, and the sheer amount of time he's invested in getting me here will not be forgotten. As we move on our separate paths, I know we've both learnt a lot from each other, and that will undoubtedly set us both up for more success in our futures. Cheers, Mike – we got Rwanda!

As I soldier on as an ambassador for the Empower 5 Challenge, I keep learning how to do it better, much like my Ironman journey. I know there's still a critical need to educate people about the real value the Empower 5 Challenge brings to teachers across our country. To date, we have over 1000 teachers using our platform, but for me, as an ambassador, that's just a drop in the ocean. I've set myself an ambitious target: doubling that number before I head to the World Champs in November!

A tough goal, I know, but those who know me understand I'm driven by a deep passion for empowering people, especially our teachers. These incredible individuals are molding our children – the very future of this country. If I can do my small part, with your help, to make a difference to our nation and the future our children will inherit, I'm going to persist, insist, and succeed at this goal.

So, once again, I'm reaching out. If you're an individual or a company already donating to schools and making a difference, or if you simply want to make an impact, please come on board! You can donate, sponsor us, use your social spend, or even use your FNB eBucks to help. Please help me get another 1000 teachers on board! Let's elevate our education system and strengthen our country, together.

Find out more at: https://www.bit.ly/2empower5