My top 10 tips for Ironman Wales

It’s Race Week and as I am 50% responsible for what you are about to endure many are calling to ask about hints and tips for the weekend.  Some of you will be going for a Kona slot and will have your own race day plan, power, nutrition etc.  So a caveat, this is for those simply looking to finish, although a few may help anyone !

So I have put together a little top 10.  There are a lot more, its Wales after all…. And by that I mean there are so many people happy to share advice over the weekend.  Get down here early, soak up the atmosphere and chat.  The locals know a thing or two now, but remember some will conflict and the only advice I can give is choose a plan and stick to it.

Top 10 Race Day Tips 

Be Early – Get to Transition Early and get out early.  Time moves quickly in the morning.  I have no idea if they have a procession of nations this year, personally I would avoid it and get down the beach ahead.  North beach is very tidal and if the tide is in, there is very little room to get in the water pre race. Time moves very quickly in the morning and before you know it the pens are filling and the race is underway.  Don’t put pressure on yourself.

Swim – The swim to the first buoy traditionally is slow, due to the currents. Don’t panic if you feel you are not getting anywhere quick, when you turn and head for buoy no 2 you will feel like Michael Phelps !  When heading for the beach for the Australian exit, look up and you will see a line of houses.  In the middle there is a big gap, that is your sighting line !

Transition – It’s a long way and the crowds are big – DO NOT go for a PB 800m in a wetsuit!! Relax, take it in and focus on what you are going to do at Transition and in what order. There were a few rumours that lots got DQ’d here for leaving their bags on the pegs.  Take it all with you.  They are not shy of a DQ in Wales!

Bike Nutrition – So many people spend thousands on carbon bikes and then head out with 4 bottles full to the brim with energy and water!!! You have a few climbs on the way to the first feed station and its only 25 miles away! Most will make this in 90 minutes. 1 bottle is enough or 1 ½ . No more. It’s the flattest part of the course.  Use the feed station!

Bike – It will be windy! Only once, 2016 was there very little wind and times reflected that across the age groupers. When you head out to Angle from Transition, if you are flying then you know it’s going to be a long day; as when you turn in angle the head wind will be at you all day and vice versa.  Adapt, don’t panic, it’s the same for everyone !

Heartbreak Hill – Ok if you have not ridden the course, or even if you have, do not get taken in!! There will be a big crowd and there will be a tendency to show everyone what an amazing climber you are! BACK OFF! When you reach the top, and it’s only 100m at best, the road flattens out and then climbs again for about another mile !! And you have to do this twice!!! Leave the matches burning, enjoy the crowds, save the energy.

T2 – As you approach the T2 from about 2 miles out you have a good run into Tenby.  Use this time to spin your legs, ideally at 90 cadence, drink and eat here ready for the run.  Get it in the system.  Use the time to focus on what you need to do in T2 after you rack your bike.   Many leave transition with their cycling shorts still on, some even helmets!!!

T2 – Take your time to make sure your kit is comfortable and you have everything you need.  You are about to run a marathon!! This is an endurance event in itself!! Do not leave T2 with bottles etc. and pass to the crowd.  Again, another DQ!

Finish Line – This is your moment! As you turn left and head for the red carpet.  Pull that number straight, get your kit in order, raise your head, smile and look for your loved ones! As you cross that line, give the camera man your best side – This pic is very well earnt!!

Recovery tent – In the recovery tent there is always that unified bond that you only experience here. Everyone has a mutual respect, you have completed Ironman Wales. Use this time to eat, drink and recover. DON’T rush out.  You don’t want your loved ones to see you in a mess and it is a time to reflect on the journey.  Well done!

Remember if you are travelling with Family, this is huge for them too.  There are many places to watch the race.  But for the run and if you are with family, Tenby Rugby Club is ideal.  It’s one of the only places in town that the run course runs along the front and back and once you pass for the last time it’s only a short stroll to the finish line!!  I think they are even doing discounted beer on Monday for finishers too!!