This was it, I had 10k left to get to the big dance. If you have done the training and paced the bike well then you will grow into the run. 1,622 views. The reason being that because of the technical descents, you end up freewheeling more than usual. this terrain is so varied that it will average out. I sat down with coach, Mark (Whittle), back in September 2018 to discuss goals and I asked him if he thought I could ‘compete’ for a Kona slot at Ironman Wales in 2019? I made up a lot of time on these sections. The conventional wisdom of the ironman triathlete is to ride smoothly, keeping the variability index as low as possible, to minimise fatigue on the legs. This unique event lasts three days in mid-July, accomodating some of the best triathlon talen in the UK and the world, including a number of IRONMAN UK athletes, serving as the perfect preperation and build up to the IRONMAN Wales event in September. This was relatively stress-free and I've made lists prior to the day. Join Club. I was in and out of T2 in little over 3min. 0 comments. Catch all of the highlights from this weekend's IRONMAN Wales on IRONMAN now. Tri-Suit around my waist to limit the restricted feeling I usually get. I mean, don’t get me wrong, it was getting harder but nothing like the sudden wall of doom I am accustomed to. I remember seeing people I recognised but I was in a bad place, often only managing a small hand gesture in exchange for some support. I collected my first band and headed back into Tenby town to complete my first lap of 47:28’, too fast, I thought. Follow my Training & Racing on Strava ... Back to Ironman Training & Ironman Wales Course Recce TriathlonDan. Missing out by under 5 minutes hurt, especially as I predicted it would come down to the swim time. My hamstrings and calves were cramping with every step and my energy was rapidly depleting, I needed a Mario Mushroom (or my forgotten gel) I was in a world of pain and looked like Casper the Ghost, I just didn’t want to run anymore. I mean, define compete. What a nice surprise to see my support crew at the bottom of the hill ready to give me some splits and encouragement. Knowing the difficulty and technicality of the course I set my power target slightly lower than I would normally but I needed to run well if I was going to have any chance of competing so I taped my power targets to my top tube to keep me focused throughout the early parts of the race. (as it is in the second loop of the course). Firstly, thank you to all on r/triathlon. It wouldn’t be worth it without them. The Hilly Bits: My Strava history tells me I’ve ridden the IM Wales course 37 times in the last 4 years. Despite the pain and suffering I wanted that emotion to last forever. Previously, I have used 65mm deep sections on the front and rear, opting for lightness over the aerodynamics of a disc. Welcome to the Grind! Point being, I know this course like the back of my hand. I was all sorted by 11am leaving the rest of the day to eat, check into our B&B and drive some of the bike course. My focus for 2016 was time trialling and I hadn't done any t The event consists of a 2.4-mile swim, a 112-mile bike ride finishing with a marathon into Bolton town centre. DISTANCE 8379 ft | 8359 ft. It can also be windy in Wales so this should influence selection. “For the whole year there had been a steady countdown towards the Ironman logo in my “Fran Training Calendar” for 10th September – Ironman Wales. The Ratings can be used to compare times from different courses. IRONMAN Wales, which takes place amidst the castles and landscapes of Pembrokeshire on the South Wales coast, has been cancelled.In alignment with Pembrokeshire County Council in relation to the COVID-19 pandemic, the IRONMAN Wales organising team confirmed that the event, originally scheduled for September 6, cannot take place in 2020 and will return on September 12, 2021. I placed myself in the 1:00/1:05 swim pen with the hope that I could somehow catch a draft and squeeze out a few underserved minutes. James (Grandfield) informed me that I was 10th in my AG but was running ‘significantly faster than all but 2 of them’. It was going to be a big year of work. TRIATHLETES gearing up for this year’s Ironman UK event will face a new cycling route. Last Week's Leaders. Edit: I also competed at Ironman Wales 2016 where I got a new bike course pb of 4:58:06sec, which was the fastest bike split of the day [strava link]. I don’t feel I have an answer to this question. Lanzarote is faster at the front of the race which may reflect the field that it draws. All the time you spend freewheeling, you are doing exactly no watts. I talked myself through the last 10K. I refused to play cat and mouse and also stubbornly refused to get out of my saddle on the climbs. How hard can one push? Run - total elevation on my garmin was 550m. Also bare in mind that this is Ironman Wales, in Wales(! I exited the water knowing that I swam off course more often than I was on it, but I felt like I swam well (technically, at least). Fine margins, but we knew it would be. My GPS data said I swam 4344m at a pace of 1:37 100/m. I’m convinced it’s more than that but maybe it’s just so hilly that it feels more than that. The final lap hurts for everyone, not just me (but at that moment in time, in my head, I was the only one suffering in the world). This is a highlight of the ride for me, and some good news; you do this climb twice! The IRONMAN UK 2019 bike course was seen as a new challenge to those athletes who raced it. Run easy up the hills, hard on the downhill and steady on the flats. I trusted my training and my run legs. True to our assumptions and previous trends, the Kona slots in my AG rolled down to 5th but sadly not 6th. Heartbreak hill - the crowds make this climb spectacular. 112.552 miles. See how everyone is getting on and track progress. ), where it always rains. For example, an 8:37 in Barcelona (course rating of 23 minutes) is a similar performance to a 9:28 in Wales (course rating of -28 minutes). I entered this race to decide for myself which was harder Ironman Lanzarote or Ironman Wales. Both are managed by Webmasters. Login to your existing IRONMAN® account or create your profile to sync your wearable device app with your IRONMAN Virtual Club Dashboard. Earn points for your activities. It’s been an epic year all round largely due to the support from Loz who postponed a 2019 honeymoon in the hope of one in Hawaii in 2020, sadly she will have to settle for fish and chips in Porthcawl now. Ironman Wales 2016 is just around the corner, so I thought I would share some thoughts (I'll refrain from calling them 'tips' in case it turns out to be terrible advice...) about how to nail/smash/rip up/destroy/just ride the bike course. I was flying. I swam ok, I just can’t sight for toffee. I told Loz on numerous occasions in the weeks leading into the race that if I swim 65min then I think I will qualify for Kona but if I swim 70min then it would be game over. Radde’s course ratings include the fastest swim, bike and run courses. 2. Coming off the back of an unexpected 6th place at Long Course Weekend Wales, I began the summer training block on a bit of a high. I sprinted through town as fast as I could. Heartbreak hill didn’t disappoint, the support was immense and I was welling up. The emotion you experience here is like no other I have experienced in sport, even Maggie Thatcher would have cracked a smile on this climb. Track your training, Challenges, and IRONMAN® VR™ races via your wearable device and sync your activity to your IRONMAN VIRTUAL CLUB profile upon completion. #IMWales #AnythingIsPossible. ... Less than 24 hours remain to complete your run/bike/run for IRONMAN VR16! IRONMAN Frankfurt, Germany – 9 July 2017 – *SOLD OUT* Frankfurt hosts the Ironman European Championships and as such is a popular event, luring the very best triathletes from across Europe. Wales ( my hand Carew was all about position spectators was worth it from Tenby to Carew all. These sections know which one I 'll be doing again soon sprint down red... Again soon pace of 1:37 100/m climbing, I have an answer to this question laden streets of Tenby the... 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