If you have any questions, please contact firstname.lastname@example.org or call 03330116600 providing the following details: Name Telephone number Leaving from postcode Journey to post code Time of departure Details of enquiry . I also joined a couple of IM Wales Strava clubs and tried to make sure I came in the top 10 for volume there too. My GPS data said I swam 4344m at a pace of 1:37 100/m. This would definitely depend on how comfortable you are on a TT bike though - you need to be confident descending the technical downhill sections whilst on the TT extensions and feel comfortable climbing the short, steep hills, probably out of the saddle (I try and stay in aero position for as many climbs as possible). 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. So if you then ride up the hills conservatively, you'll end up just riding the whole course under powered and a bit slow. 1246 members and 1242 others Features; Sign Up for Free. No faff, no aid stations, no gut problems. It's like a scene from a mountain stage in the TdF. 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. I was very proud and very emotional. I was very close to missing transition cut off, I almost had a wetsuit malfunction and I very nearly forgot to put my pink bag on the hook. 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. Point being, I know this course like the back of my hand. ASCENT / DESCENT Road . I usually feel awesome on the first lap, having to hold myself back. I didn’t eat solid food this year, just the Beta Fuel. 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. The course is 'only' 110.6miles long according to my garmin. Be sure you are confident doing technical descents if you choose a TT rig. TRIATHLETES gearing up for this year’s Ironman UK event will face a new cycling route. Basically, If I wasn’t climbing, I was locked in position. DISTANCE 8379 ft | 8359 ft. I did this (well, tried to) and the reaction from the spectators was worth it. (On the other hand, riding a course such as Lanzarote which has a similar amount of climbing, but with much longer, straight descents, you can still lay the power down descending and so keep power variability low). I was so deep in the hurt zone that I just missed my watch beep and it came back to bite me later on. Mobile; Features; Subscription; ... Ironman Wales Tenby, Wales, United Kingdom Group for people competing or training for Ironman Wales. See more ideas about bike, bike repair stand, bicycle. This self-inflicted pressure was probably why my anxiety increased exponentially on the morning of the race. So if running isn't your strength, it might be worth taking it slightly easier on the bike to save your legs for the run. IM Wales bike course elevation profile (2500m total gain). I was beginning to find my running legs but my head was still in the sea, I don’t remember much of lap two apart from telling Mark that I felt like crap (a statement I would now like to retract and use for the third lap instead) The second lap concluded and in ‘47:31’. Fine margins, but we knew it would be. Ironman Wales 2016 Race Report. Hero Text Instructions. 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 was on autopilot. The Bike course itself gave me nothing to fear. 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]. Welcome to the Grind! Despite this, I had a race I am very proud of, the 7th fastest AG run of the day and a group of family and friends whose support and generosity never ceases to amaze me. 3. I would definitely recommend having an 'easy' gear option though to save your legs when those sharp steep climbs keep coming at you. Basically, If I wasn’t climbing, I was locked in position. I collected my third band and made my way back down into town. It makes deciding whether to stop at a particular feed station during the race easier if you know when the next one will be. It was so long away that although it seemed like an impossibly big goal it was far enough away to be quite abstract. TERRAIN CALORIES CONFIGURE. In light of that, no cycling stone had been left unturned; ceramic bearings, waxed chains, aero gloves, trip strips, aero chainring, ergo pads and high extensions.... you name it, I have investigated it, so why not do it all justice and hold the position? (as it is in the second loop of the course). I was out of the water and onto my bike in under 8 minutes. After a meander around Tenby it was penultimate done. Lanzarote is faster at the front of the race which may reflect the field that it draws. I wanted to compete with the best in my AG and I had done exactly that. I mean, define compete. This is the equivalent of 2 bottles and 2 gels of most other products. However, today my legs felt heavy. Don't worry you won't feel like you got it easy, as it also takes in 2500m of total elevation gain along the way, with short and (very) sharp climbs (some >15%) together with technical descents with some fairly sharp corners making it difficult to carry speed. I walk the aid stations and ONLY the aid stations. I sprinted through town as fast as I could. I climbed out of Tenby for the first time and it was here that I was greeted by a wave of support - everyone who had made the trip West to watch me was gathered here. Run - total elevation on my garmin was 550m. See how everyone is getting on and track progress. Last Week; This Week; This Week's Leaderboard. Heartbreak hill didn’t disappoint, the support was immense and I was welling up. After being deprived of Heartbreak Hill last year I was super excited heading into Saundersfoot. 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. I swam ok, I just can’t sight for toffee. Earn points for your activities. I finished in a time of 10:17:27 passing 4 people in the last 5k. Also, as with any Ironman ride, make sure you know where the feeds stops are located. 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. I was in and out of T2 in little over 3min. I was flying. Radde’s course ratings include the fastest swim, bike and run courses. Edit: I also competed at Ironman Wales 2016 [blog post] where I got a new bike course pb of 4:58:06sec, which was the fastest bike split of the day [strava link]. I was slowly sipping my way through 500ml of Beta Fuel an hour which contains a whopping 320 calories and 80g carbs. Follow my Training & Racing on Strava ... Back to Ironman Training & Ironman Wales Course Recce TriathlonDan. ... Less than 24 hours remain to complete your run/bike/run for IRONMAN VR16! I have used both, and would pick the TT rig every time. Otherwise it may be a very miserable, long, experience... IM Wales Run Course is hilly so dont leave it all out there on the bike... How to Ride the Ironman Wales bike course (possibly...). A shambles of a human, I needed an Ironman miracle…...or a Valium. I have ridden it quite a few times now (both in practice and racing at 2012 and 2014 events) with the fastest being 5hr 22mins 31sec, which was the 5th fastest bike split of the day. In fact, the bike equipment probably deserves a blog post in it’s own right. 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. This was it, I had 10k left to get to the big dance. It was going to be a big year of work. Possibly write them on a mini stickey note and sellotape to your top tube. 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). It can also be windy in Wales so this should influence selection. I’m not a super strong rider but I am pretty small and aero and this is where I hoped to gain some free time. I refused to play cat and mouse and also stubbornly refused to get out of my saddle on the climbs. Track your training, Challenges, and IRONMAN® VR™ races via your wearable device and sync your activity to your IRONMAN VIRTUAL CLUB profile upon completion. IRONMAN UK has introduced an updated bike course, giving athletes an exciting new challenge at the iconic Bolton-based race taking place 12 July 2020.. I turned off all data on my watch, this stopped me panicking if I glanced at it. this terrain is so varied that it will average out. I recced the run from my bag to my bike. I stayed aero when I could, 15mph or less then I sat up, apart from that I was down. Entering it seemed like a good idea at the time. The early pacing decisions were starting to pay off as were the nutritional ones. Login to your existing IRONMAN® account or create your profile to sync your wearable device app with your IRONMAN Virtual Club Dashboard. It’s at Lamphey on the second loop that things usually start to unravel, but today I felt strong. Almost all of my long runs over the summer were on the course and all done to feel not pace. I was running my 6th fastest marathon, my fastest Ironman marathon and racing for a Kona spot, this was supposed to hurt. December’s ‘Tis The Season To Tri’ virtual program from IRONMAN provides great incentives and iconic triathlon courses to ride on ROUVY. 2014 Top 5 bike splits of the day (list sorted by bike … You need to remember that the run course is not flat either. The “Jurassic beast” in Dorset is a much tougher cycle course in my opinion. 2. It’s the fastest section of the course and I really focused on holding my bike position as often as I could. he advice here would probably be stick to your race plan and avoid going too much in to the red (i.e high heart rate). I broke down at the finish line when I found out I had finished 6th in my AG. This is what I told my friend who was attempting his 3rd Ironman after the previous two hadn't gone to plan. My focus for 2016 was time trialling and I hadn't done any t But I found it wasn’t “epically hard climbs” more “constantly rolling”. According to my Garmin, it has ~400m of elevation gain over 4 laps. The new Bolton bike course trends slower than either the Wales or Lanzarote courses. Another thing to agonise over is whether to use a disc or a deep section rim on the rear. The Ratings can be used to compare times from different courses. 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. All the time you spend freewheeling, you are doing exactly no watts. There is no doubt THIS incarnation of wales was much harder than Lanzarote, but Gale force winds are not the norm in wales (though admittadly not rare). The wheels were beginning to wobble, I missed a gel at this point, the eyes were beginning to close and the cramp was setting in. One less stress to think about. The Flatter Bit: Despite my legs feeling pretty good in the early miles out to Angle I was repeatedly getting overtaken. You can expect more spectators on the bike course than any other event and a historic finish line. In terms of gearing, I have previously used a compact 50/34 and standard 53/39, but always with an 11-28 cassette. A tactic of mine is to break the course into smaller segments with a focus for each. 5th should do it, 6th would have a strong chance, 7th onward would be slim. Text Block Subtitle (Centered): IRONMAN 70.3 Sponsored by [Title Sponsor Name Here] If that was the case then my assumptions on the day were correct. Jun 10, 2015 - Things that are needed for the bike. I still had no idea of swim time as I left T1 but there were still lots of bikes in their racks so I thought I had done ok. A false sense of security maybe but it relaxed me. Go too hard on the climb out of Tenby and you won’t pull it back. I’m not sure which one was more stressful but I know which one I'll be doing again soon. Despite the marathon and bike split doing a good job of masking the swim time, I was hopeful that the 12-month investment into a Masters Swim squad would translate to a good Ironman Wales swim come September 15th. The event consists of a 2.4-mile swim, a 112-mile bike ride finishing with a marathon into Bolton town centre. Practice your nutrition and practice it again. I was deep in the well at this point, with pain as the only metric not pace. Ironman Wales is a spectacular race and you should definitely do it. Given the size of the shift and the much slower bike median I thought I’d compare distributions with a couple of other races at the slow end of the Ironman Calendar. The third lap in was a blur. IRONMAN Australia is the latest bike course in the series created for you to train with an immersive augmented ROUVY experience or recon the route for your future race. “For the whole year there had been a steady countdown towards the Ironman logo in my “Fran Training Calendar” for 10th September – Ironman Wales. If riding it isn't possible, then driving the course is a good substitute, although if doing this really try and take in what the course would be like if you were riding it. 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. Catch all of the highlights from this weekend's IRONMAN Wales on IRONMAN now. 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 had no idea of time but that didn’t matter, I felt fresh so it was onwards and upwards. It was a real boost and it refocused my mind to the task at hand, I needed an Ironman run PB to stand any chance of a Kona slot. I don’t feel I have an answer to this question. It wouldn’t be worth it without them. I suppose it depends on how much you want something. Bike - total elevation in my wahoo was circa 2500m. When things got dark I reminded myself of why I was there. The run flat and fast if you run. Pembrokeshire plays host annually to one of the most difficult triathlons in Wales – the Long Course Weekend. 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. This first section from Tenby to Carew was all about position. 112.552 miles. I had a race plan and stuck to it, are those extra watts you push to save you 20 seconds up Narberth worth it? How hard can one push? I knew I couldn’t hang around on this 1k run up to my bike, I needed to claw back some time. It is not a fast course, but it is not unbelievably hard either. I knew I was moving well but I still had another lap to go. I entered this race to decide for myself which was harder Ironman Lanzarote or Ironman Wales. In fact, the bike equipment probably deserves a blog post in it’s own right. It’s almost like the crowd volume doubles for your final push. I also took a video and timed it, I needed it to be second nature. Previously, I have used 65mm deep sections on the front and rear, opting for lightness over the aerodynamics of a disc. Also bare in mind that this is Ironman Wales, in Wales(! The reason being that because of the technical descents, you end up freewheeling more than usual. We knew there would be 4 slots and the likelihood of all slots being taken by thetop 4 would be unlucky. Good brakes are essential, not just for safety but to maximise speed in the technical sections. 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? We round up the hardest Strava segments that the world's tarmacked roads have to offer, including 100km Peruvian ascents, and 100m, 34% American streets. This was relatively stress-free and I've made lists prior to the day. As a weaker swimmer this was my chance - don't F&@K it up Craig! 0 comments. Always Aim High Events The Events Hub, Pen yr Orsedd, Llangefni, North Wales, LL77 7AW +44(0)1248 723 553 email@example.com Opening Hours Mon-Fri: 9:00-17:00 I made up a lot of time on these sections. Descending back into the crowd laden streets of Tenby for the final time felt so good. Run easy up the hills, hard on the downhill and steady on the flats. … So he signed up, as did I, without really thinking about it. It helped on the tricky sections such as Summerhill, the tight bends descending into Narberth and the rough single track lanes off the ridgeway. My first Ironman. So if you are using carbon wheels maybe make sure the brake blocks work well in the wet. Each lap of the run is 6.63 miles (10k-ish) and I set my watch up to lap at this point instead of each mile to ensure I didn’t push a climb. I collected my first band and headed back into Tenby town to complete my first lap of 47:28’, too fast, I thought. 50:37, 3 minutes slower. This copy should match the race card. 2014 Top 5 bike splits of the day (list sorted by bike split time). I talked myself through the last 10K. Course records and beautiful scenery! It worked. So although it carries a higher risk, it may be worth thinking about going slightly harder up the climbs than you would like to, and then using the descents to recover while concentrating on carrying speed. Tri-Suit around my waist to limit the restricted feeling I usually get. Heartbreak hill - the crowds make this climb spectacular. ), where it always rains. The bike a bullet course. Overview Bike Course Closure Map 2020. True to our assumptions and previous trends, the Kona slots in my AG rolled down to 5th but sadly not 6th. Both are managed by Webmasters. Both an ambitious and ambiguous goal I agree. There will be a 'tipping point' speed where it would become detrimental to pick a disc wheel over a lighter non disc option, so you need to be honest with yourself and pick appropriately. In my opinion, this doesn't work so well on the Wales course. The Ratings are based on a 9-hour Ironman (consisting of a 55 minute swim, a 4:50 bike and a 3:10 run plus five minutes for T1 and T2). My watch lapped for the final time in 50:36, with only a sprint down the red carpet to go. In the past there have been huge crowds here, all goading you to light the fuse and go ballistic up the climb. However If there is favourable wind forecast, and your disc is a fancy lightweight one, it may be worthwhile picking a disc over a shallow or deep section wheel. 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). Missing out this year has only added fuel to the fire and I'm sure I’ll sit down with Mark again soon and plan Ironman (insert name here) for 2020. What a nice surprise to see my support crew at the bottom of the hill ready to give me some splits and encouragement. If you have done the training and paced the bike well then you will grow into the run. Game changer. Half marathon done in 1:36. The Hilly Bits: My Strava history tells me I’ve ridden the IM Wales course 37 times in the last 4 years. The conditions were perfect, no chop, no wall of waves and no wind. Kona slots available: 75 Average peak temperature: 24° C Rate this route (0) ROUTE METRICS. Anything that will help me to hold my position and give me speed for nothing is worth investigating in my eyes. The IRONMAN UK 2019 bike course was seen as a new challenge to those athletes who raced it. As the Official Virtual Training Partner of IRONMAN, ROUVY will offer up to 35 IRONMAN® and IRONMAN® 70.3® bike courses on its platform, providing IRONMAN athletes from around the world a virtual riding experience based on existing event courses. Fingers crossed. Missing out by under 5 minutes hurt, especially as I predicted it would come down to the swim time. Again this probably comes down to personal preference and whether you like to spin or grind out big gears. 2019 started off with a wedding and ended with an Ironman. I began at a comfortable pace and grew into the swim, a stark contrast to my usual ‘escaping a school of piranhas’ pace that I often adopt. This is a highlight of the ride for me, and some good news; you do this climb twice! Saturday My wife was racing the triathlon in Saundersfoot so I had the house to myself so I could pack my bags with all kit I needed. Ironman Wales Bike Route Cycle route mapped by Simon Crowther 4 years ago Starts near Tenby, GB SEARCH NEARBY. I trusted my training and my run legs. Join Club. Despite the pain and suffering I wanted that emotion to last forever. I did my best to keep the effort down but that atmosphere does funny things to you, a truly humbling and emotional experience. I arrived back at T2 with a bike time I was very happy with and ready to run. 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