The Triathlon thread - Ironman, 70.3, Olympic, Sprint
Discussion
redrabbit29 said:
Thank you bakerstreet (and others on this thread)!
Swim
The lake is stunning. It was so weird to see the bottom and I even saw a white coloured Ironman swim cap on the bottom of the surface. As you get about 3km in, you then enter the canal. That was cloudy due to it being so narrow and lots of people kicking and swimming in the area.
Bike
I knew the bike course was a bit rolling, and then a couple of bigger hills in the 2nd half of each loop. But the bigger climb really caught me out. It seemed to go on forever and it was one of those that you has a flat bit near the top, which then goes onto another climb as it continues on.
The bike course is stunning though. What was amazing though is that every 2-3 miles you'd come across another small village and they were having big parties, and had loud music, BBQ, etc. It just felt very special.
Kit Used
I used a regular road bike (Giant Defy - 2025). I bought this in July 2025 as my old road bike was about 12 years old and just not good or comfortable.
About 4 months from the race, I fitted some aero bars on. In truth, I don't think they were designed for my bars but they were secure and comfortable. I also fitted some wireless blips which connected to my SRAM gears so I could stay in position.
I thought the TT bars would be a bit of a novelty. But in training, my speed increased as soon as I lowered myself in and my HR lowered by about 5-6 beats. So they're definitely really good and they helped me loads. On longer rides, it was also much more comfortable to drop in to them and take the pressure of my hands/shoulders and back.
Finish Line
It felt busy but I saw after that the person in front was 4 minutes before me, so clearly it wasn't. But there were a lot of supporters there and it felt like I was running into a full stand of people. My GF was there and I saw her various times on the swim/bike/run as she spent all day following me around and using the rental scooters to zip about.
I can imagine the annoyance and frustration of a 12 mile cycle that you describe after a big day out!
I will look at some photos - I don't actually have that many. The official ones which I didn't buy weren't actually that good. I have a few I think from the day after of me posing with the medal.
Glad to hear that the swim was good. I'm all for being able to see the bottom! Swim
The lake is stunning. It was so weird to see the bottom and I even saw a white coloured Ironman swim cap on the bottom of the surface. As you get about 3km in, you then enter the canal. That was cloudy due to it being so narrow and lots of people kicking and swimming in the area.
Bike
I knew the bike course was a bit rolling, and then a couple of bigger hills in the 2nd half of each loop. But the bigger climb really caught me out. It seemed to go on forever and it was one of those that you has a flat bit near the top, which then goes onto another climb as it continues on.
The bike course is stunning though. What was amazing though is that every 2-3 miles you'd come across another small village and they were having big parties, and had loud music, BBQ, etc. It just felt very special.
Kit Used
I used a regular road bike (Giant Defy - 2025). I bought this in July 2025 as my old road bike was about 12 years old and just not good or comfortable.
About 4 months from the race, I fitted some aero bars on. In truth, I don't think they were designed for my bars but they were secure and comfortable. I also fitted some wireless blips which connected to my SRAM gears so I could stay in position.
I thought the TT bars would be a bit of a novelty. But in training, my speed increased as soon as I lowered myself in and my HR lowered by about 5-6 beats. So they're definitely really good and they helped me loads. On longer rides, it was also much more comfortable to drop in to them and take the pressure of my hands/shoulders and back.
Finish Line
It felt busy but I saw after that the person in front was 4 minutes before me, so clearly it wasn't. But there were a lot of supporters there and it felt like I was running into a full stand of people. My GF was there and I saw her various times on the swim/bike/run as she spent all day following me around and using the rental scooters to zip about.
I can imagine the annoyance and frustration of a 12 mile cycle that you describe after a big day out!
I will look at some photos - I don't actually have that many. The official ones which I didn't buy weren't actually that good. I have a few I think from the day after of me posing with the medal.
Proof right there that you don't need the latest road aero bikes to complete these big distance races. I imagine Ironman was pretty far from the thoughts of the designers at Giant when they were coming up with the Defy. I still have my 2010 Ali Framed Defy in the garage. My first ever rad bike and its worth so little, I will probably never part with it.
Following the wet suit malfunction at the 70.3, I treated myself to a new Wetsuit. Ordered no less than four different types. I looked at the 2XU Propel, BlueSeventy Sprint and the Zone 3 Advance Suit. It wasn't the look I was going for, but it was the most comfortable out of the three and not stupid money either. Trying the suits on in the shop was so much easier then numerous deliveries to my house followed by endless trips to the post office to return them...
Whilst I was in their shop in Letchworth, I also took the opportunity to sort out my new shoes. The Shimano shoes (See below) are now 16 years old and as you can see they are in quite a sorry state, but did ge tme through my 70.3 and several other Triathlons before that. The soles are in the process of leaving the body of the shoe, so I now have some Quoc M3 Sport. They fit fine and and actually feel better made than the Sidis which I sent back a few weeks ago.
Fair play to Sigma Sports. The Sidis had been in the box for about 6 months and when I opened them, one of the cleat buts was cross threaded and their original advice was to cut the plate out, but there was no way I was going to razor blade the soles of a pair of carbon soled shoes which cost £200. Sigma Sports just refunded me the money. Happy days!
My gut feel is the Quocs will not last as well as the Shimanos.
Edited by bakerstreet on Tuesday 14th July 17:13
Final big ride and brick done. 156km/5 hours and then 9.5k at 142bpm average.
Generally positive, but because it was cooler my bike heart rate was lower than the last few weeks, but the average power was higher. Net result was 9.5km of running got me to a petrol station where I bought a litre of fruit juice which I drank sitting on a bench in the shade.
Lesson? If I go 15% over target power on the bike, I'll be walking the marathon.
I'm so pleased to be heading into my taper. I'm really done with long solo TT rides.
Generally positive, but because it was cooler my bike heart rate was lower than the last few weeks, but the average power was higher. Net result was 9.5km of running got me to a petrol station where I bought a litre of fruit juice which I drank sitting on a bench in the shade.
Lesson? If I go 15% over target power on the bike, I'll be walking the marathon.
I'm so pleased to be heading into my taper. I'm really done with long solo TT rides.
Smitters said:
Final big ride and brick done. 156km/5 hours and then 9.5k at 142bpm average.
Generally positive, but because it was cooler my bike heart rate was lower than the last few weeks, but the average power was higher. Net result was 9.5km of running got me to a petrol station where I bought a litre of fruit juice which I drank sitting on a bench in the shade.
Lesson? If I go 15% over target power on the bike, I'll be walking the marathon.
I'm so pleased to be heading into my taper. I'm really done with long solo TT rides.
Do you do the solo rids with no in ear entertainment? (Podcasts, radio, playlists). If I am riding solo, I always have playlists or radio on. Will have to drop that for Ironman proper Generally positive, but because it was cooler my bike heart rate was lower than the last few weeks, but the average power was higher. Net result was 9.5km of running got me to a petrol station where I bought a litre of fruit juice which I drank sitting on a bench in the shade.
Lesson? If I go 15% over target power on the bike, I'll be walking the marathon.
I'm so pleased to be heading into my taper. I'm really done with long solo TT rides.
What day are you flying out to Denmark? Are you planning a visit to the Ironman gift shop?
Also, as a side note, fingers crossed on prospective job hunt. Are you job hunting now or is it one of those situations where you don't have to start for a few months.
I've decided I'm going to tough it out for Ironman Leeds in 2027. The costs are just insane for me to go abroad and take the family as well. The climbs in Leeds will in incredibly hard, but its just so much easier in terms of logistics.
Smitters said:
I'm really done with long solo TT rides.
Yes, I can relate to this. I did my Ironman last month and the long rides really got tiring (mentally and just the days leading up to it). A few times I did combine with my club social rides:30 miles on my own, ending up at meeting point with club
50-60 miles with them
30 miles back home
That helped but still, leaving home at 6am and getting home at 4pm on a Saturday, to then do a brick run... I often just wanted to lounge around the house and relax.
How am I so unfit?
I did my first full Ironman last month - around 6 weeks ago on 14th June in Austria. I finished in 14 hours. I felt great at the end, so it wasn't like I was dead on my feet.
I then had a week of enforced rest, then about 10 days on holiday where I drank a lot and just relaxed. I also then changed jobs when I got home.
...
Now I am trying to get back into it. I am struggling to:
Swim: not returned to swimming but intend to this week
Run: 5k
Ride: 40 miles (60-70km). On the social rides, I am at the back struggling up hills and feeling terrible.
I did think maybe I am still fatigued but that seems unlikely considering it's 6 weeks.
It's depressing really. I keep asking myself, how did I go from running and biking decent distances (very slowly) to now just finding basics hard.
I did my first full Ironman last month - around 6 weeks ago on 14th June in Austria. I finished in 14 hours. I felt great at the end, so it wasn't like I was dead on my feet.
I then had a week of enforced rest, then about 10 days on holiday where I drank a lot and just relaxed. I also then changed jobs when I got home.
...
Now I am trying to get back into it. I am struggling to:
Swim: not returned to swimming but intend to this week
Run: 5k
Ride: 40 miles (60-70km). On the social rides, I am at the back struggling up hills and feeling terrible.
I did think maybe I am still fatigued but that seems unlikely considering it's 6 weeks.
It's depressing really. I keep asking myself, how did I go from running and biking decent distances (very slowly) to now just finding basics hard.
Replying completely out of order:
Redrabbit,
I've done quite a few 12 hour plus events and when I've gone hard, it takes me ages to recover. For an ultra run my rule of thumb has been one day per mile, so I could quite reasonably expect to be fatigued two months later.
The other consideration is exactly as you say. You trained for many hours in the saddle. If you're now trying to keep up on a three hour blast, you'll be way outside your current wheelhouse in terms of power.
Just being out and moving is a good thing. I stagnated completely after I did my A race last year and wish I had just got out more. It'll come. Maybe an autumn half marathon, or even try a really short sharp session once a week. 4-6 x 3 mins of flat out 5k pace or 10 mile TT effort to get that side of your system going again?
My long rides were all on a TT bike, so group rides weren't really an option, plus the upside of redundancy was going long on a Tuesday to minimise family impact, but of course, everyone else is at work!
I've been using Shokz headphones, which are excellent and much safer, especially in a TT helmet where visibility and hearing is comprised anyway. However, above 35kph, the wind noise ruins podcasts, so i mainly had music. My route has been a 22km out and back on quiet country lanes, a slight uphill out, and all well sighted, so the boredom factor has been higher. But I didn't get killed by a distracted driver and I saw an adder crossing the road on my final ride too. Pretty special.
I figured the actual IM bike will have plenty to focus on, so boredom seems unlikely. Here's me and my workplace. Rosy cheeks in 35 degree heat! I'm running 700ml electrolytes up front to start, five gels and water in the aero bottle, one water and one electrolytes in the rear 750ml, Turkish delight and salt caps in my front bento and tools, tube etc in the rear bento. I've added a disc cover from ebay which is really easy to ride with, even in wind. If anything, in moderate winds it's more balanced than without as the bike tried to move more.from the rear now, where the weight is, instead of getting the front wheel snatched. I'd appreciate any thoughts on the bike set up.
I fly out on Thursday for a Sunday race. Wednesday would have been better but at £200 a night, needs must. The race is Sunday, so I'll build my bike, then test ride it to registration on Friday morning then have a shakeout run and prep all my kit. I'll rack as early as possible on Saturday and then have a swim on the course before resting up. I will probably have to resist the merch. Maybe a coffee mug!
In terms of jobs, I have been looking a bit, mainly to try and figure out what I do and don't want to do. I'll most likely be completing changing industries and getting something locally and much lower stress. My plan is to start applying properly in September, having tried to enjoy the summer holidays with my kids and wife (teacher). Never getting this chance again. Thankfully they paid my final payroll amount correctly, so I have no need to stress over anything with the ex-workplace.
IM Leeds sounds like the best plan. Just for me, it's £600 entry fee, £450 in flights, £700 in accommodation and then probably another £200 in incidentals and local food. Our plan was to make it our summer holiday and go to Legoland afterwards, but thankfully we never told the kids that, so we're coming straight home and going camping instead.
In terms of performance, if it's not a flat course, I always look at my age group in previous years and base it on that. My perfect Copenhagen would put me bang in the middle of the age group, so if the weather is wild I will disregard times and just focus on comparative performance to judge my race. I think hills probably provide as much and opportunity as a challenge because you can train for them and get good at descending too, plus you get to swap position. I have an alarm to remind me.to stretch every 30 mins!
@eps - I got a roll down place at the Abu Dhabi AG World Champs for duathlon, so I'm technically qualified if road and cross du! However, not only can I not afford to go to, never mind fly two bikes to Abu Dhabi, I don't think it's a very safe location! I was so far back in the qualifying race for road duathlon, they've gone through the bottom of the barrel, the cellar floor and are digging in rock now.
Redrabbit,
I've done quite a few 12 hour plus events and when I've gone hard, it takes me ages to recover. For an ultra run my rule of thumb has been one day per mile, so I could quite reasonably expect to be fatigued two months later.
The other consideration is exactly as you say. You trained for many hours in the saddle. If you're now trying to keep up on a three hour blast, you'll be way outside your current wheelhouse in terms of power.
Just being out and moving is a good thing. I stagnated completely after I did my A race last year and wish I had just got out more. It'll come. Maybe an autumn half marathon, or even try a really short sharp session once a week. 4-6 x 3 mins of flat out 5k pace or 10 mile TT effort to get that side of your system going again?
My long rides were all on a TT bike, so group rides weren't really an option, plus the upside of redundancy was going long on a Tuesday to minimise family impact, but of course, everyone else is at work!
I've been using Shokz headphones, which are excellent and much safer, especially in a TT helmet where visibility and hearing is comprised anyway. However, above 35kph, the wind noise ruins podcasts, so i mainly had music. My route has been a 22km out and back on quiet country lanes, a slight uphill out, and all well sighted, so the boredom factor has been higher. But I didn't get killed by a distracted driver and I saw an adder crossing the road on my final ride too. Pretty special.
I figured the actual IM bike will have plenty to focus on, so boredom seems unlikely. Here's me and my workplace. Rosy cheeks in 35 degree heat! I'm running 700ml electrolytes up front to start, five gels and water in the aero bottle, one water and one electrolytes in the rear 750ml, Turkish delight and salt caps in my front bento and tools, tube etc in the rear bento. I've added a disc cover from ebay which is really easy to ride with, even in wind. If anything, in moderate winds it's more balanced than without as the bike tried to move more.from the rear now, where the weight is, instead of getting the front wheel snatched. I'd appreciate any thoughts on the bike set up.
I fly out on Thursday for a Sunday race. Wednesday would have been better but at £200 a night, needs must. The race is Sunday, so I'll build my bike, then test ride it to registration on Friday morning then have a shakeout run and prep all my kit. I'll rack as early as possible on Saturday and then have a swim on the course before resting up. I will probably have to resist the merch. Maybe a coffee mug!
In terms of jobs, I have been looking a bit, mainly to try and figure out what I do and don't want to do. I'll most likely be completing changing industries and getting something locally and much lower stress. My plan is to start applying properly in September, having tried to enjoy the summer holidays with my kids and wife (teacher). Never getting this chance again. Thankfully they paid my final payroll amount correctly, so I have no need to stress over anything with the ex-workplace.
IM Leeds sounds like the best plan. Just for me, it's £600 entry fee, £450 in flights, £700 in accommodation and then probably another £200 in incidentals and local food. Our plan was to make it our summer holiday and go to Legoland afterwards, but thankfully we never told the kids that, so we're coming straight home and going camping instead.
In terms of performance, if it's not a flat course, I always look at my age group in previous years and base it on that. My perfect Copenhagen would put me bang in the middle of the age group, so if the weather is wild I will disregard times and just focus on comparative performance to judge my race. I think hills probably provide as much and opportunity as a challenge because you can train for them and get good at descending too, plus you get to swap position. I have an alarm to remind me.to stretch every 30 mins!
@eps - I got a roll down place at the Abu Dhabi AG World Champs for duathlon, so I'm technically qualified if road and cross du! However, not only can I not afford to go to, never mind fly two bikes to Abu Dhabi, I don't think it's a very safe location! I was so far back in the qualifying race for road duathlon, they've gone through the bottom of the barrel, the cellar floor and are digging in rock now.
Camoradi said:
Copenhagen was on my radar but I spent too long thinking about it and entries filled up fast. As a result I'm off to Vitoria Gasteiz next week. I think it's gonna be HOT!
Got caught up in my own life here. How was it? A friend did it too and she said the swim was disgustingly hard and everything else was an oven!Any tips you can share?
For those who are interested, 113 events have just released their event registration for their two 70.3s in June and July next year.
I registered in October last year and did pay more, but not huge amounts more.
Won't be a family affair this time round as my plan is to register for Ironman Leeds on the 20th and we will all go to that instead.
I registered in October last year and did pay more, but not huge amounts more.
Won't be a family affair this time round as my plan is to register for Ironman Leeds on the 20th and we will all go to that instead.
Edited by bakerstreet on Sunday 2nd August 10:46
Copenhagen - Great event for a spectator (Far better then Barcelona)
The swim start is (or was) quite a way from the city centre. I think it's a metro ride and a walk. I cant remember now - I went on the beers on the Saturday and was in a pretty bad state on the sunday! :-)
The run course is in the city centre so whilst you're on the bike there should be enough for your family to entertain themselves with. I enjoyed the design museum but I don't know how old your kids are! If you haven't been to Copenhagen before I'd describe it as a nice place to be, without tons going on.
The hire bikes are excellent (including iPad style sat nav) and bikes rule the road - cars are very respectful / give you right of way.
When your alarm goes off for a stretch - also use it as reminder to eat (assuming you're eating solids)
Go easy on the bike - esp the first 45km - leave the ego at home and let people pass you. Race day is about discipline and trusting your training.
the person I went to spectate ran negative splits on an IM marathon - thats pretty rare at age group level and can only be done thru discipline, IMO.
Most importantly - soak up the experience - it IS an experience!
(apologies if thats eggs / sucking - dont know your tri experience)
The swim start is (or was) quite a way from the city centre. I think it's a metro ride and a walk. I cant remember now - I went on the beers on the Saturday and was in a pretty bad state on the sunday! :-)
The run course is in the city centre so whilst you're on the bike there should be enough for your family to entertain themselves with. I enjoyed the design museum but I don't know how old your kids are! If you haven't been to Copenhagen before I'd describe it as a nice place to be, without tons going on.
The hire bikes are excellent (including iPad style sat nav) and bikes rule the road - cars are very respectful / give you right of way.
When your alarm goes off for a stretch - also use it as reminder to eat (assuming you're eating solids)
Go easy on the bike - esp the first 45km - leave the ego at home and let people pass you. Race day is about discipline and trusting your training.
the person I went to spectate ran negative splits on an IM marathon - thats pretty rare at age group level and can only be done thru discipline, IMO.
Most importantly - soak up the experience - it IS an experience!
(apologies if thats eggs / sucking - dont know your tri experience)
Saw Ironman Leeds cancelled the swim. Really pissed off on behalf of the first timers mainly. I can't help but feel they do have some control or responsibility here, it was muted a few weeks ago. Surely they will have been tracking it for 6 months or doing tests with local authority and just keeping an eye on it as they'll need special permits and all sorts
So now there are likely hundreds or maybe even 1000 first timers (I haven't a clue) who are doing a £700 duathlon
Some say "it's just something you need to get over as it's racing" but it's easier said than done. I did my first Ironman in June and the effort and mental energy was immense. If it had been changed in distances or partially cancelled, I'd have been destroyed and disheartened
It was only last night - about 10pm Ironman Leeds announced cut off time extensions. Bearing in mind most would probably be in bed and unaware.
So now there are likely hundreds or maybe even 1000 first timers (I haven't a clue) who are doing a £700 duathlon
Some say "it's just something you need to get over as it's racing" but it's easier said than done. I did my first Ironman in June and the effort and mental energy was immense. If it had been changed in distances or partially cancelled, I'd have been destroyed and disheartened
It was only last night - about 10pm Ironman Leeds announced cut off time extensions. Bearing in mind most would probably be in bed and unaware.
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