I have finished Ironman Wales 4 times. My first was as a fresh-faced youth 2 weeks post my 18th birthday in 2016, and my last was racing in the pro field there in 2022, coming in in 7th place overall that day. Suffice to say I have learnt a thing or two on how to go fast around this course, and I have outlined my key Ironman Wales specific advice below.
The Swim
1. Get as much open water swimming in as you can (preferably in the sea)
The sea in Tenby is unpredictable. It can be smooth and flat on race day, or it can be more temperamental. This makes it important to come prepared and to be very comfortable swimming in open water, as otherwise, should the conditions be less favourable, you run the risk of being caught out. Practicing in open water also gives you the opportunity to practice your sighting which is also vital, no point swimming fast if you're adding on an extra 500 meters!
2. Swim the course before race day.
A few reasons for this: first one being that it will help you to pinpoint your sighting marks which could help avoid a lot of extra swimming come race day. Another reason is that as previously mentioned, the sea in Tenby can be quite rough, and therefore it would be a good idea to test the waters (pardon the pun) in Tenby itself before the big day. This will get you used to the water temperature, the abundance of jellyfish and the swell/chop that can be present on race day.
3. Pace it right.
This will be a recurring theme throughout the blog, with good reason. Don't put yourself in a swim wave with people who will swim far faster than you, you run the risk of being swum over which is a uniquely unpleasant experience. Your time only starts when you cross the timing mat just before you enter the swim anyway, so no need to be right at the front unless you are a very good swimmer. That being said, it can be a good idea to place yourself in a wave with a predicted swim time that is 5 minutes faster than what you think you will do, as lots of people tend to overestimate how fast they will go and you'll probably find the swimmers around you will be going at about your speed. This will give you a better opportunity to find feet to sit behind, which will help you swim faster for less effort.
T1
1. Don't hit the ramp too hard.
Ironman Wales has a unique first transition which involves a 1km run which includes a steep ramp upon which you will have to find your pink transition bag which will contain your shoes for the run to transition. It is very easy to hammer it up this ramp and to do the rest of the run very quickly as the support there is amazing and you will get a big adrenaline rush as a result. Try to control yourself and keep it steady, you've got a hell of a long way to go so don't burn loads of matches before even starting the bike leg.
2. Don't forget your pink transition bag
If you do leave it on the ramp, you will get a DQ for littering. Just don't forget it. Also don't pass it to a family member or friend during the run to transition as this will also count as littering and will also get you disqualified.
The Bike
1. Recce the course.
And do so as many times as you can. Everyone always talks about the climbs at Ironman Wales, with good reason, it is a good idea to go into the race knowing that it will be hilly as it will help with your pacing strategy and also perhaps your motivation. But what I'm more interested in discussing are the descents. I believe that most athletes lose minutes on the IMW bike course due to not knowing the roads as well as they should. Some descents are dangerous and need to be treated with caution (eg: into Coppet Hall off Wiseman's Bridge) but on others you can afford to stay off the brakes which will save you time (eg: descent off Creselly). The reason the tip is to 'recce the course' rather than 'hammer the descents' is because as previously mentioned there are some dangerous descents which you need to know not to fly down, as doing so will risk crashing and prematurely ending your race. If you can, cycle the course as many times as possible, but if that isn't an option, get in a car and drive the course instead as this will give you a good feel and is better than nothing. Bottom line is: if you get to know the bike course well, not only will you be safer, but you will also be quicker.
2. Pace yourself
Especially on the hills. It is easy to get over-excited at the start of the bike and push too hard, and this is an especially prominent problem at IMW due to the undulating nature of the course, as it is very easy to go too hard on the first few hills and end up blowing by the time you start your second loop. On the first few rises, drop the gears and keep your power relatively even, don't worry about all the people who will come flying past you, you'll probably be seeing most of them again 3-4 hours later, and you'll most likely be in a far better state than them by that stage.
3. Dress for the occasion
The weather in Wales is unpredictable, especially in late September. When packing your race equipment, be sure to throw in arm warmers, rain jackets, gloves, and shoe covers, especially if you are someone who struggles with the cold. Having raced Wales in 2017 and indeed soldiered through many a miserable Pembrokeshire autumn training ride, I can confirm that is gets cold, it gets windy, and that it will likely rain at some stage. Don’t let it catch you out! You won’t necessarily need all your warm weather gear, but it doesn’t hurt to come prepared.
The Run
1. Pace yourself
I know, I know, I've already said it twice but I think it is even more prominent for this leg than for the previous two. I have witnessed far too many athletes flying up the hill on the first lap, only to then end up walking it by the third and fourth. I myself was guilty of this in my first attempt, and I can tell you firsthand that those last two laps are not much fun when you've got nothing left in the tank. The IMW run course is an extremely tough one, and you will get found out if you pace it wrong. You should feel like you are holding yourself back on the first lap, and the chances are that when you start pushing harder over the following three laps your pace will not get any faster.
2. Run hills in training
This will simply help to prep you for the hills that you will face on race day. They will help build your strength as well as confidence which are both important for a successful race at IMW. You can't expect to run well up and down hills on race day if you don't do so in training beforehand!
3. Use the crowd
As previously mentioned, the run course at IMW is relentless, but I personally think that the incredible crowd support more than makes up for it. If you are going through a dark patch, try to soak in the atmosphere and respond to the crowd, that will always get you an extra cheer which can do wonders for your mental state.
Final tip: Enjoy it
I know it is a cliché, but there is a reason why people always say it. On race day, try to take in the incredible atmosphere when the Welsh anthem is sung before the swim start, try to smile when the pink-wigged locals scream at you to keep going as you head up St. Bride's Hill, and try let the crowd lift and inspire you when you run through town for the last time. The support and atmosphere at Ironman Wales make it a very special race, and it would be a sinful waste if you weren't to make the most of them!
If you are looking for some additional advice or indeed specific coaching for this unique race, please don’t hesitate to get in touch!
Coach Finn