Are you racing in Tenby this weekend? Make sure you’re prepared for what is renowned as one of the hardest Ironman courses on the circuit, set on the stunning Welsh coast.
On to the bike, and Gossage advises: “Hold back on the first lap, particularly on the hills, some of them will take their toll later in the race so it is much better to ride the first lap easy and the second lap hard. Enjoy the support because it is incredible, and eat more on the bike than you usually would just because it is so hilly.”
Neyedli says: “Try to drive the whole bike course if you can. It is very technical with some really sharp corners on some of the fast descents. At the tail end of the two-loop bike course, there is some 15-25% climbs! I would choose a wheel cassette that will allow you to spin up the steep gradients, for example 11-26 or 11-28 men 12-26 or 12-28 for women.”
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The run is super hilly so make sure you get your nutrition in, says Gossage. “I tend to take it at the bottom of a hill because I tend to get a stitch when running down the hill. Embrace the support: the crowds are truly amazing and if you use their cheers and shouts to keep you smiling the run will go by much quicker.”
Neyedli says: “The run is hard, hilly and undulating! Last year it was accurately measured to the full 26.2 miles with three or four loops.
“Beginning the run I would suggest taking the hills really easy, especially on the first loop, and try keep your heart rate as low as possible uphill and coast the run down the hills. If you think you have the energy push the last lap going up the hills and go for it!”
Regarding fuelling, Neyedli says: “Stick to your nutrition you have practiced in training, remember to take most of it on the bike so that you are fuelled for the run. If you feel like you are hitting the wall then get onto the flat coke and water at the aid stations: two cups of coke followed by one cup of water.”
Lastly, Neyedli says: “Smile at the finish so you get a nice finish photo and enjoy the finish chute because it is awesome.”
Gossage adds: “Keep smiling because it really is my favourite race of all time, and if you are smiling you can’t help but have a good day!”
Are you racing in Tenby this weekend? Let us know in the comments!