Ironman Wales 2013 - Triathlon

Took (3) Gas-X prior to start and (1) chocolate gel 30 mins prior. Also took Race Caps (1) and Anti-Fatigue cap (1) 1 hr prior to start. Warmed up in water for a few mins before. Started to the left and stayed to the left around first buoy which was great! Very good drafting and stayed relaxed. Took another Gas-X at half way mark.

Nothing. Could have jogged quicker at the halfway mark and out of the water at the end, but stayed relaxed the entire time. Thought: Peaceful and bulletproof swim.

Long T1 due to climb up hill then 1K jog/run/walk to T1 area. Took time to put on cylcing pants, arm warmers, and jacket.

Take shoes off bike and put into bag so wouldn't have to run on wet ground with socks.

Very tough bike due to 6500ft of climbing; more than expected (5000ft). Sipped water (lg container) and Fizz (in smaller one). Ate 1/2 Hammer bar every hour and drank Perpetuem/Sustained NRG mix (4 hr bottle) every 20 mins. Nutrition was good. Had rain, wind, sun, some hail, etc. Took Endurolyte (1), Anti-Fatigue (1), and Race Cap (1) every hour. Stopped to go to bathroom 2-3 times.

Train on more hills before event.

Took time to put on compression socks, tights, and running shoes.

Nothing.

Ate 1/2 Hammer bar or waffle every hour. Took (1) gel every hour as well as Endurolyte (1), Anti-Fatigue (1), and Race Cap (1) every hour. Drank water often and didn't need to go to bathroom on the run.

Nothing.

Walked a bit, got massage, and drank water/Recoverite.


Training more hills on the bike and never having done an Ironman before. Goal was to finish and if possible within 15 hours. EXCEEDED my goal and I am now an IRONMAN. Kept myself mentall focused on the NOW and didn't let my mind drift into other parts of the race.


One of the toughes Ironman courses in the world due to the elevation, weather conditions, etc. A very rewarding experience and fantastic support from Tenby, Pembroke, Narbeth, and all of the other nearby towns. If you haven't done this IM but have done others, then this is definitely ONE of the most challenging you'll ever do.