{"id":17690,"date":"2022-10-04T00:00:00","date_gmt":"2022-10-03T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/220triathlon\/?post_type=purple_issue&p=17690"},"modified":"2022-10-06T13:28:49","modified_gmt":"2022-10-06T11:28:49","slug":"ironman-masterclass","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/220triathlon\/2022\/10\/04\/ironman-masterclass\/","title":{"rendered":"Ironman Masterclass"},"content":{"rendered":"\n
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IMAGE NIGEL RODDIS\/GETTY IMAGES <\/figcaption><\/figure><\/div>\n\n

IRONMAN MASTERCLASS<\/strong><\/h2>\n\n

THE WIGGLE X HOKA FLYERS \u2013 OUR BAND OF AGE-GROUP HEROES \u2013 CONQUERED IRONMAN WALES. HERE\u2019S WHAT YOU CAN LEARN FROM THEIR SUFFERING\u2026! <\/strong><\/p>\n\n

Words <\/strong>James Witts<\/p>\n\n

\n\n
<\/div>
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FLYERS VS IM WALES <\/strong><\/h4>\n\n\n\n

Sunday 11 September saw 2,000 athletes battle Ironman Wales including the Wiggle X Hoka Flyers. On a choppy and, at times, rainy day in Tenby, our crew all finished their year-long journey by crossing the finish line. Here\u2019s how they got on plus their essential tips\u2026 <\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

PAULINE GREEN <\/strong><\/p>\n\n\n\n

The hills were relentless but the support was incredible \u2013 even in the driving rain the hardy Welsh continued to ring their bells. On the run, the hill up out of Tenby was cruel but there at the top was coach Rob Cheetham. \u2018You\u2019re first in your age-group,\u2019 he cheered. \u2018Keep steady, keep conservative, you\u2019ve got it!\u2019 The zig-zag through town was endless and then the sign for the finish. Down the red carpet and over the line in 15:52:58. I\u2019d not only conquered the Welsh Dragon but qualified for Kona 2023!\u201d <\/p>\n\n\n\n

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GERAINT JONES <\/strong><\/p>\n\n\n\n

The bad weather and suggestions of cancellation had the whole team on edge, so it was a relief to get to race day. We were up at 3:50am, which was worth it just to hear the crowds sing the Welsh anthem. It was emotional. After a good swim and strong start to the bike, my stomach began doing cartwheels, resulting in a portaloo stop. But I was happy with 12:01:29.\u201d <\/p>\n\n\n\n

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LISA STOCKDALE <\/strong><\/p>\n\n\n\n

A beautiful sunrise quickly turned into extremely choppy waters and people being pulled out of the swim. My nutrition on the bike was good (the tip of malt loaf and honey was appreciated) but I didn\u2019t drink enough so started the run with a dehydration headache. Seawaterderived nausea meant lots of walking come the run and a finish of 14:04:59!\u201d <\/p>\n\n\n\n

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SIM GILL <\/strong><\/p>\n\n\n\n

The sea was choppy as hell and I just didn\u2019t have the skill set to deal with it without impacting my time. I came out 20mins down on my goal time but with a body full of sea water. Stomach issues ensued and I didn\u2019t have extra nutrition to compensate. By the time I reached the run, I was super depleted. But I made it in 15:16:01!\u201d <\/p>\n\n\n\n

Right, on with the tips\u2026 <\/p>\n<\/div><\/section>\n\n

<\/p>\n\n

\n\n

10 TIPS TO CONQUER LONG-COURSE TRIATHLON<\/h2>\n\n

The Wiggle X Hoka Flyers have been on a hell of a journey since winning an incredible competition at the end of last year. Here\u2019s what our band of crusaders have learned along the way\u2026<\/strong><\/em><\/p>\n\n

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STEVE SAYERS <\/figcaption><\/figure><\/div>\n\n

01 Get in the right gear<\/span><\/h4>\n\n

\u201cInvest in good-quality gear,\u201d Green advises. \u201cThe dhb Aeron <\/span>wetsuit was a gamechanger and my trusty Hoka Cliftons will forever be my preferred shoes. But remember to avoid trying any new gear on race day.\u201d Of course, quality gear\u2019s no use if it doesn\u2019t fit you and your shape. That\u2019s especially true on the bike where we\u2019d certainly recommend undergoing a professional bike fit. This is the discipline you\u2019ll spend the most time on, so this is an expenditure that will more than pay dividends over time.<\/span><\/p>\n\n

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CHARLIE CROWHURST\/GETTY IMAGES <\/figcaption><\/figure><\/div>\n\n

02 PLAN TO PEAK<\/span><\/h4>\n\n

\u201cDon\u2019t just plan your t raining \u2013 plan how your <\/span>life will fit around it, too,\u201d says Gill. \u201cIt\u2019s great to have your training panned for the upcoming week, but it may not work out if you don\u2019t factor in other commitments. When I looked to the week ahead, I ensured that I knew if my sessions would be before work, earlier on a weekend due to family stuff and so on.\u201d<\/span><\/p>\n\n

03 Seek out guidance<\/span><\/h4>\n\n

\u201cFind a club or coach to guide y ou,\u201d Jones recommends. \u201cMy <\/span>training approach in the past has been to go full whack at each session. Having a coaching team ensured I built steadily towards my A-race, holding me back from going too hard in the first few months of training so that I peaked at the right time.\u201d As the Cheethams showed with the Flyers, your coach doesn\u2019t have to be all about the one-on-one physical time. Lockdown left us with a mastery of Zoom, Skype\u2026 which is incredibly handy to hook up with your triathlon teacher, no matter where you are in the world.<\/span><\/p>\n\n

04 Know the course brands<\/span><\/h4>\n\n

\u201cWhen it comes to nutrition, everyone <\/span>has certain brands <\/span>they get on well with. It\u2019s why we train with them so we\u2019re confident they\u2019ll work come the race,\u201d ways Gill. \u201cHowever, I\u2019d suggest as a back-up practising with the on-course nutrition if anything goes wrong.\u201d<\/span><\/p>\n\n

05 TREAT YOUR BODY<\/span><\/h4>\n\n

\u201cHave regular sports m assage,\u201d says Green. \u201cIt can <\/span>be painful but it really helps.\u201d As well as reducing aches and pains, regular massage has been shown to improve circulation, energy and alertness, albeit once the pain of a deep massage has eased! Regular massage is also associated with improved immune function. Foam rolling is another option, though ideally get a professional to show you how to use it first.<\/span><\/p>\n\n

06 BE SPECIFIC<\/h4>\n\n

\u201cThink carefully about which course you sign up for and train specifically for that course,\u201d says Stockdale. \u201cIronman Wales was very hilly, and so demanded plenty of bike and run hill training.\u201d This specificity is key whichever race you sign up for. Open-water sprint triathlon? Practise outdoors as much as you can. Long-course bike? Weekly rides over 5hrs are essential. This specificity will really pay off come your big day. <\/p>\n\n

07 BEPREPARED<\/h4>\n\n

\u201cWhen it comes to your event, plan for all weathers,\u201d says Stockdale. \u201cEven if the forecast looks good, things can change really quickly; just a pair of arms and a thin gilet will save you if things get cold. Also, if there are technical descents on the bike route, take extra time and don\u2019t risk a crash. There were quite a few nasty ones at Ironman Wales.\u201d <\/p>\n\n

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NIGEL RODDIS\/GETTY IMAGES <\/figcaption><\/figure><\/div>\n\n

08 Stock up on solids<\/span><\/h4>\n\n

\u201cI\u2019d highly recommend in corporating solid food on <\/span>the bike to help prepare your stomach for the run,\u201d Jones suggests. \u201cOn the run is when you\u2019re likely to be relying more on gels and energy drinks.\u201d To that end, we\u2019d recommend bagging yourself a copy of <\/span>Feedzone <\/em>Portables <\/em>by Allen Lim and Biju Thomas. It\u2019s a fine resource for on-the-fly recipes.<\/span><\/p>\n\n

09 REST AND RECUPERATE<\/span><\/h4>\n\n

\u201cFactor in rest afterwards,\u201d ad vises Stockdale. \u201cAnd if <\/span>you\u2019re lucky enough to have friends and family supporting, spend some time with them afterwards and reflect on what you\u2019ve achieved and get their stories, too. I certainly wouldn\u2019t recommend going back to work the day after!\u201d Also, try and knock some protein back, as well as carbohydrates, albeit go for savoury rather than sweet carbs as you\u2019ll be more than sick of sugars by the finish line.<\/span><\/p>\n\n

10 JUST DO IT!<\/span><\/h4>\n\n

\u201cIn the words of a certain fa mous sports brand, just do it,\u201d <\/span>beams Gill. \u201cThe feeling of crossing that line is amazing and I just wish I\u2019d started this journey earlier, back in 2017 when this first became a goal. If you want to do something, create a plan, a realistic time frame and just get at it!\u201d<\/span><\/p>\n\n

\n\n
\"\"<\/figure><\/div>\n\n

<\/p>\n\n

MASTER THE IRONMAN<\/h2>\n\n

Wiggle\u2019s own Flyers, Gabs Burden and Kaylee Hawkins, finished in 14:57:54 and 12:45:43, respectively. Here, they share their key sessions\u2026<\/strong><\/em><\/p>\n\n

\n\n

SWIM<\/h4>\n\n

BUILD EFFORT<\/strong><\/p>\n\n

Athlete <\/strong>Kaylee Hawkins <\/p>\n\n

\"\"<\/figure><\/div>\n\n

Benefit<\/strong>
I spent much of my swim time off the Sidmouth area in Devon. This certainly helped when it came to acclimatising to the open water. But I actually did this session in the nearby pool. It\u2019s designed to build speed and improve technique via drills. <\/p>\n\n

Warm-up <\/strong>
200m <\/strong><\/strong>stroke of your choice. Follow this with 3 x100m drills. Catch-up, closed fists and finger drag were my go-tos. <\/p>\n\n

Main set <\/strong>
4 x75m <\/strong><\/strong>with 10secs rest, 4 x100m <\/strong>with 10secs rest, 4 x125m <\/strong>with 15secs rest, 4 x150m <\/strong>with 20secs rest. Follow this with 3 x100m drills. <\/p>\n\n

Cool-down<\/strong>
200m <\/strong><\/strong>stroke of your choice. <\/p>\n\n

BRICK<\/h4>\n\n

BIKE TO RUN<\/strong><\/p>\n\n

Athlete <\/strong>Kaylee Hawkins <\/p>\n\n

\"\"<\/figure><\/div>\n\n

Benefit<\/strong>
I felt this was the most important session I did. It really helped me physically and mentally prepare for the bike-to-run transition as well as put much-needed miles into my legs.<\/p>\n\n

Warm-up <\/strong>
I didn\u2019t have a set warm-up. It was more incorporated into the main set. The same applies to the cool-down.<\/p>\n\n

Main set <\/strong>
This started as a 2hr<\/strong> bike followed straight into a 30min<\/strong> run. As the weeks rolled by, these progressed to peak up to a 6hr<\/strong> ride followed by a 90min<\/strong> run. These were mainly ticked off in zone two, though I did include numerous hills, too, in preparation for Tenby. It helped being in Devon as there are loads of them.<\/p>\n\n

Cool-down<\/strong>
Part of the main set.<\/p>\n\n

RUN<\/h4>\n\n

FAST FARTLEKS<\/strong><\/p>\n\n

Athlete <\/strong>Gabs Burden via coach Alex at Alterra Performance<\/p>\n\n

\"\"<\/figure><\/div>\n\n

Benefit<\/strong>
The aim of this session, which I completed many times, is to build speed and be able to react to changing intensities without fatigue.<\/p>\n\n

Warm-up <\/strong>
15mins <\/strong><\/strong>@ RPE 5<\/strong><\/strong><\/p>\n\n

Main set <\/strong>
10 x 1min<\/strong> @ 5km<\/strong> effort (RPE 8\/9) with 1min<\/strong> jog recovery @ RPE 3\/4. With this session, key is to be disciplined with pace; 1min<\/strong> at 5km <\/strong>pace should be sustainable and not a full-on sprint. There\u2019s a tendency to overdo it as the intervals are short in duration. Avoid that as the purpose is to build speed without fatigue.. <\/p>\n\n

Cool-down<\/strong>
10mins <\/strong><\/strong>@ RPE 5.<\/strong><\/strong><\/p>\n\n

WANT MORE?<\/strong> Head to 220tri.com<\/a><\/strong> for a huge range of training plans and sessions to suit all abilities <\/p>\n","protected":false},"excerpt":{"rendered":"

IRONMAN MASTERCLASS THE WIGGLE X HOKA FLYERS \u2013 OUR BAND OF AGE-GROUP HEROES \u2013 CONQUERED IRONMAN WALES. HERE\u2019S WHAT YOU CAN LEARN FROM THEIR SUFFERING\u2026! Words James Witts 10 TIPS TO CONQUER LONG-COURSE TRIATHLON The Wiggle X Hoka Flyers have been on a hell of a journey since winning an incredible competition at the end […]<\/p>\n","protected":false},"author":24,"featured_media":18174,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"72","purple_custom_meta_purple_page_number":"72","purple_seq_number":"1","purple_custom_meta_purple_seq_number":"1","purple_source_article":"article_72-1.xml","purple_custom_meta_purple_source_article":"article_72-1.xml","purple_source_issue":"November-2022","purple_custom_meta_purple_source_issue":"November-2022","purple_external_id":"November-2022-72-1","purple_custom_meta_purple_external_id":"November-2022-72-1","purple_issue_code":"|0000083695||","purple_custom_meta_purple_issue_code":"|0000083695||","purple_android_product":"com.im.220mag.409","purple_custom_meta_purple_android_product":"com.im.220mag.409","purple_ios_product":"com.im.220mag.409","purple_custom_meta_purple_ios_product":"com.im.220mag.409","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"69718c89-6ce1-4a00-8e50-78dba8209b85","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2022-10-06T10:27:12Z","apple_news_article-theme":"","apple_news_api_id":"cb3522b1-e99c-4135-9e7e-2310592a8bb1","apple_news_api_modified_at":"2022-10-06T11:29:00Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAw==","apple_news_api_share_url":"https:\/\/apple.news\/AyzUisemcQTWefiMQWSqLsQ","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":true,"apple_news_is_preview":true,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"[]"},"categories":[23],"tags":[63],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0022_64_masterclass.png","author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"acf":{"readingTimeMinutes":"9","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0022_64_masterclass.png",500,500,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0022_64_masterclass-150x150.png",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0022_64_masterclass-300x300.png",300,300,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0022_64_masterclass.png",500,500,false],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0022_64_masterclass.png",500,500,false],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0022_64_masterclass.png",500,500,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0022_64_masterclass.png",500,500,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"IRONMAN MASTERCLASS THE WIGGLE X HOKA FLYERS \u2013 OUR BAND OF AGE-GROUP HEROES \u2013 CONQUERED IRONMAN WALES. HERE\u2019S WHAT YOU CAN LEARN FROM THEIR SUFFERING\u2026! Words James Witts 10 TIPS TO CONQUER LONG-COURSE TRIATHLON The Wiggle X Hoka Flyers have been on a hell of a journey since winning an incredible competition at the end…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/17690"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/comments?post=17690"}],"version-history":[{"count":10,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/17690\/revisions"}],"predecessor-version":[{"id":18295,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/17690\/revisions\/18295"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/18174"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=17690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=17690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/tags?post=17690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}