IronMan UK Race Tips 2008

This might be useful for those of you doing IMUK this year. One of my Aunt's in the US who is also a multiple IM finisher including Kona, has a friend doing IMUK and asked me to send her some tips.

Swim
* The water is cold. It always rains here in the UK in August so the water never really heats up too much so definitely make time to get in and do a warmup. The start line is actually about 200m from the shore so you do get to swim a bit before hand.
* Be careful about what time you get in the water, last year (2007) we were delayed and could have really done without the 20 mins of treading water.
* You swim clockwise around the course, 2 laps
* The water is murky brown so don't expect to see much. You will be lucky to see your hand a foot in front of your face
* They do a practise swim around 9am each morning so do try and get to one of those in the days leading up
* The swim was delayed by more than an hour 3 years ago due to mist on the lake. Make sure you can get some food and water should this happen and you have to wait because you will be in the race funnel on the side of the lake waiting.

Bike
* It starts with a hill. A steep hill. You leave the castle and go maybe 1km and then start climbing. Take it easy, it is one of those hills that when you think it is over, it twists around a bit more. You only do this one at the beginning of the race because the loops start at the top of the hill.
* The climbs are tough, especially on the back section of the 60km loops. They are long and it can be really windy. We had a really strong cross wind last year so when you would get to a gap in a hedge you would have to really hold on.
* There is a long decent on the back stretch, it isn't technical but a lot of people hold off. If you are fine with speed I suggest you cane it. I was overtaking loads of people on that section and it isn't a technical descent, you just need the balls to go for it.
* It can be cold in Britain in Sept, in fact a few people got hypothermia last year. I wore a cycling top, arm warmers and shorts and I was fine but I don't tend to feel the cold too much. You definitely need to plan on having some warmer clothes than a trisuit. Saying that you might get lucky on the day and have beautiful sunshine!
* They sweep the roads the day before the race but they do get covered in crap so there are lots of punctures. A friend got 4 last year which was game over for him. I was lucky, but make sure you have plenty of spares and know how to change them quickly.
* Put a tube, spare C02 canister and a bt of food in your special needs bag. You won't get it back but it is nice knowing you have a backup tube should you go through the ones you are carrying with you. It could have saved my mates race last year.
* The mechanic support on the course is minimal, even one of the pros I know couldn't get help, so game over for her. I don't think they would even help you with punctures.
* They do have mechanics at the expo if you want your bike looked at pre race, but you have to book in. Mail the race office and they will help you.
* There is always support at the top of the hill in point one where the loop starts again as lots of people walk the couple of km's out there to support people. There are a few other hot spots for supporters and you pass through a few towns but there isn't loads of people out there.
* The aid stations are great, shout out what you want going into them and you will get it. Remember to say thank you to these people! They have all got up very early on their Sunday to help you realise your dream. Saying thank you isn't going to cost you any time.

Run
* The run course has changed this year but I believe they still do the same 1st half around the castle grounds and changed the 2nd half which was on a duel carriageway rd.
* 1st half leave transition out towards the campsite and is lumpy, it then goes up gradually to the turnaround and back down around behind the castle, around past transition and around again. You will get a bracelet as you do the first loop so they know to send you out on the 2nd one.
* If it has been raining it will be muddy in parts as some of it is dirt tracks. Avoid the water, last thing you need is wet socks, yuo will get blisters.
* After the 2 loops around the castle you go through the town and over this bridge which is stairs on both sides. Killer on the way home!
* Once through town, last year it was 2 loops of basically 3 hills, there wasn't a flat bit in it. If they are not doing that part again thank your lucky stars!! It is brutal but if you can run hills you will dominate. If your strategy is to run the marathon, do it! If your plan is to run / walk, stick to that. Don't change your race plan on the day.
* It was incredibly windy on the run, especially the 2nd half and it was either a head or tail wind which made some of those hills interesting. At one point I was blown backwards :) Be mentally prepared for that!
* Once the 2 loops are done, back across the killer bridge, through the town and out to the castle to finish. Even the finishing chute is on a hill!!
* The support going back through the town is great so don't forget to soak it up!
* Again, don't forget to be nice to the volunteers. They don't have to be out there and it is a thankless job.

I wish everyone who is doing Ironman UK on 7th September the very best of luck, although finishing Ironman has nothing to do with luck. Ironman is about hard work....and lots of it! Have a great time, it is a phenomenal achievement to even make the start line and something you can be proud of for the rest of your life.
Cxx