Almost. Plotted with the plotaroute.com route planner. None of the climbs are long, but you are continually climbing and descending, with the occasionally stretch of flat road for the 180km. Ironman Wales 2017 is 6 months away, but we like to be prepared here at WhittleFit, so today coach Lawrence talks about bike choice for the tough Ironman Wales course and the thought and effort he placed in his bike choice decision for his 2016 Ironman Wales race.. Wales, UK and Cairns, Australia are both iconic races but couldn’t be more different in terms of racing. Set aside all thoughts of a PB (apart from maybe "fastest descent") and focus your legs, lungs, mindset (and gearing) on the climbs. It's not like you took a ruler out and measured the distance from point a to point b instead your measuring the amount of ups over a 112 mile course. An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order.It is widely considered one of the most difficult one-day sporting events in the world. IRONMAN Wales Run Course (Official) - Distance: 42.30 km - Elevation: 350 hm - Location: Tenby / Wales / U.K. - Runmap is one of the largest collections of running routes on the web. Route map for 'Ironman Wales Bike Route' - a 181.1km cycle route near Tenby, UK. Based on my Garmin (935xt), the course had 4,300 feet of elevation gain. Aim to stretch at least twice an hour for 5-10 seconds. Running routes can be mapped or uploaded from GPS devices. It was all change at the ninth edition of IRONMAN Wales in Tenby on Sunday. Guess all those 40 mile rides with about 10x the elevation paid off. Later in the plan resistance training is replaced by more discipline specific training. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. To replicate this you need to experience 214m of climbing every 10 miles during key bike workouts. There is a small route change but, arguably, the new course does away with some of the more mundane highway after Yellow Lake and adds even more scenery, with the newly paved Twin Lakes Road section replacing the Keremeos out-and-back. It is 24 weeks starting from Monday 29th March, and finishes on race day. The bike course is a two loop course totalling 112 miles around South Pembrokeshire. For Coaches. Bike tip 1: the bike course is essentially two loops. Not all Ironman events are created equal. Ironman Wales - Bike course advice. View other ... Elevation Show elevation with grades. For example, an 8:37 in Barcelona (course rating of 23 minutes) is a similar performance to a 9:28 in Wales (course rating of -28 minutes). [For more detail, see Average Ironman Bike Course Splits by Race and Age Division] The Ironman Lake Placid Bike course is one of the most beautiful, but also one of the toughest 112-mile Ironman rides you’ll ever experience. The Tenby course is known for its toughness and the impact conditions can have on the day. It is not a fast course, but it is not unbelievably hard either. Ironman Wales’ bike course has a total elevation of 2,400m. First Pro wins and course records for Mitchell and Guilloux in Tenby. A beautiful sea swim and a smallish run from the swim to bike transition through the cheering crowds - huge buzz. Total Run Elevation -- How challenging is the run course? You can spin and stretch as you slow down and approach feed stations. One or two loops? Now a long standing part of the UK Ironman calendar, Wales is a popular race that draws over 2,000 competitors. But I found it wasn’t “epically hard climbs” more “constantly rolling”. Bike - total elevation in my wahoo was circa 2500m. ... " IRONMAN WALES has become as notorious for its toughness as for its stunning location! Kona: For most triathletes, Kona would rank in the top 5, if not toughest overall.World-class Kona qualifiers are, of course, very skilled, and their average finish times are deceptively fast: average finish time is 11:37. The Lake Placid bike course takes you through the hills of the Adirondacks. The Ironman Lake Placid bike course is not one for the weak cyclist. Set your bike up for a hilly course, Ironman Wales has over 2000m of climbing. ... Ironman Wales. This weekend saw Ironman Wales take place in Tenby. For comparison, my Garmin bike computer recorded about 3,700 feet of elevation gain last year. Wales has 2,500 m of climbing on the bike leg and another 500 m climb on the run. Then a fantastic and scenic bike course - tough but good fun, and hilly run - tough again but a great atmosphere. aiguille Dudley, England. So in 2016 I had my second crack at IRONMAN Wales. Ironman Pro Harry Wiltshire provides insight and advice on the challenging Ironman Wales bike course in Tenby. The bike course comprises two laps – the first incorporating both a western loop out to Angle and a northern loop to Narbeth, and the second repeating only the northern loop. Elevation and ascent statistics with customisable elevation graph. ... training in the preparation phase to prepare the athlete for the higher intensity efforts demanded by the hills of Wales. Find out more about the Ironman Wales swim course, Ironman Wales bike course and the Ironman Wales run course. This time would rank Kona among the 'easiest' Ironman events, and it's misleading in that respect. This is a relatively hilly course. Everything you’ve heard about Ironman Wisconsin is true: it’s much harder than you expect. IRONMAN BIKE COURSE INFORMATION AUSTRIA IRONMAN– A good uncomplicated 2 lap course allows you to plan your drinking and eating. Posted by 3 years ago. Ironman Lake Placid Bike Course & Elevation. BIKE COURSE (Bike course GPS) Featuring almost 2,500metres of net totalling climbing over its 112 miles, the IRONMAN Wales course is unlikely to offer PB potential – but it will provide some wonderful sights, if you have the energy and focus to enjoy then. reading with the same method and hardware with another course to get relative elevation of one course to another since elevation gain is a very subjective number thats really not a real measurement.. The course follows spectacular coastal roads for much of the way, and passes through many beautiful towns and villages. The distance is standard but terrain varies immensely. Close. Kona Bike Course - Distance: 182.46 km - Elevation: 630 hm - Location: Kailua-Kona, Hawaii, United States of America 3. The classic IMC bike course has remained. The first loop is longer and starts out heading West into the prevailing coastal winds and turns to come back East by the town of Angle. Archived. It offers the stand 40 Kona slot for the 2020 Ironman World Championship. More than “just” elevation, this ranking would allow folks to know where there race falls in the grand scheme of things on six sets of criteria: Swim Venue / Course -- River, lake or ocean? The Ratings are based on a 9-hour Ironman (consisting of a 55 minute swim, a 4:50 bike and a 3:10 run plus five minutes for T1 and T2). Ironman Lanzarote owes much to its reputation as one of the toughest IM events to its bike course. The “Jurassic beast” in Dorset is a much tougher cycle course in my opinion. Bike. Ironman Wales - Bike course advice. Each lap you will need to ride up the famous 11-mile climb up “the notch”. Ironman Wales Bike Course Begins in: Tenby, United Kingdom Creator: aiguille. Got to the first aid station and had zero idea how to grab a bottle while riding so pulled over. However, if you don't have a compact chainset then a 28 tooth rear cassette should be enough to prevent most riders from churning a gear that is too big. The race also features 50 age-group qualification slots for the Ironman World Championships in Kona, Hawaii. This map was created by aiguille on 11/04/2010. Total Bike Elevation -- How does the bike compare? The bike course was steep on the uphills and twisty on the downhills. It is a fast course, which keep you aero for long periods so you need to stretch. Places are still available for the 2014 edition of Ironman Wales through official charity partner Scope. Ironman Wales - 12:15:10 ... Wales is a two-loop course, with a total elevation gain of about 8000ft. The Ratings can be used to compare times from different courses. While 2018 saw previous winners repeat, it was the new kids on the block this year.In the case of the new female champion – Great Britain’s Simone Mitchell – that was also her first Pro start after a distinguished Age-Group career. Ironman Wales: the bike. Find out more here. This is a 53.98 mi Bike Ride in Tenby, United Kingdom. The plan take into consideration the unique nature of this fantastic race, with bespoke workouts tailored for the swim, bike and run, including consideration for the course profile, the elevation and the weather. T2: Once you reach bike dismount, a volunteer takes your bike and you have a short run (less than 0.2 miles) to your gear bag and the changing tent. No pro has ever gone under 9 hours in Wales. Route profile for 'Ironman Wales Bike Route'. "Access, Diversions & Parking . For IRONMAN® Wales due to the short, sharp nature of some of the climbs, a compact gear set up would be advisable for the majority of athletes. You need your climbing legs for the Ironman Wales bike course. Some call it undulating, others hilly, but one thing is for sure – it isn’t flat! Run - total elevation on my garmin was 550m. Lots of factors! He has coached multiple athletes to success at IronMan Wales. Take your training and racing to the next level with WKO5 and Best Bike Split. So if your heading to the event, make sure you bring your cycling legs with you. Undo the previous action: Take the shortest path back to start: Clear the map: Flip the start and end points of a route: Fill the screen with your route During the final 14 weeks, complete weekly time trials (TT) starting with 30min efforts above Ironman race-day effort, increasing this to 60mins over the last 12 weeks. In terms of racing: Tenby, United Kingdom Monday 29th March, and finishes on race day harder you. 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