Hi
-No I didn’t swim as a kid. I started surfing a lot from the age of 14-19 before moving and living in London.
Yes I swim around 20km a week, this was the focus on the race as follows:
1x Speed session like 50 sprints , up to 60 leaving on 45 sec
1x technique 5-6km session just focusing on drills
1x open water , there was a race every 2 weeks where I live.
1x strength session and a lot of band only work. Long sets like 400’s
1x tempo/threshold (200-300’s)
-200- 2:14
-400- 4:42
-800- 9:30
-1500 not sure
-did a 2.5km open water race the week before in 30min around 1:15 avg per 100m
- Mainly free and back stroke when going easy/cool down
-No not really, I do just warm up the arms before jumping in. I do warm up the arms on race morning with cords because we weren’t aloud to warm up in the ocean.
Absolutely correct and totally agree
Thanks

He said it’s not accurate and that he weighed in around 73kg.

Hello

- My first 5km I was running around 3:48 per km, I went through 10k at avg of 3:51 per km.
- I have a endurade nutritech electrolyte drink that I have and bars, stick to 60 g an hr. Run just coke and water, not sure the ratio just on feel.
- From December till the race I avg 27hrs a week, with most weeks hitting 30hrs.
- 80km
- Just really was focusing on myself and getting in all the fluids, I quite lucky I dont really cramp because of my low salt sweat loss. I was a little worried the last 6km because it really started to hurt a lot , but at the same time the last 2km I really slowed it down and nearly came to a stop because I wanted to make sure I wasn’t dreaming ;) In all honesty i was shocked that I was just about to win a Championship race in my home town. I wanted to also try remember the last km , right now I wish could relive the moment a bit.
- Yes I am planning but I still need to qualify, Kona for me is the real big focus.
- We will be in the US at the end of July to Kona, been doing this the past 4 years living out of Arizona, but this year we might try Boulder again.

Thanks for your questions and support

Bike set up- I rode on the Dimond Bike, this was amazing because it took all the shock and vibration from the road surface away for good run legs.

- First 10k was a bit fast around 3:49 per km, I slowed it down after that and had to play a very patient game to not blow up.

- On the bike around 60g of carbs per hour, on the run not really sure but it was a lot of water. I’m lucky my salt sweat loss is very low.

- hahaha, Josh was way in front on the swim so he took care of them ;)

Sorry 5k not sure , 10k 35:30 but I've never really done a 10k race per se , so o think I could run maybe a little quicker. I think you absolutely correct, being more efficient on swim and bike makes me run so much better. I used to bike way to hard and it messed my run up. Also biking a lot more and creating a bigger base really helps my run even more.

I definitely think the LCHF spares the glycogen levels because at Ironman pace especially on the bike is around 145 HR putting me in the low tempo zone right in the perfect zone for fat burning. Then when I need to surge on bike or to chase down that's when it kicks in and then helps with the run as well.

Awesome probably coming to Boulder again this year 👍