# From Disappointment To IRONMAN Wales AG Win! | Ep 506

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 11 Sep 2024, 44 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/91531110/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2024-8-10%2F386115413-44100-2-563b31ff4ecbe.mp3

This week, we bring you the story of Team Oxygenaddict athlete Emma Yates who last year battled brilliantly for the win at Ironman Wales last year. We hear about the build up to the race, her race day strategy, including her nutrition and hydration approach, and get inside her mindset as she runs side by side with a great rival. We also hear about how she bounced back from the disappointment of a race earlier in the year that didn’t go as well as she had hoped - and find out what we can all learn when we treat a situation that might initially appear as a ‘failure’, and learn the lessons from it. * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this episode? Join hundreds of other age group triathletes making the most of their limited training time, training with Team Oxygenaddict - The most comprehensive triathlon coaching program for busy age groupers. Read more about becoming a Team Oxygenaddict athlete: https://team.oxygenaddict.com/ Join us by the end of September 2024 and receive a £200 discount on our annual membership! Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months, and if successful redeem your £200 discount - valid until the end of September 2024. https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * Watch on youtube Listen on Spotify Listen on Apple Podcasts

## Transcript

[0:04] Hello, and welcome to the Oxygen Addict podcast.
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[0:24] Welcome to the show, everybody. I'm your host, coach Rob Willby,
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[1:52] Great to be joined by you again. Emma, we've had you on twice
[1:55] before. We've heard your story about
[1:58] Iron Man Saint George World Championships and Iron Man Kona,
[2:03] the two big races that you've done, so it's great to get you
[2:06] back on and hear about how your 2023 has been.
[2:08] And firstly to say congratulations on the age
[2:11] group. When I'm on Wales a few weeks
[2:13] ago, you said before it sounds, it feels like a long time ago,
[2:16] but actually it's only two weeks or three weeks I think as we're
[2:19] recording. So yeah.
[2:21] So how you doing? I'm good, thank you.
[2:23] Yeah, it does feel like a long time again because I think when
[2:25] we did I'm on Wales, we had we had perfect conditions and it
[2:27] felt like summer and suddenly it's a bit like winter today.
[2:31] It's not not quite the same. It does feel like we've changed
[2:34] seasons since since I did that race, yeah.
[2:37] A lot has changed in the past couple of weeks, hasn't it?
[2:39] And it was interesting, I was looking at the diary and
[2:41] thinking, well it was 3rd of September this year.
[2:45] Next year, I believe it's going to be two or three weeks later.
[2:49] Just 22nd of September. I might be wrong.
[2:52] It's a few weeks later, Which yeah, yeah, will be.
[2:56] Interesting. It's always a weather lottery in
[2:58] the UK, isn't it? Yeah, it was great that this
[3:00] year I was watching along with the video broadcast and it
[3:05] looked like you had as close to perfect conditions as you could
[3:08] get, maybe too warm even for some people.
[3:10] Yeah, I'll take the warmth over the cold any day though.
[3:13] So for me personally, it was absolutely perfect.
[3:15] Conditions ask for anything better than that, to be honest.
[3:18] Yeah, yeah. Well, let's let's start by that.
[3:21] Let's start by talking about your race and how it went.
[3:23] Because for people who haven't been to Ironman Wales at Tenby,
[3:26] I honestly believe it is possibly the best location for
[3:30] an Ironman in the world. It's not a fast bike course, but
[3:33] in terms of just being blown away by how the place looks,
[3:37] it's, it's pretty unbelievable. Yeah.
[3:40] And the start line, the Amphitheatre where everyone's
[3:43] watching from the cliffs and the swim out around the rock and the
[3:47] whole deal, It's, it's unbelievable.
[3:50] Yeah, I'm not sure I'll do it justice if I'm honest, but it's
[3:54] it is one of those starts. I don't think I've experienced a
[3:57] start like that in all honesty. And I have done Kona and without
[4:01] taking anything away from Kona because that is amazing, I think
[4:04] this was more special because it was in the UK and I think, you
[4:08] know, being on home turf is always quite special.
[4:10] But just the, the crowds in Tenby, we, when I went to
[4:15] register, when I went down to T1 to start with at 5:00 in the
[4:20] morning, there was hundreds of people already lining the rooms
[4:23] with the dogs and small children.
[4:25] And you know, I would just like, wow, why is everyone here
[4:28] already? So the atmosphere, even before,
[4:32] you know, when it was pitch black was just absolutely.
[4:34] It was building. It was amazing.
[4:35] And then, you know, lining up on the beach, having gone down the
[4:39] pink zigzag path with our pink plastic bags and putting those
[4:43] on the pegs. You know, you had the fireworks,
[4:46] you had skydivers, The sky was all painted, made and stuff.
[4:50] And, you know, you had the the anthem being sung and it was
[4:55] just, the atmosphere was incredible, I think because it
[4:57] does feel like an Amphitheatre, like you say.
[5:00] I've not experienced something like that before.
[5:02] And it really did send a sugar down your spine.
[5:05] And yeah, I absolutely loved it. I was really buzzing before we
[5:10] before we started nominating my bag of nerves for this one.
[5:13] I think we were. Everyone I was with was just
[5:15] grinning like, you know, massive smiles and just really excited
[5:19] to be there. Yeah, it really does feel as
[5:22] though the town really embraces the event and it isn't an
[5:25] inconvenience like I felt in some places.
[5:27] It's like all the locals get up early.
[5:29] It's like a festival. Game Yeah, yeah.
[5:31] So on the minute we arrived in our hotel, the hotel staff were
[5:34] all excited for us. Every time we went out in, in,
[5:37] in Tenvey, all the shop, you know, everyone in the shops, in
[5:41] the cafes, everyone was just, oh, you're here to do the Iron
[5:43] Man. It was incredible.
[5:45] I don't think it just felt like everybody in the whole place was
[5:48] was with you for for that event. It was, it was amazing.
[5:52] Yeah. Absolutely brilliant.
[5:54] Yeah. So for the people who've not
[5:56] been there, the thing that's different about Tenby is the
[6:00] town is essentially on the Cliff tops and it's probably don't
[6:05] know how high, you would say 50 metres or maybe 100 metres high
[6:08] and you've got like zigzag paths, so after you've finished
[6:11] the swim. Yeah.
[6:12] Can have to run up these zigzag paths, and it's a fairway to T1,
[6:16] isn't it? Yeah, it's about a kilometre.
[6:18] It's a kilometre, yeah. So you'll you hear about the
[6:22] pink bags. I didn't really know much about
[6:24] these pink bags. But basically in addition to
[6:27] normal transition bag, you're given a pink plastic bag, which
[6:31] is where you put your trainers in.
[6:33] And the idea is that when you come off the beach, you put
[6:36] trainers on to run through the term because it is a kilometre
[6:39] run on just the streets. And obviously you don't really
[6:42] want to do that in bare feet. And so, so that's quite surreal
[6:46] because you, I mean, some people take the wet suits off.
[6:48] I kept mine on because I wasn't really cold.
[6:51] But you're then running in trainers and a wet suit.
[6:55] You've got up a steep zigzaggy path, which is probably only
[6:57] about 50 metres, but it is quite steep and it's not easy.
[7:00] It's quite a tough one to get A and then you just run through
[7:05] the, the, the town and there's loads of crowds out, but we all
[7:09] look really stupid because you're in wet suits and carrying
[7:12] this pink shopping bag, you know, and you and you earn your
[7:15] trainers. So it's not how you would
[7:16] normally go out for a run. I would suggest yeah.
[7:20] But personally, I, I quite liked it because I kept my wetsuit
[7:23] fully zipped until the last few minutes.
[7:24] And that really warmed me up because I was, I was cold after
[7:27] the swimming. And actually everyone else was
[7:30] zipping, unzipping. But I kept mine zipped up until
[7:33] quite near transition because I was enjoying actually getting
[7:36] quite warm in my wet suit. And once I got warm, I could
[7:38] unzip it. And I always get my wet suit off
[7:40] quite quick anyway, so I wasn't bothered about losing time
[7:44] taking it off. But it was, it was actually
[7:45] quite nice keeping the warmth as running.
[7:48] Yeah. But quite a surreal experience,
[7:50] I have to admit, and very different to any of the.
[7:56] Well, yeah, yeah. So the the swim itself then
[7:59] let's let's talk through that. It's a 2 lap swim and it's
[8:03] interesting mainly because it's the the swim around the rock at
[8:06] one end, isn't it? Yeah, yeah.
[8:08] Well, you, so you start on the beach and you swim out past the
[8:11] rock in a sort of triangle and then come back and it's an
[8:15] Aussie exit. So you, you run back onto the
[8:17] beach and do a bit on the beach and then go back and do it all
[8:20] again. And, and the beach obviously
[8:23] it's tidal. So when you first go down past
[8:26] it at 5:00, some of the boys are actually just on the sand.
[8:30] And I was like, oh, that might be interesting if we're running
[8:33] around those, not swimming. But actually by the time we
[8:36] started, obviously the tide had come in and you were swimming,
[8:38] not not running around the boys. But yeah, it's there is a
[8:43] current. I couldn't tell you which way
[8:46] the current was going because I didn't really look at my watch.
[8:49] I did wear my watch, but I don't really look at it.
[8:51] I just I just look at it to sort of try and work out.
[8:54] I, you know, I'm an early there sort of things, but could see
[8:58] quite well. I barely looked at my watch, but
[9:00] I think a lot of people were saying there was the current did
[9:02] affect your time more on the second lap.
[9:04] I didn't particularly notice it, to be honest, but I'll you know,
[9:07] it probably did and I just wasn't that aware of my times,
[9:11] to be honest. But the the swim was good.
[9:13] I was really surprised at how fast people ran into the water.
[9:16] It was like a Sprint sour. I always, always.
[9:19] Do get excited, don't I? Yeah, I was also pottering down
[9:23] and then I was like, oh, everyone's really sprinting.
[9:26] So yeah, I decided a better one, yeah.
[9:29] So I think people were were relatively lucky this year.
[9:32] The state of the water was a lot calmer than it's been in
[9:36] previous years. What tips would you have for
[9:38] people doing the swim? Did anything stick out in your
[9:40] head and that you would do the same next year or that you would
[9:44] do differently? You are right, the swim, the
[9:47] water was very calm. As I said, I didn't particularly
[9:50] feel the current and it said it was a bit WAVY, but nothing like
[9:53] what you would expect in a sea. So it, it was almost like a lake
[9:57] swim, if I'm honest. But you, it wasn't a lake, but
[9:59] it, it wasn't as bad as you might have thought for some sea
[10:02] swims that you hear about personally, my, my problem is I
[10:07] get very cold in, in, in the water.
[10:09] And before that I'd had a few swims up in New York and the
[10:15] temperature of the worst was about 16°.
[10:18] And I get, I get rain ads in my fingers.
[10:19] I can't move my fingers if I get too cold.
[10:21] So I was quite nervous about the swim because I knew it was only
[10:24] about 17°, which is just on the edge of being a bit too cold for
[10:27] me. So I'd, I'd bought a wet, a
[10:30] thermal wet suit for this swim as opposed to just my normal wet
[10:35] suit. And the actual water temperature
[10:38] was 18.3, which was just legal to wear swim boots.
[10:44] So it was 18.3 or below for swim boot.
[10:46] Then they announced it was 18.3. So I actually wore my swim boots
[10:50] as well. And I had a neoprene hat on.
[10:53] And as as I was lining up, quite a lot of people were saying, oh,
[10:56] I wish I'd bought my neoprene hat with me as well because it
[10:58] was, it was cold. I think some people, most people
[11:01] were OK with it. For those of us who suffer in
[11:03] the cold, it was called. I was shivering by the end of
[11:06] it, definitely, But I had all the thermal stuff.
[11:09] I was, I was actually OK and that was my big fix.
[11:13] I I've had other experiences. I've not coped with the water
[11:16] temperature that well. Yeah, but I had to swim.
[11:18] I actually thought it was it was good.
[11:20] It was busy on the when we turned, but not like other
[11:24] events. It was it was because everyone
[11:27] was more spread out. It didn't feel like the usual
[11:30] sort of washing machine on some of the corners.
[11:33] You had a bit more space this time.
[11:34] Yeah. OK, Well, that's a that's a good
[11:37] tip I think for people going to Wales, because it is a little
[11:40] bit later in the year. And I think it's worth
[11:41] remembering that it can feel quite chilly at 5:00 in the
[11:45] morning before the sun rises. And when the sun's not on you.
[11:48] And you can that can have a big effect on how you feel in the
[11:51] water. If you've if you've got a bit
[11:53] cold, even sometimes we advise athletes to wear old woolly
[11:57] socks waiting around on the beach because keeping your feet
[12:00] warm can make a difference. So having swim socks and is is
[12:03] great, great you. Can do that.
[12:04] Yeah, yeah, yeah. OK.
[12:07] And then you warmed up on the run to T1.
[12:09] Yes I I lost a bit of time in my transition taking my boobs off
[12:13] but I'll take that because I came up the water shivering but
[12:16] actually feeling OK. Which for me is is massive.
[12:19] Makes a huge difference. So I'll take the few seconds
[12:22] getting my boots off to keep, to get that extra warmth in my
[12:25] birthday. But yeah, you get nice and warm
[12:27] running through transition. So that was, that was good.
[12:29] And then transition was fine. I, you know, it was transition
[12:33] is in the same place. T1 and T2 is all one place.
[12:35] So actually it's a lot easier logistics wise and just knowing
[12:39] where all this stuff is as well. So that was really smooth.
[12:42] It's, you know, brilliantly organised.
[12:44] No real issues in transition, just straight through.
[12:48] Yeah, I'm not, I'm not a quick person in transition, but I, you
[12:52] know, it, it is what it is. And you know, I, I came out with
[12:55] everything in the right place. So getting onto the bike felt
[12:58] good. Yeah, yeah, yeah.
[13:00] Well great that that leads us on to the the bike course then Iron
[13:04] Man Wales. Describe people who've never
[13:06] been to Iron Man Wales. What the what the situation is
[13:09] there with the number of loops that you had, the road surfaces,
[13:14] the conditions, the scenery. Talk people through how the the
[13:17] bike courses Iron Man Wales. Yeah, it's, it's sort of three
[13:21] loops. The 1st loop you go out towards
[13:23] the coast and it's it's undulating.
[13:27] There's some little hills. There's, there's a little spicy
[13:29] hill as you come back off the beach.
[13:30] But there's nothing I would say there's nothing really bad, but
[13:33] it is quite undulating. And there's some bits where
[13:36] you're in a bit of a on a narrow Rd where you can't overtake.
[13:40] So, so you just have to pace it a bit better on those bits.
[13:43] But it's a really nice cycle out to the coast and and an
[13:48] incredible scenery. I mean, the whole route was
[13:50] incredible scenery, if I'm totally honest.
[13:51] But the 1st loop is this out out to the beach and then sort of
[13:55] back into 10 B And then you have two.
[13:58] There are about 40K loops where it's Hillier for what of a
[14:02] better phrase. And and it is it is hilly.
[14:06] But I'd say that where this is nice is that the road conditions
[14:10] are really good. I thought the road conditions
[14:11] were very good on this course. I've done Bolton previously and
[14:16] I think the road surface there isn't that good but it in Tenby
[14:21] and the surrounding areas it was, it was very good.
[14:24] And I think there's a warning about a sandy road near the
[14:27] beach on the 1st loop. That was fine.
[14:29] It wasn't, I was expecting sort of sand dunes on the road or
[14:33] something but actually it was, it was, it was fine.
[14:36] It was, it was perfectly manageable.
[14:37] So yeah, I think condition wise the road surfaces are very good.
[14:41] So whilst it is hilly, you know, you can, you can sort of cycle
[14:46] the hills properly without worrying too much about potholes
[14:49] and and things like that. Yeah, yeah.
[14:52] OK. And then one of the things
[14:54] that's famous for that Iron Man Wales on the bike course is of
[14:58] course Saunders Foothill and the crowds you get there.
[15:00] What was your experience like of being being?
[15:03] That is late. That is amazing.
[15:06] I have to admit You before you do that, you do this little
[15:09] Wiseman's Hill, Wiseman, you come off Wiseman's Bridge and do
[15:11] a hill which is really steep actually.
[15:14] And I hadn't wrecked the course. I have no idea what what to
[15:17] expect. Then I knew it was going to be
[15:18] really hilly and that was a bit similar because there was at the
[15:21] first lap for that one, there's loads of people on there.
[15:24] And at first I thought, oh, is this is this heartbreaker lost
[15:27] times? And then I was like, and then
[15:28] everyone was like, no, it's further along.
[15:30] So that's a nice little taster, I think of what's to come.
[15:33] But yeah, going up the hill was just incredible.
[15:37] And it is, it was a bit like the Tour de France.
[15:39] It was like everybody was crowding around you and yeah,
[15:43] you just can't stop smiling and, and laughing with everybody
[15:46] because it just, it was just incredible, amazing experience.
[15:50] And I think you can tell now I'm still smiling when I remember
[15:53] it. And, and it had second lap
[15:55] crowns calm down a little bit. Not quite as busy on the second
[15:59] lap, but still incredible. And, and just the noise as you
[16:03] were cycling up, you, you couldn't hear a thing other than
[16:05] just the noise and the cowbells and music and, and everything
[16:10] that was going on around you. Yeah.
[16:11] You, you almost despite, despite the fact it was really steeped,
[16:14] you, you almost didn't want it to end.
[16:16] Yeah. Nice.
[16:17] Oh, you can't say far than that, can you?
[16:19] If if the hill is really steep but you want it to keep going
[16:22] because the crowds are going. Yeah, yeah, it's awesome.
[16:24] Yeah, yeah. It does feel as though it's got
[16:26] that kind of reputation, almost like the Solberg Hill Challenge
[16:30] Roth has got where people flock there to spectate and and it's
[16:34] become the Tour de France of the area on the day it.
[16:36] Happens, Yeah, I, I've not done Roth yet, but yeah, I think from
[16:41] what I've heard, I think it, it sounds like it's very similar.
[16:43] And yeah, it was incredible experience.
[16:45] Yeah, yeah. OK, What advice would you give
[16:48] to people? Obviously that the hilly,
[16:51] relentless rolling nature of that course makes heart rate
[16:56] even power very difficult to use as a metric and a guide.
[17:00] So how did you, how did you deal with that on race day?
[17:06] But if I'm honest, I cycled a lot by by feel a lot of hill
[17:11] work leading up to this and I I sort of, I know what I can do on
[17:17] the hills. Hill courses actually suit me
[17:19] better than the flat. I think so.
[17:22] And I always, I struggle a bit with power on the hills because
[17:25] I know it's sort of you have to even it out over the course of
[17:28] the whole thing. And I, I struggle with that
[17:30] because at times I think I'm pushing it too hard.
[17:31] And then you've got a downhill when you, you know, you're not.
[17:34] And, and so I might, in my head, I was like, I've just got to
[17:37] stick to about 150 on average. So I was just sort of glancing
[17:42] at what I was doing without paying too much attention
[17:45] because it was also very, it was once we'd warmed up, once he got
[17:49] to about 9:00 in the morning, half nine, it actually was
[17:52] really hot as well. So that wasn't quite what I was
[17:56] expected at that time of year, if I'm honest.
[17:57] So, so I just, I just tried to stick to how I fell because I
[18:02] knew all the training I'd done leading up to this that I knew,
[18:05] I know my body. I knew I'd be able to read what
[18:08] my body was telling me. And in my head I was just like,
[18:10] stick to try and get to an average of about 1:50.
[18:14] It's really hard when you're doing that stuff, those sorts of
[18:17] hills and you know, but I think for me, I pushed it quite, quite
[18:22] a bit on the the first lap of the hills.
[18:26] And then the second lap I did ease off a bit because I just
[18:29] thought don't be that person who does a brilliant bike ride and
[18:32] then a rubbish run. And I knew the run was going to
[18:36] be tough with all the hills on the run.
[18:37] So I was just, I just eased it off a bit on the second lap just
[18:41] because I just wanted to protect my legs and I knew I'm, I'm
[18:44] starting to get quite lifted by the crowd.
[18:47] So I knew going up the hills, I I feed off the crowds and I
[18:51] thought don't take too much out of here by getting awfully
[18:54] excited on on the hills just because of the crowd support.
[18:57] So I did, I did sort of cycle within myself a lot more on the
[19:01] second lap just to try and protect the run as much as
[19:04] anything, Yeah. I think that's it's really good
[19:07] advice for someone lining up to do Iron Man Wales and that you
[19:10] have to do the training on similar kind of train that
[19:12] you're going to face. It has to be relentlessly hilly
[19:15] and then you have to, we always sort of side up with this.
[19:18] There's an art to heart rate and power as much as there's a
[19:22] science to it. And you need to learn what you
[19:25] can do over six hours, plus how it feels in a two to five minute
[19:29] burst and how that affects you 3 hours later.
[19:32] And it sounds like you did a a really good job of that.
[19:35] Yeah, so in, in, I mean, you know this in preparation for
[19:38] this side, we'd had a family holiday in Lanzarote in summer,
[19:42] which for me was a bit of a self-imposed training camp.
[19:44] So where where we live in, in York, we have to cycle about an
[19:48] hour to get to any decent hills. So it's hard to get a good six
[19:53] hour ride of hills in. So when we went to Lanzarote, I
[19:55] took my my tribe out with me and we've got three teenage boys who
[20:00] don't get up until about 2:00 in the afternoon.
[20:02] So actually. I can go out and do my stuff and
[20:05] they don't even know I've done it half the time.
[20:07] But I used that holiday to do a lot of hill cycling.
[20:11] And you know, as anyone who cycles in Lanzarotti knows, it's
[20:14] really windy over there as well. And actually we had a few days
[20:16] of really bad wind when we were there.
[20:18] So that was all really good training because actually the
[20:21] hills are bad enough, but when you're going downhill there, if
[20:24] you got the wind into you, it's like going uphill as well.
[20:26] So for me that was, that was made a huge difference because
[20:30] I've really got a lot of hill work into my legs, which gave me
[20:34] that sort of a colic muscle memory.
[20:36] But you know, that sort of ability to, to know how to cycle
[20:39] the hills and not be afraid of the hills when I, when I went to
[20:42] Wales. Yeah.
[20:43] And it, you know, just helps because where I live and with
[20:45] work and everything can't get out to the hills as easily as,
[20:49] as I would want to. So, so yeah, that sort of gave
[20:53] me that sort of that that that power in my legs that I knew I
[20:56] could rely on when I had to in Iron Man Wales.
[20:59] And how far, how far out from Iron Man Wales did you do that
[21:02] sort of training camp holiday? I think it was about 5 weeks.
[21:07] I think I came back and I had five weeks before Lion Man,
[21:10] Wales or something like that. Yeah.
[21:12] Four weeks, yeah. I'm trying to think.
[21:13] Yeah. Five weeks.
[21:14] Yeah, Yeah. So it's I guess for people
[21:16] listening that's it's close enough that you'll have the
[21:19] physical benefits and you'll have the memory of having done
[21:22] it. Still but you.
[21:23] Can also lose the fatigue of the training camp and you can you
[21:26] can be fresh enough for race day.
[21:28] Yeah, that's I think that's an inevitability.
[21:31] We often get this question from athletes, which is, you know,
[21:34] I've, I've entered, I'm on Wales or I've entered, I'm on
[21:36] Lanzarote and I live somewhere flat.
[21:40] What do I do? How to how can I simulate or in
[21:43] extreme cases, I've entered an event in the Alps and I live
[21:46] somewhere flat. What can I do?
[21:48] And I think in an ideal world, people will hear this and go,
[21:51] oh, before I enter that event, I should consider how I would
[21:54] train for that event and make a plan for it because it's got to
[21:58] be training camps or many trips to similar kind of train you're
[22:01] going to race over. But I think, I mean, to be
[22:04] honest, we will Look, I was lucky it worked with summer
[22:07] holidays for the kids. I'd have still done it without
[22:10] that. Without that, I probably just
[22:12] wouldn't have done as well I'd have been.
[22:13] I'd have found it much harder work, you know so I guess it's
[22:17] that balance, isn't it as what's what's possible in leading up to
[22:19] these things and it's not always possible to do that.
[22:22] I I was going for my age group win.
[22:25] So for me it was all about I I knew I needed to get the hills
[22:28] into my legs and and I had that opportunity.
[22:31] So yeah, it's not everyone's idea.
[22:33] Was a summer holiday do. You know what though?
[22:37] The crossover of the Venn diagram of people who that is
[22:40] their idea of a summer holiday and listen to this podcast is
[22:43] probably like two. Yeah, right.
[22:49] So I liked I liked you'd used Coach Chris's patented Protect
[22:53] the Run idea as a mantra during the bike ride.
[22:56] Definitely brings you back. Down into there's a nice wizzy
[23:00] hill back down into Tenby as a as a treat for the end certain.
[23:03] And how did you feel heading out onto the run?
[23:05] I felt good, actually. I, I actually found I felt the
[23:10] best I've ever felt coming off the bike and coming off on
[23:15] getting onto the run. I did have that initial
[23:18] tiredness you always have that initial first kilometre when
[23:20] your legs started. But I knew actually my legs felt
[23:23] good. I knew I'd done the bike
[23:27] justice. I'd cycled it within myself and
[23:29] so I think I had, I felt like I'd protected the run.
[23:32] I didn't come out thinking I'm really tired.
[23:35] I've, I've finished bolting before and thought, I am so
[23:37] tired. I don't think I can run a
[23:38] marathon. But this time I had none of
[23:40] that. I actually thought, oh, I feel a
[23:42] lot right now. And, you know, I didn't, I
[23:44] didn't have that feeling coming off the bike of thinking, thank
[23:47] goodness that's over. I was actually, oh, that was all
[23:49] right, you know, and I could carry on if I needed to.
[23:51] So, yeah. So I think I personally, I think
[23:54] I pasted it. Well, I have a legal question.
[23:57] Could I have gone a bit harder? But actually I think I think in
[24:00] a way that's probably good. And I think Chris has said to me
[24:02] before, if you come off the bike feeling that way, you probably
[24:04] have paced it about right. So, so yeah, probably was about
[24:09] spot on for me because I did feel strong on the run, yeah.
[24:14] Yeah, I think that's that's the marker isn't it?
[24:16] If you finished the whole event afterwards thinking could I have
[24:19] gone harder on the bike, Maybe I could and you've had a good run.
[24:22] Yeah, yeah. Then I think if you you kind of
[24:25] like leave something in the savings account for the run and
[24:27] you can squeeze all that out. And even if you had gone 5
[24:30] minutes faster on the right, you probably would have gone a
[24:33] little bit slower on the run and it evens itself.
[24:35] Out, doesn't it? Yeah.
[24:38] All right, so the run course Iron Man Wales then for people
[24:43] again, for people who've never been or even for people who have
[24:46] been described this because it's it's amazing.
[24:49] Yeah, it's 4 laps and it's through Tenby.
[24:53] And so it is, it is just like you are just surrounded by
[24:57] crowds, virtually the whole road and crowds that are just going
[25:01] crazy the whole time. I mean their enthusiasm, it's
[25:04] incredible how some of them kept going with that level of noise
[25:08] for that whole day is unbelievable.
[25:10] But it, you are lifted by the crowds.
[25:13] And I remember when we arrived at a hotel the, the, the
[25:16] receptionist said if you ever feel tired on the run, you, you
[25:18] will just be lifted by the crowd and I'll keep you going.
[25:21] And she was absolutely spot on. They, they just, they just kept
[25:25] you going the whole way around. It was, it was amazing.
[25:28] There was no bit where you fell on your own or that you, you
[25:32] know, you weren't being supported by somebody.
[25:34] So yeah, it is, it's a four lap course and it's very hilly.
[25:39] That's all I would say. And twisty.
[25:41] So you basically, to describe it simply basically run up for two
[25:45] miles, for two miles, do 2 little turnarounds where you get
[25:49] your you out your lap band. And then you basically come back
[25:52] down for two miles into the centre of Tenby.
[25:55] And then do a sort of two mile route through Tenby, which is
[25:58] quite twisty and turny and, and up and down again.
[26:02] And then you head out and do it all again.
[26:04] But it's just, it's a great course.
[26:08] It's really tough, but I quite liked, I'd not trained for a
[26:11] hilly course, I have to admit, because most of my running's on
[26:13] the flat. But actually in my head, I
[26:18] actually quite like that course because I think for me it was
[26:20] just like, get up the hill, get some fluid at the top of the
[26:23] hill and then, you know, you can pace, you can stretch your legs
[26:26] out a bit more on the downhill. And then the crowds actually
[26:29] threw the main, but 10 people incredible.
[26:30] So you barely you're sort of just flying through that because
[26:33] you you're so lifted by all the people and and the kids all
[26:36] wanted to high 5 you and the the little power up boards that they
[26:40] they have all over the place. So, so yeah, it was, you know,
[26:43] for me it was like just do the effort to get up the hill and
[26:46] then the rest of it you just enjoy I.
[26:49] I love that the part of Tenby how the course kind of winds
[26:52] back on itself and in and out of the little streets.
[26:55] And for anyone who's not been, it's got a feel of it's almost
[26:59] like a bit like York's shambles, isn't it?
[27:02] Or a bit like Bygone Alley and and Harry Potter.
[27:06] Really narrow cobbled. Streets, yeah.
[27:09] And spectators can move across between.
[27:11] The rows and. Sea, they're athletes loads of
[27:13] times. I think it's fantastic.
[27:15] Yeah, my, my husband was watching me and he kept popping
[27:18] up at different places. So I never quite knew where he
[27:21] was going to be next. But you're right, it is, it is a
[27:24] bit, it is really narrow streets and cobbled streets.
[27:27] And if you sort of lose a bit of sense of direction at times.
[27:30] And also because there are two beaches, you know that.
[27:33] So you, you sort of when I first tried to work out where we were
[27:36] running, I got totally confused around the little streets.
[27:40] But once you're running it, it makes sense.
[27:41] But yeah, it is. It's quite, it's quite an
[27:44] unusual course, I would say, but but really good fun to run it.
[27:48] Really good fun. Yeah, Yeah.
[27:51] Right now, you mentioned earlier on your aim was to win the age
[27:54] group. Yeah.
[27:56] So let's talk about the racing. How aware were you at the time
[28:00] of where your competitors were, if at all?
[28:05] Very aware. So, so Llewella, the woman who
[28:12] came second to me, incredible athlete.
[28:15] I've been inspired for her for years and she, she always beats
[28:20] him about a country mile if I'm totally honest.
[28:22] She's, she's just incredible. She's a bit like a machine on
[28:25] the bike of the run and so much respect for her.
[28:28] And she beat me in Bolton in 2019, you know, and I was just
[28:33] absolutely amazed at how fast she could go.
[28:38] And, and she's just an amazing triathlete, huge respect for
[28:42] him. So I'd seen her on the bike
[28:44] course a couple of times. She overtook me on the second
[28:48] lap like a bullet. And I just thought, oh, fair
[28:51] enough. She's she's faster on me on the
[28:53] bike. And so I'd seen her come in on
[28:55] the run when I came in on the bike.
[28:57] So I knew exactly where she was. She knew exactly where I was.
[29:02] But you know, she, she's an incredible, she's a really,
[29:05] really consistent runner. So I knew I just had to try and
[29:09] do my thing and see what happened.
[29:12] Yeah, yeah. And you know, in a way it's
[29:14] worse knowing what you're up against because you know how
[29:17] good they are. And I think for the whole time I
[29:21] was gaining on there. But it was, it was really close.
[29:25] And going into the 4th lap I think I hadn't she'd started
[29:30] behind me. So it was AI thought I had about
[29:33] 6 minute lead going into the 4th lap, but it was actually only 90
[29:36] seconds because of the times. Yes.
[29:39] And my husband shouted at me, you've only got a 92nd lead.
[29:43] She was a little bit annoying because I'd been planning some
[29:45] extra walks on because the hills were taking their toll at that
[29:49] point. But so, yeah, the first lap was
[29:52] quite hard because I, I know how good she is.
[29:55] And I knew I just have to, you know, there was no margin to
[29:59] sort of relax at all on that last lap.
[30:02] So, yeah, yeah. So, you know, it was good.
[30:06] And, you know, I think the, the, the margin was 4 minutes in the
[30:10] end, which is, is really close, you know, over that sort of
[30:15] distance. It's incredibly close, you know,
[30:19] and I think to the third place athlete was another two hours.
[30:22] So I think that shows sort of what a battle we'd had.
[30:25] And, you know, but, you know, without, without her, I'd
[30:29] probably been a lot slower, in all honesty, because I had that
[30:31] incentive to really push it on the run.
[30:35] Yeah. But huge respect for her as an
[30:37] athlete because, you know, I've admired her from a file for
[30:40] years and years and years. So.
[30:42] Yeah. Yeah.
[30:43] Great to have someone to to push you and have that battle with I
[30:46] suppose. Yeah, yeah, yeah, yeah, yeah,
[30:49] yeah. And nice to come out on top.
[30:52] Yeah, and that and that actually that was, that was quite special
[30:55] because as you know, when I finished bolted last year, I
[30:59] didn't know I'd won my age group.
[31:00] So I finished feeling a little bit like, oh, you know, I know
[31:03] I've done quite well, but I've still not won my age group.
[31:05] And it's only when you told me at the finish afterwards that I
[31:09] realised where I was. Actually this time I knew just
[31:13] towards the end and someone had shouted at me from the crowd
[31:17] actually. And then my husband had shouted
[31:18] at me as well later on. So I knew I had it in the bag
[31:22] just as we're finishing. So actually running down the red
[31:25] carpet, knowing I had the age group win was really special.
[31:29] I mean, it would be really special anyway, to be honest,
[31:31] because it's such an incredible finish.
[31:34] But knowing that for the first, you know, it's the first time
[31:36] I've finished. And if then knowing that I
[31:38] actually had the age group win was was really special.
[31:41] Really special. Yeah, yeah.
[31:43] Congratulations. That's brilliant.
[31:45] Love it. I'm well deserved.
[31:47] That's really hard work. Yeah, I, I knew what I had to
[31:51] do. And, you know, I, I when I saw
[31:54] when I saw the Ella's name on the start list, I knew, you
[31:57] know, I knew what would be needed.
[31:59] And I, you know, I had a good idea of what I'd have to do.
[32:02] I didn't secretly think I'd win it, but I knew, you know, my aim
[32:05] was to just be as close to her as possible, you know, and try
[32:09] and close that margin that she always has over me, you know,
[32:12] So. Yeah.
[32:14] Yeah. It's just one about, you know,
[32:16] there'll be lots of other events.
[32:18] She's miles ahead of me again. But, yeah, for that one, it was.
[32:21] It worked well for me on that day.
[32:23] Yeah. Oh, I shouldn't.
[32:25] So will you take your or did you take your slot for for niece?
[32:31] No, we, we had to leave quite early the next morning to get
[32:34] home for work and kids going back to school and stuff.
[32:38] So I was gutted I couldn't go to the award ceremony, really
[32:41] disappointed. But, you know, it's, we have
[32:45] jobs, that's what pays for these events.
[32:47] And yeah, and we had, you know, the kid, we'd let the kids.
[32:50] So we had to get back and get them sorted and ready for
[32:53] school. So.
[32:54] So now a bit really upset about that.
[32:56] But it is just one of those things, isn't it just doesn't
[32:59] always work out. You know, I'm grateful to have
[33:01] managed to to squeeze that one in this year.
[33:04] So yeah. But one of one of our fellow
[33:07] athletes picked up my award for me and and posted it on
[33:11] afterwards, David Brown, which I'm really grateful for because
[33:13] that means an awful lot to me to have that on my mantelpiece to
[33:16] look at. Yeah, yeah.
[33:18] So that, that was really nice. Very grateful to him for that.
[33:21] Yeah, yeah. Well, you mentioned there, you
[33:24] know, sometimes things are not going to plan.
[33:26] We had a chat in the the pre interview here and and I
[33:30] genuinely meant what I said. I think a lot of athletes assume
[33:34] they hear the story of someone wedding or doing very well and
[33:36] they assume everything goes right all the time.
[33:38] And you know, I used to assume this when I was racing.
[33:41] All my competitors are just having an easy life and it's
[33:43] only me that's in the shed at 9:00 on a Sunday evening or
[33:46] whatever. You race at Iron Man Frankfurt
[33:50] earlier this year, it's one of those that didn't quite go the
[33:54] way you'd hoped it to. So let's talk a little bit about
[33:56] that. What was your experience there?
[33:58] Yeah, I entered at home at Sandford just to do 1 early in
[34:01] the season to, to just get that feeling of doing an Iron Man
[34:04] again and reminding myself how hard it was, I think and
[34:08] training had gone really well. I've done everything I should
[34:10] have done. It's a, it's a lake swim.
[34:13] It's a fairly flat bike course. It's undulating, but there's no
[34:17] killer hills. It's, it's relatively
[34:19] straightforward and the run is reasonably flat.
[34:22] It's, it's random river when you go up and across the river over
[34:25] bridges, but it's, there's nothing in it that's really
[34:29] challenging, not like Wales and and I'd prepared for it.
[34:33] I'd done all the preparation. I was feeling good got there.
[34:38] Lots of little things didn't go quite right before it.
[34:40] Lots of stressful situations at the airport, not being allowed
[34:43] to put our bikes on the plane because they'd switched to a
[34:45] smaller plane and having to stand at the check in for over
[34:49] an hour talking to lots of airport people until they agreed
[34:52] they might be able to squeeze the second my bike on the plane.
[34:55] And lots of just lots of things didn't go quite right before it.
[34:59] But nothing, nothing major. But on the day I didn't feel
[35:03] quite right. I just just felt a bit off.
[35:07] I hadn't my, my toilet visits weren't quite right.
[35:11] My stomach didn't feel quite right.
[35:13] I just assumed it was just nerves, you know.
[35:15] And then the swim went really well.
[35:19] The bike I thought went OK. I felt quite sick on the bike
[35:22] and I struggled to get my food into me, but but yeah, but I
[35:30] did. I thought I did OK on the bike,
[35:31] although I did find it quite hard work even it was a
[35:34] relatively slight course. And then on the run, I set off
[35:38] running and I felt, I felt OK, but I didn't feel 100%.
[35:42] My gels weren't sitting with me at all very well.
[35:46] And then about 16 kilometres I was violently sick and continued
[35:51] to be like that for the rest of the run calls.
[35:53] So I think for about the last 24 kilometres or something, I just,
[35:58] every time I had water or anything, I just bought it
[36:01] straight back up again. So not a good experience and
[36:06] not, not particularly enjoyable. And to to an event and I did
[36:09] finish it and I didn't, I was that bad.
[36:12] I still ran a Quarry 4 marathon, which I know he's not.
[36:15] I was going to say it's it's a great run considering you were
[36:18] constantly. Being yeah, I know, I know, but
[36:21] it's not, it's not the state I'd want to be in doing a thing like
[36:25] that because I really, I really was in a bad state and, and at
[36:28] the end of it, I, I was in, I was in a lot of trouble when I
[36:31] finished it is all I'd probably say.
[36:33] So he took an awful lot out of me, did that one and.
[36:36] And I just didn't, I didn't enjoy crossing the line.
[36:39] I just felt so I'll doing it. So yeah, yeah.
[36:45] So I'd still not quite sure what caused that, whether it was too
[36:48] many gels or something in the water, whether I had some sort
[36:53] of stomach bug that had gone where, you know, from the UKI
[36:57] still, I still don't really know what what caused.
[36:59] It it does sound like some kind of illness that was building.
[37:03] With you maybe? Not being quite right the day
[37:05] before the race. One of those things so hard when
[37:07] it happens right in race day and you've travelled out and you're
[37:10] out there and. Yeah, yeah, yeah, yeah.
[37:14] So now, so I did have a few, I did, I did look at sort of what
[37:17] I'd eaten and drunk, drunk on the day and try to work out have
[37:20] I done something wrong or different?
[37:22] And still not really sure to be honest.
[37:26] But the difference for Wales is that I actually avoided gels
[37:29] until the run because gels do give me stomach issues normally.
[37:34] So I tend to leave them for the run anyway.
[37:36] In France that I'd taken quite a few before they were, I'm still
[37:39] not sure that was what caused the issues, but I thought I'm
[37:42] not risking it for Wales. So yeah, but no, that one.
[37:46] So it was, I'm glad I've done it and I'm glad I've finished it.
[37:49] And actually it was an amazing event.
[37:51] So, you know, I would recommend it if anyone wants to do it.
[37:53] It's a great course and it's really well supported.
[37:57] It just didn't happen for me. That day was really, really
[38:00] tough experience. Yeah, yeah.
[38:03] Well, it sounds like you, you took that on the chin and you
[38:05] you accepted. I was probably I'll, I still had
[38:08] an amazing time. The race didn't go the way I
[38:10] hoped it would. But I think you learn a lot
[38:12] about yourself in those time events where things do go
[38:14] terribly wrong, whether you're the kind of person who folds or
[38:17] whether you go, I'm just going to grind this out.
[38:19] And it sounds like you're very much in the second category.
[38:22] Yeah, yeah, yeah. I think for me it was just you
[38:25] can walk it, you can get through it, just just finish it.
[38:28] And for me, it was more about what what caused it.
[38:32] Is it that I was just had a funny stomach go go or was there
[38:35] something with what I'd eat in my preparation, You know, more,
[38:38] more in terms of the there was a dehydrated before it and stuff
[38:41] like that. So again, I've not really been
[38:43] able to pinpoint it, but it did make me think a lot more for
[38:47] Wales on how I prepare for that. Certainly with the fluid and the
[38:51] food intake on the course and just making sure practised and
[38:56] practised in the lead up to that one, yeah.
[38:59] Yeah, well at least you got the end of season result that you
[39:03] wanted with the for Wales. That's the that's the best way
[39:05] to end it with an age group winners.
[39:07] No, Yeah, yeah, No, it's good. Yeah, yeah.
[39:10] So last, last question then, what's next for you?
[39:13] What What are you looking for for heading into the next
[39:16] season? If I'm honest, I'm not sure
[39:18] there's a few. I mean, I would have liked to
[39:21] have taken the spot at Nice. I would quite like to do that.
[39:25] I did that as the half distance world champs a few years ago and
[39:28] it was a fantastic venue for the heart and having watched the
[39:31] men's this year, I would quite like to do that.
[39:33] So whether there's an opportunity to try and grab
[39:35] another spot, I'm not sure. I'll say I'm not I haven't got
[39:39] anything planned for yet. It's not because I don't want to
[39:41] do so. I've just not got we've got kids
[39:43] with GCSE and stuff coming up. So we're in that cycle of
[39:47] important kids exams at the moment.
[39:49] So it's, it's trying to work it all around that at the moment.
[39:53] But yeah, I, I, I will try and get in Roth again.
[39:56] That's something I've been trying to get in for the last
[39:58] few years. And then Iron Man, Lanzarotti is
[40:00] the one that I still really want to do, but I need to be able to
[40:05] do a training week for that before I go off and do it.
[40:08] So that might be a few years away, yeah.
[40:10] Yeah, I love how that hasn't put you off.
[40:12] You spent time describing how even in Lanzarotti, when you're
[40:14] going downhill, if you're into the wind, you have to pedal and
[40:17] then you go. But I still want to do the race.
[40:19] I get that it's an amazing island, isn't it?
[40:22] Lanzarote. It's like a little paid for an
[40:23] island for one lap around. The Ireland thing is.
[40:26] And I think I've cycled most of the Iron Man course now, so I
[40:30] know, I know how tough it is, but I also, I just really like
[40:34] it as a course. It's in, it's just so unique in
[40:38] terms of the scenery and the hills and and it's that one,
[40:41] isn't it? It's like, you know, everyone
[40:43] says, oh, have you done for me? It's that just really would like
[40:46] to do Lanzarote at some point. So we'll say I'm not sure
[40:51] that'll be the next year or few more years.
[40:53] I think maybe when the kids have left her do that one.
[40:56] Yeah, it has got that, that cachet of a long standing.
[40:59] I think it's been going 30 odd years at this point, hasn't it?
[41:02] And when I was getting into the sport in the early 2000's, the
[41:05] local athletes would describe it with a reverence of almost like
[41:08] the corner of Europe around this island.
[41:11] And we're just praying that the weather's going to be kind to us
[41:14] and that we don't get punished too much so.
[41:16] Yeah, I can. See why nothing like you would
[41:18] be drawn to that? Yeah.
[41:19] So maybe, maybe one day, but I'll I'll see.
[41:22] Yeah. Not not got a plan for next year
[41:23] at the moment, but definitely trying to do a nine man of some
[41:26] sort next year. Yeah.
[41:28] Awesome. Well, listen, thank you very
[41:31] much for taking the time to come and join us.
[41:32] It's been great. I loved hearing the story and
[41:35] congratulations on the on the win for Iron Man Iron Man Wales.
[41:40] Thanks. Well, thank you.
[41:42] OK, that brings us to the end of this week's episode.
[41:45] Before we finish, here are some discount codes and deals for you
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[43:40] Until next week, have a great safe training and racing week.
[43:44] I'm coach Rob Wilby, and you've been listening to the Oxygen
[43:47] Addict podcast.

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