IRONMAN WESTERN AUSTRALIA BUSSLETON DECEMBER
DISTANCE SWIM 2.4 MILES CYCLE 112 MILES RUN 26.2 MILES
Want a fast time for an Ironman then this is the course for you.
The following information is from a past Ironman finisher to help you have a successful ironman.
Location - Coastal resort 225 km south of Perth and 4 hour drive.
Established – 2004
Past Winners Jason Shortis 2004 & 2006
SWIM – Starts on the west side of the jetty then swim out parallel along the pier which is 1.8km long turn right at the end and head back to shore. Calm waters of Geographic bay.
Expect temperatures to be 65-70 degrees. Wetsuits advisable.
BIKE –Pan cake flat 180km around the bay and other coastal estuaries around the Margaret lake region. Three loop bike course probably one of the fastest in the ironman series. Use your lightest tyres and inner tubes on this clean very smooth surface.
RUN – Three laps of the Busselton coast shoreline. Flat course no shade so use a large cap or visor and sunglasses.
VIEWS – White sands clear waters and ships out to sea stay focused on the task at hand. Plenty of time to sight see after.
SPECTATORS – This is a good Ironman to view loved ones and competitors. If you check out the course you can see the same athlete 8-10 times during the race. A seaside resort with plenty of good eating places to suit your budget.
WEATHER – Mornings are cool but by mid day expect temperatures to rise to 85 degrees +.
PREPARE FOR IRONMAN WESTERN AUSTRALIA
SWIM – Open water is a must. Practise 1800m brief recovery then another 1800m.
BIKE – Train on your own in the aero position. Last 12 weeks consider time trial efforts 10-50 miles in aero position sandwiched between easy fat burning warm up and warm down also in aero position. Practise good nutrition cramped up while being aerodynamic. Learn to run after.
RUN – Train on flat running courses and learn quick fast cadence.
Mark Kleanthous is a 30 times Iron distance finisher for coaching and training tips log onto www.ironmantips.com