Insights from IRONMAN Boulder

Equipment errors

• On the equipment page, make sure it works. Why start a long day with gears that are not set-up correctly?
Tip: If you do just one thing, make sure your bike is correctly set-up. If it's not, you will die on the bike and your run will be disastrous, with the possibility of injuries. A DNF will be a reality.
• Then there were the people with their TT bikes, aero bars, helmets, who looked the part but were riding sitting upright for kilometres on end. Aero equipment is designed to make air flow more efficient. If you sit upright, you nullify the functionality of this very expensive equipment .
Tip: Sit in a tucked-in position for as long as you can.
• Train with your equipment. In fact, aero equipment that is not used correctly becomes extremely inefficient.
Tip: Use it, you paid for it.
• Riding with a stiff upper body wastes energy. This happens when you either have not trained for the event or are not comfortable on your bike.
Tip: Make friends and ride your bike often. Make sure you sit comfortably because if you are not comfortable on your bike, then you have a major problem. A simple bike-set up is vital to achieve the most comfortable and efficient set-up.

Nutritional no-no’s

When it came to nutrition, it was as if most of the age groupers had given this no thought at all.
• Gels within the first few miles of the ride are not a good idea when there’s a long day ahead.
Tip: You can’t stay on a sugar high for more than maybe two-and-a-half hours because you will vomit later on, have to walk and might not finish.
• I saw a guy with a foot-long Sub in his pocket. Really? Well, if it works for you, great buddy.
Tip: Rather get help from a nutritionist or someone that has some experience and then train with your preferred food and find the correct mixture for you .It’s a fact that you will burn more calories than you can take in, so make sure you take in valuable calories.