Oxygenaddict Triathlon Podcast IRONMAN: Dealing With The Unexpeced On RaceDay | Ep 509
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Oct 2, 2024 Discover valuable tips from athletes tackling Ironman races across Wales, Italy, and Nice. Learn how to handle unexpected punctures with calm roadside repairs and smart prep techniques. Get insights on race cutoffs, seeding strategies, and adapting your fueling plan on the fly. Explore gearing recommendations for hilly courses and why race conditions can lead to faster bike times. Whether you're a newbie or a seasoned pro, you'll find practical advice to navigate the surprises of race day!
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Pre-Race Tyre Prep And Practice
- Change your tyres and inner tubes or refresh tubeless sealant 7–10 days before race day to reduce puncture risk.
- Practice roadside tyre changes during taper so you can repair quickly and calmly if it happens.
Hour-Long Puncture, Calm Finish
- One athlete lost over an hour to a roadside puncture but stayed calm, got neutral service help, and finished their first Ironman beating cutoffs.
- Staying composed after a major mechanical prevented giving up and enabled a successful finish.
Know All Course Cutoffs
- Know every course cutoff time and location, including intermediate cutoffs, before you race so you can plan pacing or contingency pushes.
- If you’re toward the back of the field, use that knowledge to adjust effort on sections to avoid heartbreaking disqualification.