10k Ray National Series 2013 Wrap Up

national series logo 10k Ray

WRAP UP OF 2013
It was a long hot Summer…but I’m glad the constant fatigue of racing triathlons nearly every weekend is over and I get to reflect back on the season that was, along with also getting back into having a normal social life! 🙂

This was the first season where I actually put a plan together, in terms of what races to target and how to structure my training. It wasn’t a perfect season by any stretch of the imagination but I was happy to see certain things go certain ways and also see a clear increase in performances as the season progressed. Lots of training is great of course but structure and how you move through an entire season is more important and with everything I experienced this season in trying to get it right I can’t wait to get into the 2014 season and hone it even more!

EXCUSES ARE SUCH A GREAT THING!
10k ray triathlon blog - yearly wrap up - excuses picThere were some set backs and changes I would have made to my National Series plan looking at how results went overall. Such as missing out on the Valentia Sprint after it was turned into a duathlon, missing a massive field and opportunity for points at the TriAthy Olympic due to bad back spasms coming from over-training (collapsing at a track race and not being able to move for 4 hours is bad right?) and not realising that Lough Key was hosting such a large field of 500+ racers, where again great points were on offer. Also, I left it until my last 2 events to race my first Olympic distance triathlon and ended up doing 2 within 6 days, with the fatigue from the first one definitely feeding into the second one. I’ll be a little bit cuter and quicker off the mark with planning and booking in my races next season…and also try not to collapse from training again 🙂

There is also the can of worms of how Triathlon Ireland actually work the National Series and how points are allocated, but that would need a blog post just for itself!!! 🙂

HAPPY OVERALL?
My basic aim for the season was to improve on last years position and points, which I managed to do so and with some change left over, getting 543.785 NS points compared to 511.265 in 2012, dropping from 141st overall and 23rd in my age category to 63rd overall and 12th in my age category. All in all I was happy enough with my place in the rankings, considering the massive increase in racers, the far higher levels of competition, the fact I missed 3 big points scoring events and that I pretty much completely suck at one of the disciplines…swimming!!!

2013 NATIONAL SERIES RESULTS
National Series Points – 543.785 points
Overall Irish Ranking – 63rd
25-29 Year Old Age-group Ranking – 12th
Club Championships – Kilkenny Tri Club – 9th (top 6 male athletes)

1/ Mourne Olympic Triathlon – 110.84 points
Time – 02:17:46 / Overall Position – 24th
Age-Group Position – 4th 25-29
10k Ray Race Report – Click here

2/ Loughrea Sprint Triathlon – 109.316 points
Time – 01:07:59 / Overall Position – 30th
Age-Group Position – 4th
10k Ray Race Report – Click here

3/ Triathlone Sprint – 108.814 points
Time – 01:09:35 / Overall Position – 61st
Age-Group Position – 8th
10k Ray Race Report – Click here

4/ Two Provinces Sprint Triathlon – 108.092 points
Time – 01:06:43 / Overall Position – 40th
Age-Group Position – 7th
10k Ray Race Report – Click here

5/ Dublin City Olympic Triathlon – 106.66 points
Time – 02:17:07 / Overall Position – 38th
Age-Group Position – 6th
10k Ray Race Report – Click here

North Tipp Sprint Triathlon – 100.635 points (not counting)
Time – 01:13:26 / Overall Position – 63rd
Age-Group Position – 8th

Full results of all athletes in the National Series can be found here
Full results of National Series Club Championship can be found here

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World Triathlon Championships London – A Race Report

World Triathlon Championships 10k Ray blog grandstand

Blue Finishing Carpet – This is where everything would be decided!

It was last November when I found out that I would get the chance to race in London for Team Ireland and from then on my 2013 season was based around getting in as good a shape as possible for it! In the months and weeks building up to it the chance to get to race against some of the best age groupers in the World got me more and more excited!! The Sprint race was on the Friday, I flew over on the Tuesday morning to get registered early and soak up as much of the event as possible as I had to make a quick exit from London shortly after the race on Friday evening.

I was not disappointed, the buzz was electric right from the off with seemingly every single nation having some form of representation at it and triathletes of every age and ability with support in tow were there to enjoy the whole thing. Throw in some great racing from the pro triathletes in the World Aquathlon Champs on the Wednesday, including Cork’s Lizzie Lee in the female race, and the Junior/Under 23 Elite male & female on the Thursday and the stage was set to get out there and race hard on Friday.

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I had originally entered the World Aquathlon Age-Group Championship on Wednesday morning (1km Swim followed by 5km Run) simply as a chance to test out the lake and the run route before my main race on Friday as there was no course recce available to athletes but as I was suffering from a niggle in my right shoulder I decided to pass and give myself an extra day of tapering 🙂 Looking back it was the right decision as I really would have felt like I was letting down the Irish colours trying to keep up with people who could actually swim!!

I felt completely awful for the Friday-Thursday before the race. Because of a few different reasons I had actually only done about 2 hours of training over a 5 day period and then finally got in a bit of a swim and cycle on the Thursday. I had read that tapering down training can make you feel tireder but I wasn’t expecting to feel like I was running on complete empty with every muscle aching! I just kept telling myself I had done the right thing and I would be shocked back into life come Friday 8.35am!!

Thursday evening we said goodbye to our trusty steeds as we left the bikes overnight in the transition zone, which had a very Ironman feel to it, especially with all the Ironman bags some racers had used to protect their bikes from the rain. Two Sainsbury’s plastic bags over the saddle and tri bar arm pads would do me fine 🙂

Race morning started nice and early with a 5am alarm call, brekkie of a energy drink, microwave pot of porridge and banana and into Hyde Park for 6.30am to finish getting my transition area together, which actually ended up being one of the simplest transition zone set up’s ever as you weren’t allowed anything on the ground apart from helmet and shoes. Towels and boxes were banished! Headphones on with some pumping music to get the adrenaline going.

But then crisis…the front wheel on my loaner set of wheels wasn’t spinning freely at all. Brakes weren’t the issue. I was lost!!! Kris Muldoon who was racked beside broke the news that the bearings were busted and nothing I could do apart from pedal harder during the race and invest in my own set of wheels over the Winter! So after some cursing and blaming the fact that today was Friday 13th it was back to the Irish tent in the athlete zone, try to keep warm, begin my warm up session and then leave the safety of the tent to walk the 200metres to the start line!

10k ray world triathlon chapmionship swim

Me & Kris Muldoon on way to swim start

SWIM – 750metres / 14min 25sec

world triathlon championship london 10k ray swim start

The blue pontoon awaits 1,000’s of racers to start their swim!

After being held in a pen like nervous cattle for around 15mins, 100 of us 25-29 year olds started walking the famous blue plank! It was a great feeling to start a race like this with a fairly packed grandstand and the famous blue finish line carpet which has had the greatest triathletes of all time run along it right beside you! There was no getting used to the water at all apart from spooning some water into your hands and splashing it on your face and down the neck of your wetsuit. We were made sit on the pontoon and then with about 40secs before the hooter we were allowed to jump in and quickly get in position against the pontoon trying to get your legs nice and high against it for a big push off.

The adrenaline was high and it was a trash fest once the hooter went but I found myself dropped by the leading swimmers in what felt like the first 20metres! I took this as a positive though as it meant not worrying about any kicks and punches to the head! I tried to get back on feet but uncontrollable palpitations meant I really had to slow down, try to breath and settle into own rhythm. The water conditions and temperature in the lake were pretty much perfect and I got through at a decent pace for myself but I was always going to way back after the 1st leg. The aim was not to come last in the swim and I just about managed it 🙂

BIKE – 22km / 37min 18secs

world triathlon championship london 10k ray cycle bike

Out of the tri bars a lot to deal with twists & turns

You better have had your run legs on you getting out of the water and some spikes in your feet as it was a serious long and slippy run to transition. I had one of the fastest T1 times in the wave but still clocked up nearly 3 minutes getting in and out on the bike! The weather in the days before the race was horrendous with the internal Hyde Park roads as slick as ice. We had been thoroughly warned about the danger on this course but many athletes didn’t seem to heed this at all. I didn’t see any crashes myself but heard all the horror stories afterwards from racers and spectators.

The course was unlike any on the Irish circuit. The closest thing to it would be Dublin City Triathlon (which has 5 laps for 40km) but even then this London course (3 laps for 22km) would put it to shame with the number of twists, turns and U-bends and not to mention the speedbumps. There was close to 40 dangerous bends in total and for some you had to come to a complete stop to make sure you didn’t taste tarmac! I have the feeling that if this was a normal race on anywhere else it would have been cancelled or turned into a Aquathlon!

I was happy-ish to get through the course in 37mins as I wouldn’t have any experience with the necessary bike handling skills and although I can’t say the issue with the bearings on my wheel were felt while cycling (as it’s probably been like that since I got the wheels from my mate!) I can only assume it affected my power and time I was able to put down.

RUN – 5km / 16min 20sec

world triathlon championship london 10k ray run

Hurting…hurting a lot

Back into the marathon length, slippy transition for T2 and again I had one of the fastest times in my age group but still took nearly 3 minutes to drop the bike and get my Asics on to start laying down the law 🙂 This course was built for me and I thoroughly loved every single step of it even though it hurt like hell! The run course was 2 laps around the Serpentine Lake. The support was amazing especially around the transition area, the finishing chute but mostly coming over the Serpentine bridge where there really was a massive contingent of Irish supporters cheering like mad and giving some serious high 5’s. The guys from Shipmytribike were also on show to let some serious shouts at all the green trisuits from their truck parked just off the course!

The course was very flat and fast apart from a 1km drag at the far end of the course which suited me down to the ground as it allowed me to go further into the pain threshold and eat into the lead of those who came in 1-2mins ahead of me after the bike. The final lap meant you got that unbelievable experience of running down the blue carpet alongside the grandstand and through the same finishing chute that we have watched all our triathlon heroes do down the years! In the last 800metres I got my kick working and managed to run down a few Germans, Yanks, Canadians and Mexicans but finished just 2 seconds behind a Brit…Grrrrr!

My run times have been my saviour this year and I was delighted to put down my fastest ever time when it mattered most and post the 9th fastest run in my age-group, definitely the biggest positive I will take away from not only the race but my whole season of training!

RACE BREAKDOWN
(placings are all within the 25-29 year old category)
750metre Swim – 00:14:25 – 90th out of 99
T1 – 00:02:45 – 11th out of 99
42km Bike – 00:37:18 – 58th out of 99
T2 – 00:02:40 – 16th out of 99
5km Run – 00:16:20 – 9th out of 99
TOTAL – 01:13:26
60th 25-29 year old

10k Ray world triathlon championship finish

Finish Line Pose!

A massive thank you to my friends and family for all the well wishes in the run up to the race, especially my girlfriend and tri-newbie Maria who helped me get over some serious confidence issues about doing completely shite in the race and for also tracking my splits while I was racing and sending me a message as I came over the line which made the race for me! I can’t thank the guys and gals at Fit4Life and Kilkenny City Harriers enough who really went above and beyond with their funding as it pretty much covered all costs, while the further funding from Kilkenny Tri Club was very much welcomed. The Irish team were a brilliant bunch of guys and gals and it was an honour to race with them all, while the team managers really went above and beyond and made the whole experience more enjoyable!

10k ray team ireland photo world triathlon championship

The Irish tent!!! A great old bunch of folks ;D

Full gallery of all the pics I took available on my Flickr account

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The Off-Season – What’s a Triathlete to do?

cross country 10k ray winter season plan

This is the time of the year where triathletes suddenly find themselves at the end of a long season and no more big races to look forward to. Not only that, they struggle to know what to do with themselves at all. Post race season blues is definitely a condition that can sap your lust for life and desire to get out to exercise! There are many thoughts on what is best to do —> Give yourself a complete break and keep the feet up for the Winter before coming back fresher than ever; Take a shorter break for 2-4 weeks as a little recharge; Keep going as normal; Keep going a normal but drop total training time down to around 20-30% of total when you were at your peak; Drop all normal training but take up another sport like indoor football, surfing, kayaking etc to keep your self active and fit.

DON’T STOP GOING!
My personal approach is to keep on going with the 3 triathlon disciplines, focus on your weakness and enjoy your strength! It is vital to drop the majority of hard intensive training across the 3 sports and give the body some level of respite. Go long and easy instead to start building your base fitness for 2014.

If you are a weak cyclists invest in some new gear and get out for regular long easy miles to get your legs strong. If you are a weak swimmer invest in a good coach and work on your technique. If you are a weak runner try join up with a running club or with runners of similar ability and run as often as possible. Winter also provides the perfect opportunity to take up something new to complement your tri training add some spice to your life! A good focus would be strength and conditioning training such as cross-fit or core classes.

Another way to keep the interest levels high is spoil yourself with some new purchases. Maybe it’s time to finally invest in that turbo trainer for the bike or time to even upgrade the winter road bike or maybe get those brand new expensive runners you really want seeing as you ran your others into the ground over the last 3-4 months!

winter biking 10k Ray blog post training

DON’T STOP RACING!
Keeping competitive is a great trait to have for both your mental and physical being. It keeps things fun and gets you out and about with like minded individuals. It is also a pretty good feeling to do well in races so I recommend taking 1 of the 3 triathlon sports you excel most at and try find a few Winter events to target. The off-season does not mean you pack away your competitive spirit 🙂

These next few months are very important in setting up the 2014 season so treat them as serious you would during the Summer racing period!

RUN FOREST, RUN
Running is my thing so my focus for the next few months will revolve around County and National Cross Country races as well as a couple of longer distance road running events. These will give me focus, keep me competitive (something which I would be lost without!) as well as helping to get in a decent running base and build strength to take into the Duathlon season in early 2014.

run message 10k ray blog post winter season triathlon training

The aim will be to get in running training at least twice a week while racing at the weekend or 3 decent training sessions if not racing. Focus will be on endurance training (80min+ runs) and mid-to-long distance interval sessions (Tempo runs and 1-5km threshold repeats) along with keeping up with the Fit4Life Winter track season. Got to make sure I keep that fast kick in my legs for the last 400metres of a races!!! 🙂

The Winter strategy for the bike is to hibernate the TimeTrial bike, invest in a half decent road bike and try get in 1-2 decent steady endurance spins per week, increasing the mileage each week until I am getting in regular 2.5 hour+ rides. The swim training will focus on getting an underwater video analysis and getting my hands on a decent 3 month training plan (Nov-Jan) to build endurance with regular 3km+ swims and get the technique sorted for the 2014 races. Jaysus, I have literally just finished the 2013 season and I’m already thinking what races I want to do next year…I need a break!!!

TARGET RACES FOR WINTER 2013
-In order of date, not importance. Liable to change-

  1. Leinster Novice Cross Country / Oct 27th
  2. Leinster Intermediate Cross Country / Nov 10th
  3. Kilkenny County 10mile road race / Nov 17th
  4. Waterford Half Marathon / Dec 1st
  5. National Novice Cross Country / Dec 15th

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12 Weeks to London…Week 12!!! (9th – 15th September)

10k Ray Triathlon Blog

WEEK 12 = 9th – 15th September
THE FINAL WEEK!!!

MON
AM. Swim – 800m/20min with 50m repeats
PM. Brick – 14km/25min Gym Bike Fartlek followed by 800m/3min Run Sprint

TUES
PM. Run – 8km/40min with 2x 4min Race Pace Interval

WED
AM. Swim – 800m/20min Tempo
PM. Brick – 20km/40min Bike Fartlek followed by 1km/5min Steady Run

THURS
Off

FRI
A.M. RACE World Triathlon Championship
750m/14min Swim – 22km/37min Bike – 5km/16min Run

SAT
Boozing 🙂

SUN
Boozing 🙂

Total Swim – 2.3km / 1hr
Total Bike – 50km / 1hr 20min
Total Run – 14km / 1hr

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Photo Gallery – 2013 World Triathlon Championships, London

10k Ray - World Triathlon Championship 2013 - Blog header image

Below are a sample of some the pictures I took over the course of my 4 days in Hyde Park, London while racing at the World Triathlon Championships! I will have a blog race report in the coming days about the experience. To see the full range of pictures please click here to visit my Flickr account! Feel free to use or share any of the images.

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12 Weeks to London…Week 11 (2nd – 8th September)

10k Ray Triathlon Blog

WEEK 11 = 2nd – 8th September

MON
PM. Swim – 1.5km/35min 100m repeats
PM. Run – 8km/35min Fartlek Track Session

TUES
PM. Brick – 33km/60min Bike Interval (Fartlek + 10k TT) followed by 2km/10min Easy Run

WED
PM. Swim – 1.2km/30min Aerobic River Swim

THURS
PM. Brick – 20k/30min Recovery Bike followed by 8k/40min Running Track Session followed by 10k/30min Recovery Bike

FRI
AM. Physio (Owwwww)

SAT
AM. Bike – 30km/60min Interval Bike (4x 4min Race Effort)

SUN
AM. Swim – 1km/20min Sea Swim

Everything is packed and on the road to London!!!! Come on Ireland 🙂

Total Swim – 3.5km / 1hr 30min
Total Bike – 93km / 3hr
Total Run – 22km / 1hr 45min

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Kilkenny Triathlon Club Men to take on the World!

Just a quick post to wish the absolute best of luck to my fellow Kilkenny Triathlon Club members joining me over in England next week to take on the best in the world at the World Triathlon Championships!!

The 5 men below are the best Kilkenny Triathlon Club has to offer across the different age groups and we will compete across the Sprint and Olympic World Championship races. The Irish flag will be proudly carried over the line by each one of us 🙂 There is another Kilkenny man racing, Jason Pierce, who races for Cork Triathlon Club and I wish him the best of luck too! Go on the Cats!!! 🙂

In the picture below from left to right – 
Eddie O’Keefe, Olympic Race, 30-34 Age Group
Eoin Molloy, Sprint Race, 35-39 Age Group
Alan Rhatigan, Olympic Race, 30-34 Age Group
Ray Lonergan (myself), Sprint Race, 25-29 Age Group
John Molloy, Sprint Race, 70-75 Age Group

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“Taming the Northern Beast” – Race Report from Mourne Olympic Triathlon

Early, early, early start for this race with the long drive from Kilkenny to Castlewellan, County Down ahead. 5am alarm call and 5.30am on the road. Why do we do this to ourselves? However, as you got towards the Mourne Mountains and drove into the race location it was clear it was worth the effort. Absolutely beautiful setting in a wonderful part of the country. Always find that a great race setting is a fool proof way to get yourself straight into the right mind set. Check out the stunning view below that greeted us for the swim 🙂

This was great race organisation by Olympian Triathlon Club, with the car park, registration, transition, swim start and finish line all within 200metres of each other. It was a very bright but also very windy, chilly start to the day and looking at the lake, and the waves that repeatedly crashed up and down, it didn’t appear too attractive or warm! At race briefing we were told that the 2 waves would be merged into one. I immediately thought this wasn’t the best thing to do and looking back at the number of people on the swim and bike legs at the one time I think leaving it as two would have been the safer option.

SWIM 1.5km Lake Swim / 00:25:05
The lake actually ended up being a perfect temperature for racing and far warmer than when standing around waiting to get in! The choppy waves stayed put though and the decision to turn it into a 400 person mass start meant this would be a very interesting swim. What a way to try out my brand new 2XU E:3 wetsuit for the very first time in open water! A cheeky hooter went off without any warning catching me off guard cleaning my goggles while the madness started. And so began the trash-fest to the 2nd buoy at 700metres, with many, many punches to the head. In fairness, I gave as good as I got 🙂 There was some clean water once turned at the buoys but this was actually to my detriment as it meant relying on my own race line rather than the feet of those right in front of me. 25mins of dealing with sea like waves and a criss-cross route, I was out and towards transition.

 

BIKE 40km (20km Out and Back x2) / 01:12:51
Tough, tough, tough cycle! The minute you left T1 and got out onto the main road it was a stiff headwind right into your face, everyone looked like they were seriously hurting. Hills and more hills on the way out were made even worse with the horrible realisation that you had to do this twice 😦 There was an awful collision right in front of my eyes about halfway out the first 10km involving 5 cyclists where 3 going one direction crashed with 2 going the other way on the other side of the road. It looked a very serious incident but luckily the ambulance were on hand very quickly to look after the guys. I haven’t seen or heard anything about it since but wish the guys a speedy recovery.

It was an experience to see Bryan McCrystal in full flight, who came from a few minutes down on the swim leader to tear through the bike course and set a time I didn’t think was even possible. As I hit the turnarounds I tried to count my position, down from 100+ after swim to inside the top 50 after the bike. 72mins and change for the 40km and now time to do my thing on the run leg 🙂

RUN 10km Forest Trail Run (2x 5km loop) / 00:37:54
I saw Anna Crooks a few spots ahead of me towards the end of the bike leg and tore through T2 like a lightening bolt to get out onto the run course just behind her. Every race I do with her in it she ‘chicks’ me. “Not this time” I kept telling myself. She is having an awesome season and has crushed me in the National Series rankings so getting the better of her at least once this year will be one of my highlights 🙂

I love the slightly off-road run course, quick light cadence and careful foot position with all the loose stones was the order of the day. There is an absolute bastard of a hill on both loops which seemed to completely suck the life out of everyone. However, it was almost the exact same length and incline as the hill on my training route in Jenkinstown Forest, “Bring it on”!!!!

The first run lap offered the chance to appraise overall position and see how you were moving through the field, but the 2nd lap meant no chance of this as you met all the traffic from those doing both the 1st and 2nd lap. I just tried keeping the cadence high, back straight, chest out, arms relaxed and heart rate under control and see where a decent 2nd lap gets me in the overall rankings. I had estimated around 35th place but delighted to find out afterwards it was actually 24th, Happy Days!

RACE BREAKDOWN
1.5km Swim – 00:25:05 (105th out of 342)
T1 – 00:01:29 (9th out of 342)
40km Bike – 01:12:51 (26th out of 342)
T2 – 00:01:04 (4th out of 342)
10km Run – 00:37:54 (8th out of 342)
TOTAL – 02:17:46
24th place overall / 4th 25-29 year old

I was delighted for the two Kilkenny Triathlon Club girls who travelled up North, Irene Henebry and Una Byrne, who smashed the course with both breaking the 3 hour barrier and it was great to see how much this meant for them, especially over such a beast of a course. Eoin Molloy (driver for the day) put in another great performance taking 18th overall and should hopefully have cemented his place inside the top 20 in the National Series rankings.

For the photo gallery of the event (James Shelley) please click here
Full results available here 

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12 Weeks to London…Week 10 (26th August-1st September)

10k Ray Triathlon Blog

WEEK 10 = 26th August – 1st September

MON
PM. Run – 12.5km/60min Steady State

TUES
PM. Brick – 30km/60min Bike Steady State followed by 2km/10min Easy Run

WED
AM. Swim – 1.7km/45min Sets
PM. Run – 12km/60min Interval with 5x 1km at race pace

THURS
AM. Swim – 1.2km/30min Sets (50metre Max effort repeats)
PM. Bike – 30km/60min Interval with 7x 2min Max Race Effort

FRI
AM. Run – 4km/20min Easy run with 4x 100m Strides

SAT
A.M. RACE Mourne Olympic Triathlon
1.5km/25min Swim – 40km/72min Bike – 10km/38 Run

SUN
AM. Bike – 35km/70min Steady

Total Swim – 4.5km / 2hr
Total Bike – 135km / 4hr 30min
Total Run – 40km / 3hr 10min

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Packing for the World Triathlon Championships!

ITU London Blog Pic 10k Ray

Apart from bringing your Triathlon ‘A’ Game, there are a lot of little things to remember and think about before zipping up that suitcase and making your way towards London in September for the ITU World Triathlon Championships! With only 9 days to go until the whole thing kicks off with the World Aquathlon Championship on Wednesday 10th, now is the time to get that list together and start ticking things off as you fill your bag. I have my list outlined below and these are what I am bringing for the Sprint race, which takes place Friday 13th September…. Uh oh, I just realised my race is falling on the unluckiest day of the year!!!!

TRAVEL & RACE REGISTRATION
*Plane Boarding Pass
*Hotel Booking
*Airport-London City Train Booking
*Passport
*Triathlon Ireland Card
*Directions to race/Race area layout
*Mobile Contact Details & Collection Point for ShipMyTriBike

RACE WEEK TRAINING IN LONDON
*GPS Sports Watch (Garmin) & Charger
*Heart Rate Monitor
*Training Socks
*Running T-shirt
*Tri-Shorts
*Cycling Jersey
*Bike Repair Kit / Allen Keys / Tools
*Official Triathlon Ireland Team Clothing
*Light Waterproof Jacket (weather dependent!)
*2x Energy Gels & 2x Energy Drink Sachets
*Suncream & Aftersun (weather dependent!)
*Music Player/iPod Shuffle & Headphones
*Band Aids / Vaseline

SWIM
*Transition/Sports Bag
*Wetsuit
*Trisuit
*Timing Chip (collect at regsitration in London)
*Flip Flops
*Goggles x2 (bring spare & try have tinted & clear options)
*Swim Hat x2 (bring spare to wear as 2nd hat for warmth)
*Body Glide or Spray for Wetsuit Removal
*Wetsuit Repair Gel
*Nutrition Pre Race Start = 1x Energy Gel & 1x Energy Drink Sachet
*Roll of Toilet Paper

BIKE
*Bike & Race Wheels
*Track Pump (will be readily available at event)
*Tri Shoes
*Socks (if wearing them)
*Aero/Road Helmet
*Sunglasses
*Bike Bottle = Aero bottle with straw or standard bottle
*Talcom Powder
*Race Belt
*Race Number (collect at registration in London)
*Nutrition for Bike Leg = 1x Energy Gel & 1x Energy Drink Sachet
*Elastic Bands/Duct Tape (attach gel to tri-bar & hold tri-shoes)
*Small Transition Towel

RUN
*Runners with Lock Laces
*Run Visor

OTHER
*Post Race Towel & Warm Clothing
*Casual Clothing for the week and night out!
*Comfortable walking shoes/runners
*Phone & Charger
*Toiletries
*Camera & Charger
*Medication
*Some Handy Sterling ££££

And most importantly, don’t forget to bring your own Irish flag and have it planted with someone close to the finish line so you can grab it on the final run in and get your very own iconic image of crossing the line holding your country’s colours proudly aloft!

Watch the video below and let the excitement start to build 🙂 Wooooop, Go Team Ireland!!!

If there is anything I should have added to this list please give me a shout on Twitter at https://twitter.com/10k_Ray

10k Ray Instagram – http://instagram.com/10k_ray

View a full breakdown of the racing schedule for that week by clicking here