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IRONMAN Malaysia | The Ultimate Course Guide – Heat, Hills & Humidity! — Transcript

by Coach Steve Moody · 5,923 words · 914 segments · language en · Watch on YouTube

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0:02Are you planning on racing Ironman
0:03Malaysia and want to know what to expect
0:05on this challenging course? Well, if so,
0:08this is the video for you because in it
0:10I'm going to talk through what to expect
0:11from the newly tweaked swim, bike, and
0:14run course and hopefully that you can
0:16beat
0:17what is actually a very high average DNF
0:20rate.
0:21Okay, so who am I? Uh my name is Coach
0:24Steve. I am an Ironman U certified coach
0:26and a YouTuber for the last 5 years who
0:30specializes in Ironman and 70.3 course
0:32reviews. I do this by interviewing
0:35either local coaches, race directors, or
0:38athletes that have done the course and
0:39ask all the questions that you have in
0:41your mind. Is it wetsuit legal? Is it a
0:43TT bike? Is it
0:45um or is it what's at the aid stations?
0:47And I put it together in an easy digest
0:49video for you. And this day we're going
0:51to go through Ironman Malaysia.
0:54I do this in conjunction with my with my
0:57collaboration partners, Training Peaks.
0:58Training Peaks is the industry leader in
1:00terms of human-based
1:03training software that will allow you to
1:06track, monitor, and follow your progress
1:08to being Ironman ready.
1:10It's also a great place where you can
1:11buy plans that integrate seamlessly with
1:14your fitness wearables or you can
1:16actually connect with great coaches like
1:17myself
1:19who will actually work with you
1:20one-to-one.
1:21But anyhow, that's enough about that.
1:23Well, let's talk a little bit about
1:25Ironman Malaysia. Now, Ironman Malaysia
1:27is a difficult and challenging course.
1:30It is actually one of in the top three
1:33highest average DNF rates on the Ironman
1:35circuit with an astonishing
1:3815% DNF rate. Now,
1:41that's due to a couple of factors. It is
1:44difficult logistically in one sense.
1:46It's also which has challenges.
1:49It the temperature is the big thing and
1:52also the road surface is not brilliant,
1:54which lends to kind of sort of
1:55punctures, etc. But we'll talk through
1:57that and what you should do to prepare
1:58yourself this race, because
2:01on one hand it's challenging, but it's
2:02another hand, it's absolutely beautiful.
2:05So,
2:06and
2:08first off, in the swim course where you
2:10will start today, it is a
2:13two loop swim course with an Australian
2:16exit, and I'll talk about that in a
2:18moment. So it means that you will start,
2:20you'll go out
2:22around and back. An Australian exit
2:24means that you come off the exit the
2:27water
2:28back on land and then go into the water
2:29again to complete it. So we will talk
2:31about that there.
2:34The the water, as I said, the key thing
2:36to do, it will be non wetsuit. The water
2:39temperature is 28 degrees plus all the
2:41time. So you so in terms of your prep
2:43for this, you should definitely be
2:44practicing swimming your distance in the
2:47sea with out any without any wetsuit on.
2:52It'll prepare you much better.
2:54So how will your day start?
2:56Ironman Malaysia as standard will
2:59practice a rolling swim start. So you
3:01will turn up and there will be kind of
3:03three pens you can get into. You can get
3:05under 70 minutes if you think you're
3:07going to be fast then you will get a
3:09yellow swim cap. If you're going to be
3:10between 70 and 100 minutes you'll get a
3:12purple swim cap.
3:14Or if you're going to be any longer than
3:16that and under the the cutoff time of
3:18two hours and 20 minutes, you will get
3:20an orange swim cap. How does this infect
3:22your day? So when you turn up you will
3:24be put into pens.
3:27And this is an example of an American
3:29race because I don't have an Ironman
3:31Malaysia one. These are guys waiting in
3:33the pens.
3:34And because they've
3:35Ironman by using this rolling swim
3:37start, it allows them to break up
3:39swimmers by different abilities and also
3:41to ease them into the water in a very
3:43controlled fashion. So
3:46at the start of the swim at 7 7:45 for
3:49you guys, you will
3:51the volunteers here will hold you in
3:53place and you will come in. I think it's
3:55four or five into the water at time. A
3:58beep will go every six or seven seconds
4:00and then they'll let in the the swimmers
4:021 2 3 4.
4:04Okay?
4:05This means two things, as I said, it
4:06moves away from that mass start where
4:08everyone's running into the water and
4:09that was terrifying. But it also allows,
4:11as I said, Ironman to bundle up swimmers
4:13of similar ability. So faster guys
4:16start was at medium guys and slower guys
4:18at the back. It means the chance of you
4:20being swum over by a faster swimmer is
4:22completely lessened
4:23if you put yourself in the right corral.
4:26So
4:28the key thing here is do please be
4:30honest about your swim time. Do not kind
4:32of go, oh, I'm going to be tight to the
4:342 hour 20 minute cut off. I'll put
4:35myself in at the start with the under 70
4:39minutes.
4:40That's a really bad idea because two
4:42things will happen. One, you'll get swam
4:44over by stronger swimmers and it will
4:46make your day miserable. And two, you
4:48gain no real benefit because your timing
4:51chip only gets activated when you
4:54for want of a better phrase, your feet
4:55get wet because here
4:57is where the actual timing matters. So
4:59it's only when you cross over the water,
5:02that's when your timing chip pops. So
5:03please seed yourself honestly. It will
5:04set yourself up for a much better day.
5:07And in terms of the actual swim itself,
5:11some of the key things to note
5:14this
5:15the first 200 meters is always fast and
5:17furious. Please pace this very easily.
5:20As I said, if you're in the right
5:21corral, try to swim beside someone's
5:23hip. Take it easy. It's only the start.
5:26You will turn at this red buoy and you
5:27will head up here. There will be
5:29kayakers and sort of
5:31canoes etc and stand up paddle boards to
5:33keep an eye on people.
5:35And and then you'll turn around here
5:37after around 700 meters.
5:40Another short 250 down and go turn
5:42around here. If you are a weak swimmer,
5:44I always advise people to go wide at the
5:46red buoys. Why is that? Because actually
5:50the fastest route from A to B
5:52is going cutting really close to the
5:54buoy. But if everyone does that, there's
5:56a lot more room for physicality and
5:58there's people can get in touch. But so
6:00I say if you're a weaker swimmer, just
6:02go wide.
6:03Yes, it'll add on one or two meters to
6:05your overall time, but it means you'll
6:06be out and it'll be open water and you
6:08won't get into any physical contact.
6:11So again, then we come down for
6:13[clears throat] the 600 meter.
6:15And then we will take a left turn out
6:17for now remember
6:19it's two laps. So the key thing here is
6:22you will be coming out of the water,
6:23you'll be running for 40 meters and then
6:25back into the water.
6:27Top tip here with an Australian accent
6:29is
6:30you will be swimming for whatever 30 40
6:33minutes and you'll be horizontal. So I
6:35from when you're coming in for the last
6:36150 meters here, kick your legs a little
6:39bit more. It allows your
6:41blood flow to get round your legs
6:43because you don't want to go from
6:43horizontal to vertical and then you'll
6:45get all dizzy.
6:46Slowly get up onto the beach here. Do
6:48not jump up and start sprinting. Take
6:51your time because all if you jump up all
6:52the blood will run to your will drain
6:54from your head and you'll get dizzy and
6:56you'll fall over. Take your time here.
6:58Was it was it check your time on the
7:00watch? Was it waved at a crowd? This is
7:03not a time to to to sprint here. Take
7:06your time, get the breath. And again,
7:08when you're coming into the water again,
7:09making sure your goggles secure, it was
7:11it and everything and your swim cap is
7:12on.
7:14And then you repeat that process.
7:16In terms of sighting, there's not an
7:18awful lot to it. Make sure that there
7:20will be buoys along here that you will
7:21kind of
7:22keep to your right and then turn as in
7:26as long as you are keeping to the to
7:28close to those buoys, you will be okay.
7:30You don't want to end up in here and add
7:32on another kilometer worth of swimming.
7:35It's swim as I said is a new kind of
7:37swim course. They're trying it out. Um
7:39it's it will be warm, it will be non
7:41wetsuit. Take your time and do not was
7:44it try to sprint this. Make sure you get
7:45good form.
7:47Draft if you can. Drafting is where you
7:49actually swim beside someone's under hip
7:52or on their feet
7:54and you kind of get sucked along a
7:55little bit just because if you think
7:57about how they work that in the pool, if
7:58you're swimming inside someone's speed,
7:59it's easier because they're breaking the
8:01tension in the water. So
8:03um
8:05pace it,
8:06be ready for the Australian exit, and
8:08draft as much as possible, and you'll
8:10have a good day.
8:12You And in terms of then we will have
8:13your um cut off time, which is, as I
8:16said, from your when your feet get wet
8:18to when you exit the water, you'll have
8:202 hours and 20 minutes, and then there's
8:22a short run up of around 200 m into T1,
8:25which we'll talk about now.
8:28Um now, first off, Ironman is this new
8:32to Ironman. Ironman will use uh because
8:34especially as it's a split transition,
8:36that means that
8:37transition one where you transition from
8:39swim to bike, and transition two where
8:41you transition from bike to run are in
8:43different places.
8:45That means you actually use a bag
8:47system. And this sounds oh now might
8:49sound very very confusing, but
8:50essentially instead of leaving
8:52everything beside your bike and your uh
8:56in in one place, you will have to have
8:57things packed in a bag the day before,
8:59and that will form part of the
9:01transition flow.
9:03Ironman now again if you're a little bit
9:04nervous, the two bags you'll be worried
9:06about will be the blue bag which I said,
9:08which is you wear your
9:10you will I'll talk through what goes in
9:11there um and your green bag, that's the
9:14bike personal needs that where you can
9:16pick up along the route, and I'll talk
9:17about where that happens.
9:20So
9:21you will need to pack and lay and when
9:23you're when you're registering and when
9:25you've registered and when you're
9:26setting bringing your bike to transition
9:28one and your blue bag to transition one,
9:31you'll bring your red bag to another
9:32place in transition two, you'll need to
9:34have packed it in advance
9:36um because when you transition in T1,
9:39you'll be taking off your uh you'll be
9:41taking off your goggles and your swim
9:42cap, you'll be putting that into the the
9:45bike bag, and you'll be taking out your
9:46your helmet, your bike shoes, whatever
9:48you're going to was it uh racing that
9:51day, it might be cycle cycle specific
9:53kit or it might be just a tri suit. It
9:55won't be anything too heavy because
9:57trust me it's going to be warm out
9:58there.
10:00Um
10:01and you have to pack that as I said the
10:02day before and put that in. So
10:05a little if you're a little bit nervous
10:07about what goes into the bike bags and
10:09all the rest and how the blue and bag
10:11blue and red bag system works. Don't
10:12worry, I've a video in the comments
10:14below that that demonstrates how to pack
10:16them, what goes in which and where they
10:18go.
10:19But for your transition, once you've got
10:21that right, and by the way, another key
10:23thing, you will not be able to make sure
10:25you get it right the day before when you
10:27leave it because you will not have
10:28access to either your blue or your red
10:30bags on the morning of the race,
10:34which is unusual.
10:36Okay.
10:37Transition and but the good thing about
10:39when you're setting up your bike the day
10:40before and you're laying out your blue
10:42bag and you're laying out your red bag,
10:43you get a chance to walk transition.
10:46And for me, there's four places that you
10:48need to know.
10:49Um one, you need to know where the swim
10:51exit is and what that run is and you'll
10:53run up to here.
10:55Uh there are changing tents um where you
10:57sort of go where you'll find your blue
10:59bag and so that's the second point,
11:01where is my blue bag?
11:04And then once you have your, as I said,
11:05your goggles, your swim cap and you've
11:07got your helmet on, by the way, put your
11:09helmet on and
11:10and clip it first because you can't
11:12touch your bike until that's done.
11:14You'll get a penalty otherwise.
11:16Then you need to run and you will find
11:18where your bike has been racked the day
11:19before.
11:21So that's three.
11:22Now in this, as I said, the
11:25it might seem very simple when you're
11:26doing it the day before and oh, it's
11:28very obvious that's my green bike I find
11:30or my black bike.
11:32Make sure you have walked it the day
11:35before so you know your ins and your
11:36outs and these four points because it
11:38will all seem different after you swam
11:39for like an hour and a half and you're
11:41feeling great because you were nervous
11:42about the swim
11:43um and then you're trying to find your
11:44bike. For me, I'll always look for a big
11:46inanimate object like a tree or a port a
11:49loo or something like that so I know I'm
11:51in rack number
11:53B and they typically have letters on
11:56them and but they're also numbered with
11:58your race number on.
12:00Um
12:01I'm rack number B. I'm was at number 100
12:04and that's midway down. I run there and
12:06there's my bike and it's looks right in
12:08front of that tree.
12:10Once you have that, then you will run
12:11with your bike and remember you have
12:13again, you have to have your helmet
12:14fastened.
12:15And at this bike exit. And then the next
12:17key point, the fourth point, is what we
12:19call the mount line. This is the fourth
12:21point.
12:23The mount line is where you cannot get
12:25onto your actual bike until you pass
12:27that line and there will be volunteers
12:29with flags going here and there'll be a
12:30red line on the ground. It literally is
12:32a red line.
12:33You have to get over that mount line
12:34before you can actually get on your
12:36bike. So there will be a period of
12:37picking up your bike here from the from
12:39the the racks and running with it or
12:42walking.
12:43Take your time in transition. It's
12:44better to get it right than it is to go
12:46through this fast like an Olympic or a
12:47sprint triathlon because if you mess up,
12:51don't leave your bike shoes or forget
12:52some nutrition, it's way more impactful
12:55if you have to go back.
12:57So
12:58walk it the day before. What your key
13:00places you need to know. Where do I come
13:01out of the swim? Where is my blue bag?
13:04Where is my bike? And where is the mount
13:06line?
13:07Make sure you you do that. And I give a
13:09a tip with my guys when they're doing it
13:11the day before,
13:12take a video. We have everyone's
13:13smartphones because you won't be able to
13:14sleep the night before
13:16before, excuse me.
13:18And it makes it nice and easy to refresh
13:19your memory.
13:20Okay, so we've done the swim. We've done
13:22T1.
13:24We're out in that challenging yet cool
13:26bike course.
13:27Um okay, and we clear all drawings.
13:32All right. Listen, I hope you guys are
13:34enjoying the video. Please give it a
13:35like. I do these videos and they're
13:37completely free to everyone. And if you
13:38do like, it means I'm around more and it
13:40helps the channel an absolute million
13:42and it doesn't cost you anything. And if
13:44you have other races that you're
13:45planning on doing in Europe, North
13:47America, Asia, I have all of them
13:49covered at this stage. I have 150 races
13:51reviewed now and I have another 20 to
13:53cover off and I'll have this the full
13:55suite.
13:56Um and please do subscribe. I also do a
13:59lot of training content will help you as
14:00well and other sort of Monday motivation
14:02stuff etc.
14:04Okay, now we're on to this bike course.
14:07The bike course is known for to being
14:10challenging as well. Um
14:12and that's
14:13that's down to a couple of things. One,
14:16it's noted that the road surface is
14:18variable. It's not brilliant. It's not
14:20smooth tarmac of like you're coming from
14:21the States or Europe. You do need to
14:24keep an eye out on it. It is and the
14:27third thing a second thing it's also
14:28quite undulating as you can see from the
14:31um
14:32the profile here. It's jaggedy if
14:34anything. Now, there's no major massive
14:38heartbreak hill type climbs where it's
14:40like you're going over eight nine
14:42percent. Um but there are these little
14:44hills which mean you need to manage your
14:46gears well.
14:48Through through
14:49um other factor is the heat. Um Malaysia
14:53will be hot and well so this means you
14:55have to be very careful of your
14:57hydration and your fueling as well and
14:59we'll talk about the age stations in a
15:00second.
15:02So
15:03and the other question I get asked a lot
15:06are the roads closed? They are
15:08partially closed. They're well marshaled
15:11and there's there's some junctions and
15:12parts of are closed but not the entire
15:14thing. So you do need to have your wits
15:16about you.
15:17In terms of what how the actual course
15:19works it's a two lap course. You will
15:21come out from T1 as I said it's a split
15:23transition so you're going to a
15:24different place for T2.
15:26So we'll come out here
15:30and
15:31we go up here around
15:37I'll talk about to the age stations as
15:39we go
15:41and down
15:45We do not go down that dog leg again but
15:47we go back here for the second time
15:51back and on
15:53the second lap
15:58we go down here for the
15:59for to finish off in T2.
16:03So
16:05key things to note about this course as
16:07I said the road surface isn't brilliant
16:08so you have to have your wits about you
16:10and the the climbs this in terms of the
16:15actual sort of main kind of pain points
16:16on the climb
16:18From 5K to 15 K, so it's just where you
16:20do this once,
16:22there's a couple of little hills here,
16:23so that's going to be a little bit
16:24dodge.
16:26And from kilometers the 36
16:29to 61 and then for the second lap it'll
16:31be 110 to 135. There's a bit more hilly
16:35on this and you can see these points
16:37here.
16:39[snorts] And again from 83 to 88
16:46and 157
16:48to 263.
16:50There's some climbs there. Write that
16:51down on your stem and all the rest that
16:53so yeah for you remember where they are.
16:55It's a course that I said it's going to
16:56be challenging. Is it a TT bike course?
17:00Yes, because it's not there's not huge
17:02climbs, but again the road surface might
17:04be questionable. It's not renowned for
17:06being too windy
17:07and but it will be hot.
17:09So if you have a TT bike, yes bring it,
17:11but again I would careful about terms of
17:13having the tires too high pressure. I'd
17:15be between 80 to 90 PSI rather than 100
17:17plus because the road surface is
17:19variable.
17:20Do take care of the aid stations. We'll
17:22talk about them there because it's more
17:24about heat management and fueling on
17:26this course.
17:28And get the swim, the T1 and the bike
17:31done, you've got 10 and a half hours.
17:34Okay, so in terms of the aid stations,
17:37they're
17:39aid stations are key and fueling is key
17:42in Ironman racing.
17:43You do also have the option by the way
17:45when you're coming out of the water to
17:46actually get some
17:48use the toilets or get a bit of water or
17:49isotonic drink which is great because
17:50you will be chasing your hydration all
17:53day long.
17:55In terms of where the aid stations are
17:57on the bike and this is cool, write this
17:58down so you'll have it on your stem so
18:00you won't forget. There's around 14 K,
18:0234 K, 107, 42, 49, 123, 62, 136, 80,
18:10154,
18:1294 and 167.
18:14So there's some key things to note about
18:16Ironman aid stations. They I am
18:20they are basically
18:22this is the the way of a flow of an
18:23Ironman aid station. And the first thing
18:25I want to shout out is
18:27the only place you can drop litter on
18:29the entire course is between
18:31these two points. If you do it anywhere
18:33else, you'll be spotted by a marshal and
18:35disqualified and it's a really dumb way
18:37to lose your to lose your finisher
18:38medal.
18:40These are around 300 to 400 m long as in
18:42there'll be lots of tables and people
18:44will be offering water, isotonic food,
18:47um isotonic water and a toilet. So and
18:50the food it's typically bananas and
18:52stuff like that.
18:53The
18:55actual um
18:57isotonic drink is 100 plus, which is
18:59different to kind of most of the other
19:01most of the other races in Europe and
19:03America were using precision hydration.
19:05So do do get a chance if you can trial
19:07that beforehand when you're over there
19:09and that's key because you don't want to
19:10suddenly try it out and you'll be
19:12reliant on that to keep in your
19:13electrolytes level up
19:16um and then find out it doesn't work
19:17well with your stomach.
19:19The other thing about aid stations are
19:22know where they are.
19:23Communicate to your fellow riders when
19:25you're going in. A lot of people just
19:26suddenly pull in and they don't don't
19:28think about it they and they and they
19:29actually cause an accident.
19:31Know where they are, communicate to your
19:33fellow riders that you're going in,
19:35communicate to a volunteer what you what
19:38you want, water, ISO, food, banana, gel
19:42um
19:44and slow down.
19:46You see too many riders go try to go
19:48through at 100 mph
19:49and they end up knocking the bottles out
19:51of hand and then they sort of like they
19:52never get the hydration. It also becomes
19:54quite dangerous because people are
19:55throwing litter as they can in between
19:57the trash zones
19:59and then they're knocking bottles out of
20:00hand. So it this area can be quite uh
20:04kind of a lot of debris on it. So just
20:06make sure you're keeping an eye on that.
20:09Um
20:10you can stop at an aid station,
20:13but my advice is you can only stop at
20:15the at the very end if you want to use
20:17the toilet. So you cannot stop here or
20:19stop here
20:21because most people will be riding
20:22through and grabbing and going and not
20:24stopping. So again, if you want to stop,
20:27you have to go to the very end, pull
20:28your bike in, put your bike against the
20:30wall, or there might be racks there,
20:32and then park it and then go to the
20:33toilet and then come back out again. And
20:36when you're getting out on the bike
20:37again, communicate, I am coming out, I'm
20:39coming out, looking at the other riders,
20:40because the the faster guys will be
20:42going again, you'll be overtaken by the
20:45stronger riders on the second lap. So
20:46therefore, just keep an eye out.
20:49They're high risk in terms of there's
20:51lots moving at an aid station, but
20:52they're also high reward. And if you
20:54don't use an uh these aid stations well
20:57to fuel, hydrate, you will not finish
20:59the race. So know where they are, know
21:01what's been served, and know what your
21:03hydration strategy and and fueling
21:04strategy is. I have a video in the
21:06comments below on how to work that out.
21:09But again, look, the key thing is
21:12there's some simple things you can do.
21:14Practice grabbing a bottle, practice
21:15putting it in your um your bottle cage,
21:18and
21:19do that with someone, a friend holding
21:21out a bottle, so you're comfortable
21:22doing it. Don't try to do this first
21:24time on the race because otherwise it
21:25will come a cropper and you'll take out
21:27other people.
21:29And my video shows you what you need to
21:31practice and how what to do, what not to
21:33in terms of like arm and aid stations.
21:35And then you'll get the benefit of all
21:36that
21:37beautiful cool water,
21:39electrolytes, and fuel to keep you going
21:41all day long.
21:43Okay, now we're back to T2, which is a
21:45completely different place. Um as I
21:47said, so you will have dropped your red
21:49bag, which is your bike to run bag as
21:51part of that. And then you will have
21:53also
21:55um Oh, sorry, the actual bike
21:58bike personal needs, by the way, are uh
22:00kilometers 36 and 111. That's where you
22:02have to you can stop and pick up if
22:04you've got something specific you want
22:05to eat that.
22:06I'll talk about where the run special
22:08personal needs are as well.
22:10Now we again, we need to
22:14be able to rack our bike, put our helmet
22:17in and our bike shoes into the run gear
22:19bag into that and take out our runners
22:20and our visor and off we go.
22:23So
22:24they don't have a map for the transition
22:26for T2, but again, I'll tell you the
22:28areas you need to know as landmarks when
22:30you're preparing.
22:32You need to know the dismount line.
22:34That's the line on the ground, red on
22:36floor, people waving flags, where you
22:38have to stop and get off your bike
22:40entirely
22:41um um before you can enter transition
22:43two.
22:44The next place you need to go is where
22:45your bike will be racked. Again, it will
22:47be a different place, but the number
22:48you're racking will be the same. So, I
22:50was said I was hypothetically 100. I'll
22:52need to find where 100. You will have
22:54walked this the day before because you
22:56will actually have to put your bag in
22:59part of this flow.
23:00Only after you've racked your bike can
23:02you take your helmet off um and at that
23:05stage you can run towards the changing
23:06tents and when you get your red bag,
23:08that's your third point,
23:10there you can actually put your socks on
23:12and your runners and your visor or
23:14whatever you're going to put on. And um
23:16by the way, put your bike computer and
23:18your your bike bottles into the red bag
23:20as well. There's been
23:22room there's been tales of people losing
23:24these because people are light-fingered
23:27in transition afterwards.
23:29Sorry to have to say that, but it has
23:30happened in certain races. So,
23:33and the fourth area is your run exit,
23:35okay? So, dismount line, where do I stop
23:38my bike?
23:39Rack point number two, where do I where
23:41do I rack my bike?
23:42Changing tent and red bag, where do I
23:44where do I go? Where do I get my runners
23:46on? And the minute you get your runners
23:47on, nothing good happens in T2, so get
23:49your ass out and get moving.
23:52There's an aid station right outside our
23:53slow, therefore do not sit there, take a
23:55gel,
23:56get to the aid station, take a gel
23:57there. And as I said, the four point is
23:59the run exit.
24:00If you're nervous about what goes in a
24:01red bag, that's covered in the video
24:03below.
24:05Okay.
24:07As I said, there's aid station, there's
24:08so many so much stuff at the at the run
24:11aid stations. They're roughly around
24:12every kind of mile, so like or a
24:14kilometer and a half if you're talking
24:15old money.
24:17And there's loads of stuff at it.
24:19There's water, there's isotonic, there's
24:21gels, there's
24:23salty snacks, there's sweet snacks.
24:25Because you're running past it, it means
24:27you can a much better chance of a much
24:29more wide wider selection.
24:32Sunscreen.
24:33Yes, again, it will be hot out in the
24:35run and keeping yourself your core
24:36temperature down is going to be key.
24:38Some things to note, it's the same
24:41with the trash zone
24:43uh starting a starting line. You can't
24:45just suddenly drop your litter in
24:47Malaysia and all the rest. Do not do
24:48that because we will not be invited
24:49back. Um but the only other difference
24:52is there's more variety there and you
24:54instead of getting
24:55um your liquid in bottles, you're
24:56getting them in little cups and that
24:58actually helps you there.
24:59Um volunteers still be nice and still to
25:02be polite. There's all the stuff you're
25:03there. Um you can actually
25:06iced water. Again, this is going to be
25:08key. Heat management and keeping your
25:10core temperature down is the reason why
25:12you will or will not finish this race.
25:14Don't be afraid about putting ice down
25:16the front of your trisuit, put it under
25:17your cap and put it there, let it melt
25:19and keep your head cool. Um it's
25:22absolutely vital that you do that.
25:24But again, you're on this cool run
25:25course. It's a much flatter course as in
25:28again, ignore that. That run profile
25:30makes it look like there's a hill.
25:31That's just a scale thing.
25:33It's a three lap course. Um oh sorry.
25:39where you are completely flat. Um you're
25:44you start off here at T2
25:47uh dun dun dun.
25:49We go up.
25:51Come down here, up around.
25:54And this is your turnaround point.
25:57And unfortunately, past the finish.
26:00It's always hard. You'll hear other
26:01people finishing and all cheering and
26:02all the rest. But again, it's actually
26:06use that as fuel as I go that will be me
26:08and and two more laps time or one lap
26:10time etc.
26:12So you do that three times.
26:15You will be passing a they use a band
26:17system as well. So therefore as in like
26:18a hair band, so you there will pass a
26:20point twice on it where you get either a
26:23red or a yellow band and therefore
26:25you'll know where you are on the course.
26:27And but it's also your your Garmin or
26:29your Apple Watch will tell you as well.
26:31And some things with the aid station
26:33with the run course, it's pure flat.
26:36Break it into
26:38was it, as I said, the 14 k loops as
26:40such in your head because it's three
26:41laps. You go, okay, first 10 k, 14 k,
26:44I'm going to just find my legs. I'm
26:45going to get on top of my core and my my
26:47heat management. I'm going to keep on
26:48top of my fueling.
26:50Second lap, try to see if I can dial
26:52into your long runs pace and
26:54let the legs go a little bit more.
26:57And the third lap, it's just always hard
27:00and it's more of a mental battle than a
27:01physical one because your head is just
27:02telling you stop. This is just
27:03ridiculous, and it is. But the crowd
27:06will be great. You'll you'll see your
27:08friends and your family out there as and
27:10make sure you you smile at them, high
27:11five, etc.
27:13And then just think about the finish
27:14line, think about why you're doing this.
27:16You took on this massive challenge.
27:18And have mantras kind of
27:20short powerful statements to keep you in
27:22the zone. And link that into your why.
27:24If you're doing it for memory of a loved
27:26one, say their name. If you're doing it
27:28as
27:28approve yourself to inspire your kids or
27:30whatever, use those words to get you
27:33going.
27:34Don't ever miss an aid station if it's
27:36just even a case of using the splash
27:38zones to keep your core temperature
27:39down. If you're fueling,
27:42there's coke at these aid stations as
27:43well. I used that in the last couple of
27:45laps because it's kind of sugary
27:46goodness. Well, sugary kick of the
27:48backside, and that will keep you going.
27:51And then you've got swim, bike, and run,
27:54and the transition time, you got 17
27:55hours to get it done.
27:57It's a tough course. It's hard. It's a
28:00the heat will be there. The road surface
28:01is brilliant on the on the and it's
28:03non-wetsuit.
28:05You will need this, but pace it well.
28:08Keep on top of your hydration. Keep on
28:09top of your
28:11your heat management and fuel well, and
28:13then you'll get there.
28:14And you will get to see this absolutely
28:16deadly finish line, as I said, and
28:17that's your magic moment. Think about
28:19that when it gets tough.
28:22Keep on your timetable. Now, just again,
28:23just to be clear, this video is used to
28:25be in conjunction with reading the
28:27athletes guide and also attending a race
28:29briefing. They also do transition tours.
28:31Make sure you do that. That's a of a
28:32cool option.
28:34Um,
28:35and
28:37but so,
28:38this video is great
28:39in terms of actually giving you little
28:41hints and tips, but never
28:43overestimate it. Some of these
28:45timetables might change. Some of these
28:46this might be a like a year or two. It
28:48might be looking at 2028.
28:50Make sure you check the the website.
28:52Make sure you attend an athlete's
28:54briefing because they give you the most
28:55up-to-date info.
28:57But at the moment, when we were looking
28:59at, you could check in from athletes for
29:01Thursday onwards, AWA, get in an hour
29:03earlier, but um again, that's one of the
29:06perks of the job. You can also check in
29:07on Friday.
29:09As I said, the
29:11bike drop-off and timing chip off it tip
29:16check check-in is correct.
29:18This is the right one. You can ignore
29:20this other one here. Now remember,
29:22you're dropping off to two different
29:23locations, T1 and T2. Makes it more
29:26logistically difficult. There is shuttle
29:29buses, etc. And make sure you pay
29:30attention to those and that will help
29:32you get there correctly.
29:34And
29:35you will be able to get race morning.
29:36You will be a transition will open at um
29:415:45. I tend to get there pretty early
29:44because so if anything has gone wrong,
29:46and you will have access to your bike,
29:48uh but you won't have access to the
29:50bags. So just bear that in mind. So
29:52again, pack well, take pictures, make
29:55sure you've got it all right, and do
29:56your checklists.
29:58And
29:59and then your fun day in Malaysia was
30:01kick off at 7:45.
30:03I wish you the very best of luck. Thank
30:05you very much for watching. And I hope
30:07it was useful. Please do ask any
30:09questions. And again, please do like and
30:11subscribe to the channel.
30:12It's um as I said, I do these videos and
30:15I do and I really enjoy them. And let us
30:17know how you're getting on. Let us know
30:19what you recommend as a course. And um
30:21did you beat that 15%
30:24We really hope you do.

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