IRONMAN Copenhagen Athlete’s Guide 2022

Writing it down commits to tri’ing my best on the day. This is exactly what the numbers below mean. If I fall short on the day with those numbers I would have known I tri’d my best.

With all that said, here we go with IRONMAN Copenhagen, Denmark 🇩🇰 time goals:

Swim

Pace per 100 meters: Approximately 2 minutes or better per 100 meters.

Swim time: 1 hour and 20 minutes or better.

T1

Hopefully, I get all I need sorted, sunscreen, nutrition, helmet, compression socks, etc ….. and get out onto the bike.

Bike

Aiming for the lower range of my power output to be 220 Watts or 2.2 watts/kg on the flats and downhills coast on the downhills to stretch any Achilles tightness and maxing out at 300 250 on the climbs (most of the climbs max at 5% with the exception of a 12.6% climb around mile 56.6). Keeping a close eye on a speed goal of 20 to 21 miles per hour. 20 miles per hour equates to 3 minutes per mile. The total bike elevation is 3478 feet as per Cameron Wurf’s win in 2021. With 112 miles of Copenhagen biking to be done, this leads to an estimated bike time of:

Bike time: 5 hours and 40 minutes.

Fulgaz Partial Course Video.

T2

Again here the goal is to get everything I need along with gear for a successful run, this will mean changing to a new set of compression socks and putting on my ankle brace for needed Achilles support applying KT tape to my foot (will be challenging with all the sweat and oil from the bike)….. but either way I won’t rush out of transition until I have the essentials for the best run given my Achilles tightness.

Run

Always the unknown once I get off the bike, did I go too hard, how’s nutrition, how’s the body legs and foot feeling? With all that said hoping for the best run, I can deliver on the day. With a lack of run training the last few weeks given my Achilles issue, it looks like my pacing will be right around 9:30 minutes per mile 11 minutes per mile 12 minutes per mile (mostly due to the fact that I can’t push the pace too hard due to Achilles / heel tightness). The total run elevation is 268 feet as per Cameron Wurf’s win in 2021 so hopefully, this flat elevation works in the favor🤞🏾.

Run time: 5 hours and 14 minutes.

Estimated Finish Time

As per the numbers above and pending all goes well on race day my estimated finish time is:

12 hours and 14 minutes not counting transition times.