RACE IN­SIDER

2017 win­ner and Kona podium fin­isher Lucy Charles shares her top course-com­plet­ing tips for one of the tough­est Iron­mans on the cir­cuit

220 Triathlon Magazine - - Contents -

How to smash Iron­man Lanza

Iron­man Lan­zarote has a mass

beach start, which can be daunt­ing. In or­der for this to go as smoothly as pos­si­ble, prac­tise run­ning into the sea with some friends or team­mates. Run­ning in shal­low wa­ter and sand can be dif­fi­cult, but you don’t want to dive too early into shal­low wa­ter es­pe­cially with crowds of peo­ple around you. See ses­sions 1 and 2.

The bike is no­to­ri­ously tough and

hilly with over 8,000ft of climb­ing. The good news is that most of its climbs are grad­ual with a cou­ple of ex­cep­tions. Ex­per­i­ment with climb­ing in the aero po­si­tion – the Ti­man­faya climb is a good ex­am­ple of when this will pay off as you climb into a head­wind. How­ever, when you climb into Soo vil­lage from Club la Santa you’ll have a tail­wind, so climb­ing sat up­right is much more ef­fi­cient. See ses­sion 3.

Lan­zarote is windy. There are

some key points on the course to look out for, es­pe­cially when chang­ing di­rec­tion from a tail­wind to a cross­wind. If you know the cross­wind is com­ing you can han­dle your bike much bet­ter. In nor­mal wind con­di­tions, when you reach the round­about from Fa­mara to turn left up to Teguise, you’ll be hit by a cross­wind from your left.

It’s likely to be a warm day

es­pe­cially dur­ing the lat­ter part of the bike and run. An ef­fec­tive way to heat adapt is to turbo or tread­mill run in the heat at home (see ses­sion 4). Thank­fully Lan­zarote is a dry heat so there’s no need to bike in your steamy bath­room. Just crank up the heat­ing and get sweat­ing. Don’t for­get to keep hy­drated.

The marathon is likely to be warm,

so you must pre­pare your body be­fore the race start. From the mo­ment your alarm goes off, start drink­ing but make sure it’s not just wa­ter, get those elec­trolytes on board. Don’t start the run de­hy­drated! See ses­sion 5.

DIEGO SANTAMARIA

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