- Don't leave your cycling shoes on the pedals to do a "fly mount" start. Even pros have problems putting their feet in the shoes and become a danger to others. Put on your cycling shoes first, then mount the bicycle.
- There are many ways to bring your nutrition, its not an issue. Even just having two water bottles is enough due to the frequent aid stations.
- The bike leg starts just after the blue gate. The spectators are all pumped up here. Acknowledge your loved ones, they will be up for 22 hours just for you.
- Off YOU GO.
0 - 20km
- Everyone is flying, even you. No one can control their excitement.
20 - 60km
- You slow down, however only a little bit. Everything is going fine, you wonder what all the fuss is about. This Ironman is a piece of cake. You are "on target".
60 - 90km
- Why is the speed dropping? Time to take in the bars / gels / liquids.
- Eh why is the speed dropping even more.
90 - 150km (your thoughts)
- I didn't realise LGK is so hot. So long already I didn't see any cloud. My head is boiling. I think I am not well.
- Did I get food poisoning last night? The food didn't taste right. Also I didn't sleep, the neighbour so noisy.
- Why no ice lah just now. The aid station so stupid.
- Why the drink taste so funny. I can't drink anymore. No mood to eat too, the power bar is so yucky.
- The speed drops to 10km/hr on the flat.
- Oh no, there is still a long way to go. How to finish. After this must run Marathon, Oh No.
- Where's my wife. Everybody will understand why I stop. Its only my first time.
- Why am I getting cramp spasms. I never got it before. I feel dizzy also. Why is my cycling pants white. The bum also so painful.
- My stomach also feels so strange.
Basically you are going to feel just awful, mark my words, you will. How you respond is key. So what do you do?
- Regularly take iced water at every aid station. Shout for it, they will give it to you. Consume it regularly, you won't get sick. Forget old wives tales.
- Pour the iced water on your body. If no effect, keep on doing it until you feel fine.
- Grab that banana. Absolutely force yourself to eat it. Take the oranges - they taste good. Keep on refueling yourself, force yourself.
Quite often, it will work and you will get a second wind when all the food kicks in and you will wonder how come you felt bad just a short while ago.
Lets say, nothing works, and you do stop and GIVE UP. OK last throw of the dice. "I will wait by this road for 15 minutes, then only will I get off the course". This is the key. Giving yourself the last chance.
You know what will happen? After only 5 minutes, you feel much better, you decide to cycle slowly and after 10 ten minutes you are flying right to transition, see the crowd and friends from KL and totally forget that you were feeling bad.
The run is not a problem, even if it takes 8 hours since you can smell the finish banner. Congratulations, you are an Ironman.