Training tip.

Tall Buildings need deep foundations.

Very nice Steve that will help the novices !!

Ensure you have enough long easy to build up your aerobic delivery as well as the short hard stuff.

that is uncharacteristically deep, Steve! Good luck in the race, by the way - I know Graeme is looking forward to it!

Tom

Ironman training in 5 words - "go hard or go long". Some recovery may also be useful

I don't think Joe Friel has anything to worry about just yet, eh? But based on your bike performance I reckon you've not been following your own advice - you must have to go hard AND long to get those splits!

"It's best to train up to 3 days before an event, so if the race is on Sunday, train up to Thursday, take Friday off or really easy, then on Saturday go staedy with some hard efforts and a bit of tempo, but not over doing it. Then on Sunday, smash it, as the legs will be used to the effort again."

Stolen from Steve Lampier (Sigma Sport pro).

Train till your eyes bleed! Then you're just about there!