Let’s begin by saying that every person who registers and completes an Ironman deserves a medal. This includes professional athletes and age group (AG) athletes.

Please support the Pro athletes that have given up their time for our recent interviews and are competing at IMWA. They include Matt Burton, Matty White, Guy Crawford, Todd Israel (withdrawn), Liz Blatchford, Bree Wee, Lisa Marangon, Katy Duffield, Michelle Duffield and Kate Bevilaqua.

Age groupers have many stories of how they have attempted to complete training sessions around all of the other commitments they have in life.

YOURIRONGUIDE is a huge supporter of the age grouper. They are truly inspiring and the backbone of the IM sport.

With that said, some AG athletes take their passion and ability to a whole new level and will be at the very pointy end of the results list come Monday December 8.

YOURIRONGUIDE has joined forces with our East Coast correspondent Xavier Coppock (TEAM Tri Coaching) to create our predictions for the very best AG athletes competing and inspiring at IMWA this year. TEAM Tri by the way has 10 athletes racing IMWA and all of them need to be mentioned as high end chances. They are fresh from an amazing Kona campaign where 7 of their crew were racing (2 top 10’s).

18 – 24 Male

Corey Van Dijk looks a good show here. A second place finish in terrible conditions in Cairns this year shows he is capable in any weather. With a single slot taken above him for Kona that race, he will be hungry to make the top step of the podium.

The frontrunner here though will be Robin Pesch, the German from Runner’s Point Tri Team. He has gone under 9:30 twice including the European champs and that shows consistency. He will not be making the journey to our shores lightly. Another to keep an eye on near the finish line is Lindsay Bennett.

18 – 24 Female

Kate Luckin is a local from good breeding stock (brother Mark and sister Lisa have flown Hawaiian air before). She trains with the GK endurance stable (Pro triathletes Kate Bevilaqua and Guy Crawford coaching) and has finally overcome a number of illness and injury issues. Her second place at Metaman (70.3) will hopefully promise ability in all conditions if the Western Australian sun starts to boil the athletes and she is Luckin good for a result here.

She will however be competing against a seasoned athlete in Cammie Genda from the USA. She placed in the top 15 of women overall at IM Maryland in September this year and third in her age group at IM Lake Placid a little earlier. That is a lot of racing this year for a young body and everything will rely on her build and taper to this event to see if anything is left in the tank for 2014. Untried at this distance, Jana Stenzel will look to the clouds and hope to be there near the finish.

25 - 29 Male

Ben King should swim near the 50min mark and ride in the 4:30’s (depending on conditions). The only question will be if he can hold that speed on his run. My mail from training partners tells me he has prepared well for this and with a 4:05 at Busso 70.3 this year, he knows the course and will be hard to beat.

Alistair Caird will also be very strong in this age group. Local news on Alistair tells me if he concentrates on pacing well enough to keep the strong start going all throughout the run, he will be amongst it at the finish. If he gets this right on the day, he will be ready to pounce. He also knows the course with a 4:10 in Busso 70.3 this year.

25 - 29 Female

Lauren Parker, a TEAM tri coaching member is a standout here. Her 2014 IM Aus win together with a top 10 in Kona shows she has the engine to get the job done. Will she be able to recover enough from that effort in hot, windy, energy sapping conditions only 8 weeks ago? If she has put together a good preparation then she is the one to beat. Clair Soutar-Dawson will as always combine a strong swim - bike to be in to T2 early. She has also been to the big island in 2013 after qualifying in Mexico. This shows her liking for heat and wind as Cozumel takes no prisoners and she cannot be discounted if conditions boil. A new training program and coach this year promise results.

30 - 34 Male

This age group is worth the price of admission to watch (although it is actually free to be a spectator but would be worth paying all the same). It will be super competitive.

Lars Dyrholm Hansen has moved to Perth to train in local conditions from his native Denmark and is looking set to improve on his effort in Lanzarote where his chain broke halfway through the ride while sitting in the front pack. Coached by Martin Jensen (IM Japan pro champion) he is well schooled and if the nutrition plan gets a gold medal, he will be there at the finish.

The cream does not stop there though. James Ogilvie, Oswain Mathews, Blake Kappler and Brett Johnson are all very capable and this AG will come down to the wire. Anthony Rule has been smoking up the training track lately in Noosa. He swam a sub 5min 400m recently and has been to Kona a few times. A recent 4:10 plus change on the East coast for a 70.3 shows he is ready to roll in December. My dark horse is Oskar Booth who also moved to Perth from Broome for regular training. The consistency has gone well and he is looking much improved in all 3 legs and should push higher than the 6^th place he achieved last year. His run strength in hot conditions is an advantage so everyone will be looking back waiting for his footsteps. My prediction is the first 5 places will all finish within 6 minutes of each other – game on gentlemen!

30 - 34 Female

Lauren Jones knows Busselton…..period. Look back through the years and you will find her glowing results. She has been in the top 7 females to finish plenty of times with a top 3 last year and is very consistent. She can go deep under the 10 hour barrier easily and is the one to beat here.

35 - 39 Male

Luke Goard has been in the sport now for many years. Back in 2007 he was the third West Australian (including professionals) across the finish line in Busselton - now that’s smoking! That year he beat a lot of notable age group athletes for the prestige. He is class and will show his ability to get well in to the sub-9 hour finish time easily. Carle Green has competed against Luke before (in 2010) when both qualified that year and will again be up for the challenge. We could get the fastest age-grouper this year from this category and if conditions are good, expect breathtaking times. Trav Atkins is the final piece in the podium puzzle for this age group.

35 - 39 Female

Previous pedigree in IM Melbourne shows Andrea Hopkin is a quality athlete even though a relative new-comer to the sport. Finishing second on this Asia Pacific Championship stage gave her the opportunity to compete in Hawaii. Another athlete from the GK endurance stable, she will be all class come race day.

40 - 44 Male

There are plenty of athletes lining up for the top 5 positions here, as is always the case in the largest age group. Michael Musk (who has improved since his finish in IM Switzerland in a younger age group) and Andrew Walker will again go head to head on Busselton soil (previously in the 70.3 last May). They both have great speed. The question will be if endurance for the full course length is also there. With less than a minute separating them earlier in the year, it is set to be a head to head battle between the two. They will not have all the fun to themselves however as David Bairstow from South Australia is also set to figure in final positions as he improves in every leg the further the day goes on. Erin Carozzi had a break out event at the World Champs in 2011 with tough conditions that year. Alvin Cooney has been on an Ironman podium previously at IMUK a few years back but still shows pedigree. Brendon Flanagan (top 10 IM Melbourne in a quality field) can’t be discounted and after qualifying in 2012 and 13 for Kona, Aaron Hill looks good also. He may be keen to return to the big island after missing this year so look out for him to burst through the finish tape.

40 - 44 Female

Michelle Boyes together with partner David Boyes (Male 50-54) have run out of fingers (and toes) counting the number of times they have visited the Kona pier. They are an amazing couple and bring experience by the “bucket load” to this race. Michelle does not have a weak leg and will be very hard to beat again. Her warm up event Mandurah (70.3) went to plan and she could be seen running another 10km after that race in 36 degree heat as a training session. That is commitment. Pip Holland, a TEAM tri coaching member, has been training the house down recently including a new PB off the bike for the half marathon distance of 1:32 (in Cairns). If her back holds up for the journey, she will be right with Michelle at the end. Her quality is highlighted by a top 10 place in Kona in 2012.

45 - 59 Male

Interesting the top 10 from last year will all miss the 2014 version in this age group. That doesn’t mean this group is short of talent however. Matt Illingworth needs little introduction in WA as a bike split record holder on this very course. He led his age group at Busselton 70.3 back in May by over 10 minutes heading in to T2 and could easily be the first age grouper on to the run course this year. It will take an enormous effort to catch him before the finish line as his 21km run split was also a personal best 6 months ago. He was seen pounding pavement along our local coast in readiness and looked in great shape.

He will not have it all his way though. Ralph Glatz has been to the big island before after a very good result in IM Melbourne 2 years ago. He did not get the race he wanted in Cairns (but then who did?) but should rebound here. Dean Holwill showed his style in IM Canada with a solid top 10 and a very strong swim/bike package will certainly have Mark Kay in the mix. The man to beat however is Matt Koorey. Anyone able to finish 8^th at a Commonwealth games event (back in 1990) knows triathlon. In fact he knows so much he coaches to plenty of hopefuls. He may be the only one tracking down Matt Illingworth on the run and should take the chockies. A late addition to this category is Arnaud Selukov (who was hiding in another age group last year). He will definitely travel to our shores with high expectations! 

45 - 49 Female

Joanne McLaughlan is back to defend her crown from last year and will start as one of the hot favourites. She does not have a weak leg and in Ironman, that is hard to beat. Angela Clarke has also stood atop a podium before however it was at IM Aus, not in Western Australia. This will be a great battle all day as Joanne’s strength on the bike will put her in front coming in to T2 and she will need to hold off a very fast finishing Angela. The cat and mouse competition will be worth following. Leanne Southwell (the Southwells from team TOSS in Sydney are well known for high place finishes) will figure in the placings. Laurence Bachmann will be hoping to move up a few slots from her 9^th place finish last year and my dark horse pick to snatch a podium position.

50 - 54 Male

David Boyes is the second half of the Boyes partnership (see Michelle female 40-44). He has been there and done it all. He is strong in all legs but particularly the bike. Anyone who can finish in the top 4 on the big island (2013) has big credentials to match. A professional in preparation, he also knows the course like his own backyard living close by.

50 - 54 Female

June Ward is the stand out here. She is a WA age group superstar and rightly so. A podium in Kona this year for an amazing athlete shows her capabilities. Helen Vagnoni has also tasted Hawaiian air…..twice. She has continued the family tradition but has stepped out from the shadow (anyone know the name Brad Hosking?) in demonstrating an amazing potential through conviction to training. She is a local role model to many and will ensure June stays focused the length of the course and pushes her all the way. Cate Finlay will be pushing for a podium position.

55 - 59 Male

Age group royalty graces us in this age group. Kevin Fergusson is a multiple world champion at many distances. If you want to see more on this man’s abilities, go to his 5 for 55 website where he is attempting 5 ironman events in a year (including Kona that he won this year by the way) to raise money for cancer research. An ambassador of the sport and unless a major mechanical occurs, he will win. How does he keep getting faster year after year????

John Hill (second Aussie over the line in Kona this year) and Tony Cleva will make up the podium if all goes to plan. This is a red hot field as all three from the podium at IM Aus are here and in great form.

55 - 59 Female

It could be a case of an overseas raid here. Julia Daggett (USA) may be here to grab the top position on the podium. Travelling from the USA will not slow her and she will be the one to watch. Melanie Abrams (UK) has also shown great form here last year and was only 6 minutes off winning overall. Mary Mitchell has raced everywhere and is a seasoned campaigner. Back in 2013 in Kona she touched the top 10 in her AG and that is just the tip of her results iceberg. From North Adelaide, she will start the Aussie march to hold the title. Judith Whelan will also hope to be the home ground hero attempting to stop the raid. All of these girls will finish closely but I will always back an Aussie!

60 - 64 Male

Bill Whalley is a familiar IM athlete with a broad knowledge on the sport. Can he back up again after competing just 8 weeks ago? We will see if his preparation for this race is right. Just over 10 minutes separated him and Tomas Valena at the last outing. The winner will come from this pair and rely on who has prepared best for Busselton conditions from a short recovery. Ted Hoskin will also be in the mix after a great result at IM Aus stepping on to the dais there.

60 - 64 Female

Great to see 6 lovely ladies in this field and we wish them all the best to conquer the course. Miriam Nielsen will bounce back from a disappointing IM Aus to win this age group. The rest of the group will fight it out for the podium.

65 - 69 Male

Allan Pitman, Eric Higgins and Robert Hekking will renew rivalries after fighting out a great battle at IM Aus this year. At the age of 66, Allan has smashed the course there in 11:15 which was about equivalent to my last IM in Busselton and that is truly inspirational. He is the form athlete here and my pick.

70 - 74 Male

Worth noting the size of this to show the increasing depth of athlete at IMWA as 8 competitors will toe the line above 70 years old! Quality also in this field with plenty of Hawaii athletes running around showing their amazing ability in Busselton. I believe this to be a race in two, Geoff Thorsen and Dieter Reithmeier will go head to head with less than 15 minutes separating them in the end around the 15:30 mark. I will give Geoff the nod.

75 - 79 Male

Yep, we have 3 in this category with a very international flavour as none are from Australia (two Japanese entrants and one from the USA). Any finish will grant a podium spot here and how inspiring at over 75 years old to complete a full length IM. Both John Webber and Yutaka Kojima ventured to the big island last year and were unfortunate not to finish due to the tough conditions. I believe John will bounce back for the win here.

Looking for a bike set up to suit IMWA conditions in a few weeks? Our pro athletes have been good enough to give some special tips on what they use for bike set up during a race. We asked if they used power or speed on their display? We also wanted to know what tyres they used and what pressure? Finally we wanted a peek inside their race tool kit. Some very surprising answers and many differences between them all. Hopefully this will help to give a guide to what you should try come race day!

Martin Jensen (winner IM Japan 2013)

For racing I only focus on power. During 70.3’s I don’t wear a hear rate monitor, but I like to in an Ironman. During the run I use both pace and RPE as a guideline, since heart rate can be quite skewed depending on conditions (heat and humidity)

I ride Shimano C75 wheels and they only come as tubular. I would prefer clincher if that was an option, but riding shimano wheels it isn’t. Pressure depends on many things. Condition of road surface? Size of tire (23mm or 25mm)?. Usually I have between 7.5 and 8.5 bar pressure. In my tool kit I have not a lot. Nothing in a 70.3 race. Spare tubular and Co2 inflator on full distance ironman.

Todd Israel (4^th IMWA 2013)

I only have power on my screen.  Speed isn't important if you’re working off watts. I currently race on tubular wheels. I run anywhere from 110 to 140 depending on the road surface. Higher pressure on hotmix road surfaces. On the bike I have a spare tubular, two gas and "pit stop"

Matt Burton (Winner Challenge Phillippines)

Yes I have power and yes I have speed. Speed is a variable I pay very little attention to though power is able to be controlled across all externals. Watts give purpose to each session and ride even those easy days.  Power is essential to gather greatest information on your level of output aerobically and anaerobically to assist in controlling effort of the iron-distance.  After 5 years racing on tubulars have followed the new trends as clinchers prove just as fast nowadays. I run 120psi in standard temps and wet conditions. 110 in heat of Asia on tropics. In the tool kit you will find a Tube and co2 and tyre levers.

Liz Blatchford (dual winner IM Cairns 13/14)

Power is all I display but I don’t actually ride to power; I just have it there for later reference. Tubulars 100-110. Closer to 100 if it’s going to be super-hot or wet. You will find Pit stop and Co2. Maybe a full spare tub if it’s a validating IM, as in I have to finish to get a Kona spot. I guess I ride with the hope that spare wheels aren’t too far away (as a pro). I also fill my tyres with sealant before I race to give an extra layer of protection.

Matty White (2^nd IM Cairns 2011)

Yes I have just been hooked up with a stages power meter, which also displays speed so I display both. Tubulars always with 140 PSI and I don’t carry a tool kit.

Lisa Marangon (2^nd IM Australia 2014)

Nothing (power or speed), I go by feel...in training I do numbers with watts. Tubular and clincher are both just as good. Depends on the individual if they have confidence on what to change. In my tool kit you will find A co2 Pitt stop spare single (tubular).

Bree Wee (winner IM Canada 2014)

I don’t race with power or HR monitor.  I do look at a Garmin for pacing when I run. I use Sew ups (tubular) and 100-110 pressure. Nothing special in my bike tool bag, sorry, I keep it simple (standard tube repair).

Rebecca Hoschke (Winner IM Australia 2013)

I have both power and speed, but rarely look at either.  I largely race by feel. I would recommend either:

Continental Tubular Competition Tyres, pressure 120

Or

S-Works Turbo 24 Clincher Tyres, pressure 110

And in the kit I have Spare tube, leavers, CO2 and pump.

Guy Crawford (7^th IMNZ)

I have ridden with Power a lot. Recently I haven't been using it but it's something I highly recommend and will go back to it shortly. I run Challenge Tubulars for racing and usually run 120PSI. A Pit Stop is all I carry for punctures!!

Katy Duffield (winner Korea 70.3)

I always have speed, distance, time, and power on display. Clincher tyres - 120psi. In the tool kit is 2 x spare tube, 2 x canister, canister attachment, 1 x pit stop, tyre levers

Michelle Duffield (1^st overall Geraldton marathon 2014)

I work with Power - no speed. Clincher tyres, Depending on conditions (road surface and temperature) but about 110psi on the front and 120psi on the rear. The tool kit needs a spare tube and a mini Allen key.

Kate Bevilaqua (3 X IM Champion)

I have both (power and speed) showing on my display but I am definitely more interested in the power numbers and not the speed. I don't aim for a particular speed when I am racing but a power number instead. Speed has too many outside influences such as wind and terrain. But with a power goal I can pace myself accordingly. Tubulars for racing! Tyre pressure for me on race day is between 100 - 110 depending on the road surface. Somewhere like Ironman WA nice fast roads I would race 110, but Ironman New Zealand, bumpy roads I would race 100. Race day my spare and tools are attached at the back behind my seat with electrical tape. Because I use Tubulars I also carry with me a small blade. This way I know I can cut the tyre of quicker than trying to pull it off! 

Brad Hosking (WA age group legend)

Both (power and speed showing). The more information and feedback I can get, the better I am able to make my pacing calculations. Clincher to train (120psi) Tubular to race (160-170psi). 3 x CO2 cartridges. 1 x cartridge head. 1 x pitstop canister. 1 x spare tubular and small rag all in the tool kit

YOURIRONGUIDE

I have only power displayed while in an IM event. Speed is irrelevant. I attempt to hold a continual power for the entire ride not overextending myself too early and “burning matches”. My greatest joy in my most recent bike leg was seeing the last 2 8km splits had higher average power than any others before that. I race tubular at 120psi and in my tool kit is 2 X Co2, small Allen keys, tubular replacement and pitstop.

The ugly side of Ironman

The following question arrived at YOURIRONGUIDE headquarters from a Facebook friend following the last blog.

“Hi Rod interesting timing on the saddle soreness subject, any advice on a cure for it as I've picked up a nasty inflammation on my under carriage after a 6 hr ride last weekend. Driving me crazy all wk ! Cheers”

While Ironman training won’t allow most of us to have bodies as good as World Champion’s Craig Alexander or Mirinda Carfrae (pictured below), it is likely to improve physical appearance, toning the muscles and reducing excess weight.

There are 3 areas however that are more likely to become uglier than before you started. These include fungal infections (in places that stay wet/damp during and post training), saddle sores and cuts around the “undercarriage” and black toenails post-race. We fired off a response but thought it was worth sharing in the hope of giving everyone tips on limiting their impact on your training and race.

Fungal infections

Unfortunately when it comes to time management, Ironmen are in a rush between a training session and work or another appointment. This means we neglect personal hygiene to the detriment of possible infections. This is particularly relevant to drying all skin thoroughly before moving on. Fungal infections will regularly attack the feet especially between the toes (athlete’s foot) and toe nails (toe nail fungus that turns nails yellow and disfigured) as well as the groin. The simple guard against this is to keep these areas as dry as possible. I have even dried my feet (and undercarriage) with a hair dryer and a small portable hairdryer is a valuable investment especially in prevention rather than cure. I have also chosen to drive to work bare foot while having the car interior heater on and directed at my feet especially in winter. Regularly changing to clean dry socks and training gear and using plenty of soap and water when cleaning these areas also helps. If you can get sunlight to affected areas it is also a bonus (but be careful if this is for the undercarriage as not everyone needs to see that!). In addition, wear flip flops in public shower areas. If you do pick up a toe nail fungus, it looks like a yellow elevated toe nail and requires a long term treatment. Creams and ointments are available from the chemist or you can go “old school” by alternating soaking in 3% hydrogen peroxide mix and vinegar (not at the same time!!!!) each day. The new nail will need to grow through the old, fungal nail so it does take a while. YOURIRONGUIDE always rides without socks in preparation for an event and this also increases the risk of infection. Add foot powder to shoes (and socks if you use them) and Bi-carb Soda can also be used in shoes (especially smelly ones) to lower moisture.

Saddle sores

Firstly, confirm if it is a saddlesore (ingrown hair/boil), cut or ripped skin or simply numbness due to sitting on your sitting bones for that period? The recommended first step would be to clip the area and confirm exactly what it is with a mirror. Shaving with a razor or using depilatory cream may irritate the area more.  If it is a cut, then buy some fixomil (available from most chemists). Thoroughly clean the area with soap and completely dry first. Then cover the area with a small sheet of it. This stuff breathes like skin but will pad and protect the area allowing you to continue riding. Leave it on until it washes off under the shower as it will continue to protect even after a ride. Make sure you dry thoroughly the undercarriage after any shower/swim. Use a hair blow dryer. Always apply a good chamois cream/anti bacteria cream before riding. Wind trainer sessions especially will increase the risk of an issue. Change bibs over and wash them in woolmix regularly. Saddle sores may need further medical treatment – see link below.

http://www.roadbikerider.com/injuries/how-solve-saddle-sores

Black toe nails

There have been many reported causes of black toe nails following IM events. One in particular is the building up of blood in the toe area from cycling, then pounding this area under pressure within shoes immediately after. Multiple IM world champion, Chrissie Wellington, always recommended a shoe which was half a size bigger than for training for events. YOURIRONGUIDE has followed this guideline with great results. Another theory is to completely submerge the toes in Vaseline before running but we have never tried this. The best advice is to never run in new shoes for an event (wear them in well before race day) and have a good set of socks to match. Wear the black toe nails like a badge of honour and have flip flops/thongs at the finish line to walk home in as you will need them! BTW, black toe nails will eventually fall off and the new nail will be created by hardening the exposed bed (not growing from the bottom up).