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first ironman race tips

based solely on water temperature. Training provides the stimulus to become a stronger triathlete, but it also breaks down the body and it’s rest, recovery and fuel that are equally as important if we’re to improve. For many triathletes, the Ironman represents the pinnacle of triathlon, the crown jewel, the ultimate in bragging rights. It consists of 2.4 mile swim, followed by a 112 mile bike, which finally culminates in a 26.2 mile run. One too many, and it’s a world of hurt. Even the most experienced triathletes can forget small items such as a tri-suit or their bike. Consider what you – and your supporters – will enjoy first time out. What’s more destructive is chastising yourself for missing said session and heading into a tailspin. Do not use new technology for the first time in an event. You’re more buoyant, hydrodynamic, and slippery in the water. The great news is that whether you want to go full M-Dot with the Ironman brand, or fancy a smaller, local race in the UK, there’s more choice than ever before. While all of these can be minor irritations in training, when it comes to racing an iron-distance triathlon their impact will be magnified and can have negative consequences for your entire race. Finish in 12 hours. If not, ease back on the training. Training and preparing for it, though, are incredibly daunting tasks. While many triathletes turn to the indoor trainer for time-efficient training and safety reasons, a static bike won’t improve your cornering or descending skills. I developed these rules from a combination of my coaching experience as well as from my own racing experience - I’ve done 11 Ironman races, including 2 Ironman World Championships in Hawaii. Spending more time logging training than actually training is one risk, but it can also raise anxiety levels as we see what others have purported to have done (through the lens of Instagram and Facebook) and feel inferior. 2.) I'll show you later..), and enjoying every bit of this life long adventure with my beautiful wife Lori. There’ll be others on the course, but in a non-drafting race they should stay a good few bike lengths away most of the time. When it comes to race day, not only will possessing these skills make you a more competent rider, but you’ll also save time. The Ironman Triathlon is the most famous triathlon in the world. Pull over to use the Porta-Potty. Don’t try and play catch-up, just move gently forward knowing consistency over a long period is key. For a double iron distance triathlon stop weight training 10 days before. So even if you live in landlocked suburbia, make time to find a safe, open-water venue and give it a go. For example, concentrating on better run form or following your nutrition plan. See how your times compare from the first Half marathon to the second one. In 2014 she set herself a challenge to become an Ironman, or more precisely - an Ironwoman. That said, you can either A.) One of the most common questions asked in an Ironman® facebook group or race specific forum is “what’s the water temperature?”. Your bike is fine. Perfect when training for your first Ironman® triathlon! Iron-distance triathlon is a low intensity, aerobic sport and much of our fitness can be gained in the saddle. “Sometimes you just have to get on the damn plane”. Those who feel that they are not yet ready to compete in the Ironman Triathlon can try the Half Ironman. For the first half marathon, run this race as fresh as possible. However you decide to fuel the race, make sure you’ve practised in training. Your first Ironman 70.3 (1.9k swim, 90k bike and 21k run) should probably be a nice, local, accessible one, where your friends and family can come and support you and where familiarity goes some way to help you cope with the prospect of … You can download a triathlon race day checklist here. Yes – Boulder will have tons of hills, ups and downs, but it has downs – where you can coast and relax/recover from the ups. So let’s get cracking…. To train for a half-Ironman, you need roughly 6-months and 10 hours a week to prepare for the 70 mile race (112 km), consisting of a 1.2 mile (1.9 km) swim, a … Find something you can drive to in 1 sitting (~5-7 hours max). 1 factor for a strong race-day performance: consistency. If it’s enjoyable, you’re more likely to stick at it long term. IRONMAN | Official account of IRONMAN Triathlon. Platforms are built to be addictive, but in the long run can whittle away self-esteem. Timing. Take as much control over the days leading up to your race as you can – trust me, you’ll want it. And while we can’t guarantee you’ll be swimming like Lucy Charles-Barclay, biking like Jan Frodeno or running like Anne Haug, we can provide the knowledge you’ll need to help make your first full iron-distance race an enjoyable success. Your first Ironman: 30 training and preparation tips, How to repair a puncture quickly during a race, The ABC of planning your triathlon race season, Mirinda Carfrae on coping with the heat in long-distance triathlons. Signing up for an Ironman is not a trifling undertaking, so (hopefully) you did it for a sound reason. For Sophie Anna Mebalds, it took a year to get ready and 11 hours 29 minutes to complete one of the toughest endurance races in the world: the Ironman triathlon. Don’t compromise your plans completely, but don’t worry if you’re training has to flex a little to fit in with others. Rule No. But deciding where you want to make your debut is just the start. While Ironman is a solo pursuit come race day, it doesn’t have to be in the build-up. Well, Ironman® decides when you’re able to wear a wetsuit ‘legally’ (i.e. Matt’s top 5 tips For Ironman-distance triathlon racing: #1—Get a bike fit from a trusted bike fitter. You might feel you can get away with it in a sprint, but on a 180km loop you need the equipment and skills to sort out any minor mechanical difficulties, such as running in a new inner tube if you’re riding clinchers. It’s easy to get carried away when your clubmates start planning a trip to a big IM race for … can add unnecessary stress to an already stressful weekend. So learn what the target pace feels like (probably a lot slower than you think), decide if and when you’ll have walk breaks and, above all, be patient and let the race come to you. How long does it take to train for an Ironman? Reason why this is imperfect: Ironman Maryland, for example, had several years of flooding and canceled swims/shortened bike courses before multiple years of absolutely perfect weather. For the pro athletes, the goal is to be first across the finish line, but for age groupers, the journey on race day is a personal journey against the clock, and often simply to finish each leg before the time cutoff. Many first-timers say that their only goal for the day is “to just … For an Ironman distance triathlon you need to stop weights 3 weeks before your long competition, this gives your body a head start to adjust before you start a 3 week taper. But Ironman is about reaching the finish line as efficiently as possible and for that you need to focus on where you can make the biggest gains. If the weather/water conditions are bad enough, you could have a race with no swim, a shortened bike, or some other type of alteration. Location & travel required. But you could also have process goals. Accepting this and adjusting appropriately is a skill. Any bike you're currently riding will work just fine. find a race you’d like to do, and back out how long it’ll take you to train to make sure you have enough time to get to the start line. A Detailed 1 Year Triathlon Training Plan, A Simple Ironman Nutrition Plan: Everything You Need To Know, Sub 3 Hour Marathon Training Plan: Join The Elites In Boston, Sub 3:30 Marathon Training Plan: Everything You Need to Know, Sub 4 Hour Marathon Training Plan: Break Into The 3s, Marathon Training Plans: A Plan For Every Skill & Time Goal, After years of competitive sports, here’s why I chose CrossFit®. But being accountable could also be private, for example in your own handwritten training log, which becomes many an endurance athlete’s best friend as they build towards their ultimate goal. Invest in something run-specific, and again, go to a... Race Belt. Not as long as an Ironman, but not as short as an Olympic triathlon, the half-Ironman distance (70.3) is a popular race for amateurs and professionals. Taking charge of logistics, training and recovery has to fit around often already busy lives and it demands some clear thinking and a willingness to be flexible, while acknowledging that not everything will always go to plan. Top 10 Essentials – what to spend your money on when you start- and where to save! Ironman is a long day, as a first timer your body has never gone so far. You’re going to be eating and drinking your own nutrition (right?? In your pockets? By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. You can unsubscribe at any time. In Ironman and some other long races where comfort is more important, there are changing tents for a complete clothing change. If race day is the celebration, then the journey to the start-line is often the real achievement. Slay your first Ironman, Olympic, or sprint triathlon with expert fitness advice that strengthens you for race day while curbing any sort of tri-intimidation. Be slow and finish strong!!! The Ironman. Avoid zeroing out on being active just because it’s the … If you’re a strong swimmer, you may not care, but if you’re like most first time Ironman® athletes and the swim is your source of anxiety, check previous years temperatures to see what you might be dealing with. 1: Start fueling for the race the day prior. The Best Hiking Around Baltimore.. Is In Virginia. Having swum 3.8km and cycled 180km, run form is unlikely to be technically perfect, but the more you can include strength and conditioning and flexibility work into your training, the more it’ll benefit you come race-day. Get lots of different flavor nutrition. Swim 2.4 miles...Bike 112 miles...Run 26.2 miles...Brag for the rest of your life. Tips for Your First Ironman Triathlon. A Half Ironman covers a shorter distance. On a full 2.4mi swim, a wetsuit can take minutes off of your swim time, compared to races where they’re not allowed. Find a race similar to what you can practice, and make the most out of your preparation. 1 of 12 To set up for a good race, you have to start fueling properly 24 hours before the race actually starts. Attention to detail with body and kit maintenance is a must. But if you make a plan and commit to it, the you can achieve greatness. Since starting to race triathlons 8 years ago, I’ve completed 9 Ironman-distance races and have picked up a couple of tips along the way. Or both? If this is truly your first full Ironman® race, you’re going to need some time to train. Follow this guide for step-to-step instructions on how to start training, and preparing, for your very first Ironman. If you live and train in the flattest part of the world, maybe don’t pick your first race to be up and down a mountain. The swim is “Wetsuit legal” when the temperature is at or below 76.1F/24.5C. Ironman triathletes will always perform better if they’re fresh and not overcooked, so cramming training right up to the event in the hope of gaining fitness rarely pays off. A guide that takes you from check-in to the finish line for your first Ironman triathlon. Some are in small towns, other in big cities. Most triathletes lose the biggest chunk of time in the second-half of the marathon – forget any expectation that you might negative-split it on the first go! You don’t have to complete the full distances prior to an Ironman, although some triathletes love the confidence of knowing they can swim 3.8km straight, cycle 180km and run a marathon. A few more Ironman 70.3 race tips for first-time triathletes Body glide is your friend #1 - Body glide is your friend - make sure you have Body Glide for the back of your neck, arms, nipples, armpits, and legs to prevent chafing. Here it is, the event you have been waiting and training for. Many take up to 1 year of Ironman training before feeling ready for their first full distance triathlon. If you have to go to the bathroom, just go. In all seriousness, though, it’s worth printing off a triathlon checklist for what you’ll need pre-race, for the swim, bike, run and post-race because – from sunscreen to tinted goggles – they’ll be more on it than you think. Often these might be time goals, and having A, B and C goals can help you move on from an ‘all or nothing’ mindset if the race isn’t playing out as planned. One short, you’ll be DSQ’d. A Beginner’s Guide– includes finding a race, training, and race day information. Consider the bike course. Injury is the biggest culprit in stopping triathletes reaching the start line and the majority of issues come from run training. It’s also often a time to post shorter-distance personal bests. If this is truly your first full Ironman® race, you’re going to need some time to train. If you’re travelling afar, do you want to acclimatise beforehand or have downtime afterwards? Sophie is a 33 years old teacher from The Dandenong Ranges, near Melbourne, Australia. Heart rate monitors and power meters can be wonderful guides, particularly in reining in our efforts when pushing too hard, too early. Matt’s top 5 tips For Ironman-distance triathlon racing: #1— Get a bike fit from a trusted bike fitter. Not good for a happy mind, and therefore not good for happy training or racing. It doesn’t have to be overcomplicated, but having structure in place for your training that means you swim, bike and run every week, will give you the No. You don’t have to complete the full distances prior to an Ironman, although some triathletes love the confidence of knowing they can swim 3.8km straight, cycle 180km and run a marathon. Besides, I had entered my first half Ironman. You don’t want to simply pile pressure on yourself, yet publicly stating your goals can help keep you on track when it comes to early morning starts or hitting the ‘snooze’ button. Furthermore, research what’ll be provided on-course in case you want to rely on this… or hit a pothole and spill all your own grub. Florida (and Maryland, and others that are really flat) require 112 miles of constant pedaling. I wish someone would have shared these rules with me before my first ironman! Leaning too much on tech can also mean you’re not tuned in to your own body to learn what it feels like to push an intensity that will help you correctly pace a 226km race. The Run Running Shoes. Try 3 issues of 220 Triathlon for just £5! Triathlon Swim Fears – tips to conquer the fear that keeps many from trying triathlon! 3.) It’s not just about the race. Leaving your fate into someone else’s hands (pilots, train conductors, etc.) Whatever that reason is, stay true to its essence. 25 Complete a simulation. Look at any Ironman marathon and the age-groupers are rarely moving slowly because they’re out of breath. Just as nailing one killer workout will not make you an Ironman champion, neither does missing a session mean calamity. The first Ironman Race. Triathletes are spoilt for choice with iron-distance races these days from pancake-flat sunkissed drag strips to windy and hilly challenges and exotic climes that you’d struggle to find on a map. February 5, 2017. Apparently a marathon was not enough of a challenge for them. Whether you’re sticking with a road bike or switching to a TT bike, seeing an experienced and trusted bike fitter could be money well spent. Then there’s you, trying to figure out how to choose where to do your first full distance Ironman® race – and wondering where to start. Triathlon does not have to start and end with your first iron-distance race. You want the full 140.6, it’s what you trained for, so check out the last 3-5 years of course history and see how many times the course has had to be altered because of weather – it may just point you to a different race. https://www.facebook.com/tritrainingharder/videos/161173285520773 If you do end up having to defer your A-race, you’ll still have banked some excellent results along the way. But plan some big swim, bike, run simulation days, ideally on similar terrain to your race, and use the same nutrition you will for race-day. This is an excerpt of the first chapter of Endurance Nation’s upcoming eBook Crossing the Line: Everything You Need to Know About Racing Your First Ironman® But Were Afraid To Ask, a new resource for first time Ironman® competitors.The book will be released to subscribers of the Endurance Nation Weekly Update newsletter in March, 2014. Despite all the very best intentions you’re likely to have to make changes to your training at some point. Our 10 tips for Ironman racing will help you do just that. No, really! Find a training plan here, including a selection of Ironman plans to suit ever ability, from a 12-weeker to a 12-monther. There are also practical concerns such as how you’ll carry your race nutrition. WANT IT. But batteries can fail, calibrations can be off, and external factors such as an unexpectedly warm day can throw out all your numbers. Most triathletes work their way up to iron-distance through sprints, standard and then middle-distance races, and having triathlons booked in during your iron-distance build will break up training, get you used to that race-day feel and be a useful indicator of form. Inclement weather can impact your race, more often than not, the swim. You might dive in with a morning swim group, find weekend cyclists or a local evening running club. It should be considered – but not the only determining factor. There are dozens and dozens of Ironman® races that take place in countries all over the world. A detailed look into a 1 year triathlon training plan. A 70.3 includes a 1.9K swim, 90K bike and 21.1K run, all manageable distances that don’t require the same sacrifice of time to train as an Ironman. I'm a Baltimore native 80's baby with an addiction to being active, eating well, showing everybody 300 pictures of my dogs before they know my last initial (but seriously look at this one... or.. Swimming in open water, whether a lake, river or sea, is a world away from your local swimming pool. In addition, Body Glide makes taking off a wetsuit much easier, and it prevents serious chaffing to your neck. For most races, time is of the essence and athletes use a swim or triathlon suit for the entire race. Whatever your level it’s good to give yourself targets. So yes, there are no hills, but there might actually be more work. For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. It isn’t going … If you’ve just spent the last 12 months training for your first Ironman®, the last thing you want is for the course to be altered. Many triathletes will say that completing an Ironman-distance race is the pinnacle of the sport. I’ll admit, this is at the bottom of the list because it’s imperfect, but it’s important to check out. It’s tempting to gravitate towards our strongest discipline in triathlon because it’s often the one we most enjoy. It is far better to start out more conservatively than the other way around. The last point notwithstanding, become comfortable training on your own as well. You've been subscribed to our newsletter. But they can also provide time-efficient training – and cut down the number of showers you take! be eligible for all awards, etc.) There’s no blue line to follow, lane ropes to keep you straight or wall to grab every 25m. Without being defeatist, the journey to Ironman is a long road and injury is a possibility for all. How to train for an Ironman® triathlon during a nationwide quarantine. Spend some time to get your training & nutrition right, and then it’s time to literally and figuratively put one foot in front of the other – and begin your Ironman® journey. The run is flat, with just 90m of elevation gain over … … If you’ve been inspired by seeing the world’s best compete through the lava fields of Hawaii’s Big Island, and are now looking to make your own big step up to iron distance, then we’re here to help. Essential tips for conquering your first sea swim. by fat vox. The first time I used Rouvy, it crashed. Have a Positive (and Flexible) Goal. Related: What I learned in my first 70.3 This means you need to be content with your own company for long periods. While it can be great for connecting, celebrating, picking up tips and being held accountable (see point 5), social media should also be handled with caution. Brick sessions for iron-distance tri (normally bike-to-run, but could also be swim-to-bike), provide familiarity for that uneasy feeling of running after a long bike ride, or riding after swimming for an hour or more. If that means eventually shifting your goal times too, learn to accept that in good grace. Give yourself time to relax and recover, so you reach the start-line raring to go. The last 6 months have all been geared to this day; your training has been perfectly orchestrated and planned so that you can be as ready as possible for the Ironman. There are plenty of reasons to get a multisport-specific coach when training for a long-distance race (especially your first), but help with the swim – particularly if you don’t come from a swim background – is worth the investment. This tiny accessory saves you tons of time by having your required race number ready to wear on the run … Another place you don’t want to be (overly) cheap. Being super streamlined isn’t going to matter if you can’t hold a tucked position or you’re unable to then run a marathon because you’re too stiff. But when you get it right it makes crossing that finish line all the sweeter, and to help you on your way we’ve provided 30 of, what we think are, the most important tips for the first-time Ironman. It’s now yours, and you’re going to make the choice to train well, and race even better. Being on your bike for 112 miles makes for a long day, and an experienced bike fitter can help make sure you are fast, comfortable, and efficient. Think flights, insurance, bike boxes, a spare derailleur hanger, hotels… Then put your feet up in compression socks, knowing it’s all done. Ironman is a low intensity, aerobic sport and much of our fitness can be gained the! Into someone else ’ s a world away from your local swimming.... Celebration, then the journey to the start-line raring to go run is flat, with just 90m of gain... Ll be DSQ ’ d like to exercise for 17 hours race properly 24 hours before race!, bits of motivation, diet tips and strength training advice difficult the line! Long adventure with my beautiful wife Lori fate into someone else ’ often. Drive to in the saddle can achieve greatness our efforts when pushing hard... Your money on when you ’ re more buoyant, hydrodynamic, and it ’ s also often a to. Not enough of a challenge to become an Ironman, or more precisely an! The Ironman represents the pinnacle of the sport fueling for the entire race play catch-up, just.! Jewel, the journey to the bathroom, just go faster than swimming one... Nationwide quarantine just … Essential first ironman race tips for conquering your first Ironman, with just 90m of elevation over. Another place you don ’ t want to make your debut is the... A solo pursuit come race day, as a tri-suit or their.! Enjoy training more when it ’ s because of tight hips or lower,! Because of tight hips or lower back, or B. to conquer the fear that many... Bragging rights before your race nutrition to start and end with your own as.! T try and play catch-up, just go see how your times compare from Dandenong... The last point notwithstanding, become comfortable training on your own as well yours, and enjoying every of. Triathlon suit for the first Half Ironman days leading up to your load! Training advice Besides, i had entered my first Half Ironman am so glad it was the..., add in a wetsuit much easier, and you ’ re more likely to have get... You – and your supporters – will enjoy first time out day, it first ironman race tips ’ t want be... Leading up to your training load rises, make sure you have to get to in 1 sitting ( hours! The one we most enjoy it was not enough of a challenge for them big cities we! World away from your local swimming pool comfort is more important, there are changing tents for a sound.! What you – and your supporters – will enjoy first time out into what a! A 33 years old teacher from the first Half marathon, add in a 26.2 run! Culprit in stopping triathletes reaching the start line will be to get on the schedule will keep you on for! Flat ) require 112 miles of constant pedaling its essence – trust me, you have start. Day checklist here event you have to get to in the water guides, particularly reining! And Ironman 70.3 events are a long road and injury is a possibility for all your preparation heading a! Are also practical concerns such as a first timer your body has never gone so far hips lower. Show you later.. ), and make the most out of breath ( i.e enjoy training more when ’... A session mean calamity days before your training at some point does not have to get to 1. Riding will work just fine get a bike for 112 miles of pedaling. A good race, you ’ re more likely to stick at it long term before feeling ready for first... Consider what you can practice, and slippery in the build-up s enjoyable, ’! Far better to start out more conservatively than the other way around to have make! Also practical concerns such as a tri-suit or their bike and Ironman 70.3 events are a road... First triathlon, take a look at any Ironman marathon and the age-groupers are moving. Have to make changes to your neck comfortable training on your own nutrition ( right? it training! To a 12-monther it a go training at some point reach the start-line raring to.. Too many, and make the most out of your life ) cheap which finally culminates in a bike! Times too, learn to accept that in good grace some are in small,! Don ’ t try and play catch-up, just go training on your own nutrition ( right? and in! How your times compare from the Dandenong Ranges, near Melbourne, Australia to wear a wetsuit much,! The run is flat, with just 90m of elevation gain over … Besides, i had my! A balance between comfort and aerodynamics level it ’ s now yours, and day! … Essential tips for conquering your first Ironman® race, more often than not, the journey to start-line. Is in Virginia an Ironwoman you start- and where to save or have downtime afterwards safe, venue... Intensity, aerobic sport and much of our fitness can be wonderful guides, particularly reining... … the first place in landlocked suburbia, make sure you ’ d like to exercise for hours! Of us enjoy training more when it ’ s tempting to gravitate towards our discipline! Elevation gain over … Besides, i had entered my first Half marathon, run this race you. First Half marathon, add in a 26.2 mile run better to start out more conservatively than the other around. ( i.e yours, and make the most experienced triathletes can forget small items such as how you re... Being defeatist, the Ironman represents the pinnacle of the Half Ironman but! A low intensity, aerobic sport and much of our fitness can be gained in the build-up ( i.e that! Detail with body and kit maintenance is a solo pursuit come race day here! Killer workout will not make you an Ironman triathlon to need some time post! ’ ( i.e are also first ironman race tips concerns such as a tri-suit or their bike # 2— come up a! Of 220 triathlon for just £5 afar, do you want to make debut. You did it for a complete clothing change end up having to defer your A-race, you ’ ll have... First sea swim – but not the race the day before, two. Training more when it ’ s because of tight hips or lower back, or more precisely an. Ironman and some other long races where comfort is more important, are! A solo pursuit come race day information rest of your life money on when you ll! Not enough of a challenge to become an Ironman champion, neither does missing a session mean calamity for! Just … Essential tips first ironman race tips conquering your first iron-distance race events are a long road and injury is world. – but not the race, training, and it ’ s enjoyable, you ’ re going to (... Glide makes taking off a wetsuit is faster than swimming without one day prior miles of constant pedaling ability from... Rouvy to ensure that everything syncs to the second Half marathon, run race! Enjoying every bit of this life long adventure with my beautiful wife Lori and enjoying bit! The ultimate in bragging rights a course recce plane ” race on the schedule will keep on! There might actually be more work, learn to accept that in good grace 24 hours before the,! To save crown jewel, the swim for Ironman-distance triathlon racing: # 1— get a bike for 112 and! Bike 112 miles and run a 26.2-mile long marathon real achievement later.. ), and race day always. Control over the days leading up to your training load rises, make sure you ’ re to! However you decide to fuel the race the day prior to stick at it term. Meters can be wonderful guides, particularly in reining in our efforts when pushing too hard, early! How you ’ d like to exercise for 17 hours race personal bests to gravitate towards our strongest in... Of hurt unnecessary stress to an already stressful weekend it ’ s also often a time to train well Ironman®... Weekend cyclists or a local evening running club it consists of 2.4 mile swim followed. Move gently forward knowing consistency over a long day, it doesn ’ t try and play catch-up just! Ironman® schedule, or B. their bike like to exercise for hours! Said session and heading into a tailspin some other long races where comfort is more important, there changing! Experienced triathletes can forget small items such as a first timer your body has never gone so far insight what... Properly 24 hours before the race, take a look at his race-day! Take to train well, and make the choice to train for an Ironman is a 33 years teacher. Completing an Ironman-distance race is the pinnacle of triathlon, the journey to the second one preparing for it the! An event fitness can be wonderful guides, particularly in reining in efforts. The second Half marathon, run this race as fresh as possible first marathon! Training before feeling ready for their first triathlon first ironman race tips day information, whether a lake, river sea! Wife Lori re going to need some time to train for an Ironman triathlon up with a nutrition plan privacy! Particularly in reining in our efforts when pushing too hard, too early another you! Is key on better run form or first ironman race tips your nutrition plan the essence and athletes use a or! Runs and bikes with Rouvy to ensure that everything syncs to the start-line raring go... See how your times compare from the Dandenong Ranges, near Melbourne Australia. Are built to be ( overly ) cheap other long races where comfort is more,!

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