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The Roc triathlon Wales 2024


The Roc Wales 2024 race report and personal message. My point of view hopefully useful for some future Roc athletes too!



The weather didn't disappoint once again. The sun came out making sure the challenge of The Roc Wales was a CHALLENGE!


YouTube video



๐Ÿ…‚๐Ÿ…„๐Ÿ„ฟ๐Ÿ„ฟ๐Ÿ„พ๐Ÿ…๐Ÿ…ƒ ๐Ÿ…ƒ๐Ÿ„ท๐Ÿ„ด ๐Ÿ„ฒ๐Ÿ„ท๐Ÿ„ฐ๐Ÿ„ป๐Ÿ„ป๐Ÿ„ด๐Ÿ„ฝ๐Ÿ„ถ๐Ÿ„ด




Start with the boring stuff.. I came to the race with a minimum training. Not because I was lazy or was looking for excuses. Oh no. From beginning of the year when started my training plan I've had them hurdles in my way. In January my left achillies & calf went at only second long run. 2 weeks of running. Then I fucked my back - 2 weeks of everything. Then went through heart procedure ( for my heart condition) 2 weeks of training, 4 weeks off running. If that wasn't enough beginning of April my right achillies & calf went. Apparently tendonitis. Another 2 weeks no running and just gentle cycling & swimming. I've cancelled Millennium Way ultra race & Manchester Marathon focusing purely on recovery, just enough to be able to do my lovely Roc. I don't recall I ever cancelled any competition but, although painful, it was obviously the right decision. Anyway..


We arrived with caravan at Beach View Abersoch campsite - well recommended by the way, beautiful spot .



Chill, eat and get ready for


Registration which, as always, went smooth. We'd turned up to the Beach village Friday early evening. Spent an hour or so chatting to fellow Roc athletes, meeting new guys that have recognised me from YouTube and Roc guides Giving me a new title 'the poster Boy'. Well, I take it, got to be good at something lol. Also quite few familiar faces from my town Stafford. I brought 2 of my Pt clients to the race and coach Tom Bill brought 6 with him. Tom came first by the way and I thought it's a shame my guy Iain wasn't there as they'd most likely have a good race pushing each other even Harder!


Quick walk around the beach, photo of finish line visualising crossing it tomorrow.


Sun was out and hot and we all knew it'll be scorching one tomorrow. Pack up my mountain bag and hand it over to the crew - bag essentials are explained in prior race emails.


Back to campsite to get all other stuff ready - attach labels, bib number, check bike and double check all nutrition, fuel, racing gear.



Load some carbs and protein and chill with wife watching beautiful sunset .



Start isn't till 8am so good, long night sleep. Morning coffee & After few toilet visits ๐Ÿ˜… jumped into trisuit, half put wetsuit on and off to the beach.



Rack up the bike in the morning, set up bike gear and trainers for beach run. More chats, toilet and rock up to start line very last minute. Oh boy, that Abersoch bay looked gorgeous!


Prompt 8am start. Proper, positive emotions spike the very second I touched that water.. Swim went mega smooth, always treat it as a warmup for what's coming up but the swimming training paid off and without getting exhausted, it took me 31min. Which for me is decent. Water felt safe with all crew around on paddleboards etc.. Easy way out, A lot of cheers on way to transition.


Not so Quick change ๐Ÿ˜…, garmin set up and of course toilet break (old man, knackered bladder) ๐Ÿ˜‚ - I wish there were toilets in transition or before tbh


Off we go. Water, electrolytes, caffeine. Sticking to the plan, picking the pace up. One of the most epic bike routes if not most beautiful. Breathtaking views mate, nice rolling to little challenging course. Plenty happy athletes, all smiling โ˜บ Breakfast on bike just before T2. Comfortable ride, well organised with marshals doing top job.


ย T2 Another not so quick transition with toilet. Hiking shoes & poles , sox, head cover.. Grab the camel bag, Water top up. Off mountain we go.


Plenty water, protein & electrolytes, salt tablets. Mountain is always the one I need to be most careful and aware of. Even if it feels good and steady I constantly need to keep an eye on my ticker. It doesn't take much to go into SVT or AFIB episode so every time (if I'm lucky) I recognise it might be coming I need a little break, water, few breaths.. This year - first time ever - I experienced not a single episode of SVT or AFIB which is a win itself especially after unsuccessful heart procedure couple months ago. I also first time ever did not get my quads & hams cramped on that mountain. Think nutrition, hydration and pace was spot on this time. You've no idea how happy this made me feel. Few videos and chats up that hill, lunch break at the top - banana, brioche with Nutella & peanut butter, protein drink and off I go down. Sun was out but, in my opinion, wasn't as hot as year before. Or maybe the air wasn't so thick.


I always make up on the way down and so I did this time. We get a little breeze as well which was so nice.. Ran Pretty much all way down up to the river where - as always - I took a nice relaxing cold dip ๐Ÿ˜…๐Ÿ˜‚


Back to transition, top up water, replaced me electro drink. Toilet then Caffeine gel and on the bike.


Oh man, how different this bike feels now ๐Ÿ˜‚


My hips where like 'wtf'! My quads felt funny. I swear that mountain breeze was blowing straight into me now ๐Ÿ˜‚ Headwind all way down ๐Ÿ™ˆ Felt like my legs doing great job, cadance was there but watts wasn't! ๐Ÿ˜‚๐Ÿ˜‚ But I just kept pedalling, still enjoying the route.. Not sure why but my heart wouldn't raise up to more than 130 bpm, staying around 120 most of the time. It worried me a little, must have been medication or I don't know. Not a doctor. Safely got back to the beach though.


Bit quicker transition now, left it with a little of pain due to massive pierced blister rubbing inside my running trainers. Temporary pain. High five / bump this year's winner on way out and into the noise of cheers & screams at the beach.


Last final push, a little run on sand and here we are, crossing that finish line once again welcomed by The Roc cheerleaders, wife, mates, spectators and Roc athletes!


Big up to everyone involved into this beautiful day!



๐Ÿ…‚๐Ÿ…„๐Ÿ„ฟ๐Ÿ„ฟ๐Ÿ„พ๐Ÿ…๐Ÿ…ƒ ๐Ÿ…ƒ๐Ÿ„ท๐Ÿ„ด ๐Ÿ„ฒ๐Ÿ„ท๐Ÿ„ฐ๐Ÿ„ป๐Ÿ„ป๐Ÿ„ด๐Ÿ„ฝ๐Ÿ„ถ๐Ÿ„ดย 





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2024 event #5


@the Roc tri Wales



Swim 1500m 31:21


Bike 50km 1:37:26


Hike up Snowdon 6km 1:50:00


Run down Snowdon 6km 1:00:00


Bike 50km 1:51:25


Beach run 1km 6:13


Overall time inc transitions 7:32:15 PB



3 years ago today I was battling severe sepsis in critical care isolation unit.. Today, My 3rd Roc Wales, 2nd Roc Wales in the Trilogy series and 5th Roc all together. Everything is possible so shut up, regroup and put your arse together.


Last year I told myself This one will be my strongest Roc Wales. Unfortunately life's had its own plan and kept throwing them obstacles my way during last months making it the most challenging one. Just this year I was out of training for 8 weeks due to Heart Procedure, back injury and achillies & calves problem. On top of that My wife went through major operation and nearly needed another one. And I'm a dad of 2 teenagers ๐Ÿ˜‚ The point is thought, I still managed to pulled out a smile, look after my family & clients, ask you how you doing and most importantly - put my arse into some training working around the injuries to achieve my goal.


Now if this shit won't motivate you I don't know what will.


Would like to thank wife for support, Lukas & Ola for help with kids. All my fitness Gangsta crew for support. Mammoth for help with bike, syf massage for fixing my back and sorting out calves. Thank you the Roc - from hr to marshals, cheerleaders (epic) to medics and all volunteers. Thanks beach view for always great stay at the caravan site.


Congrats to Tom for taking top spot and to all competitors - you're all mad ๐Ÿ˜‚๐Ÿ’ช๐ŸผAs always, lovely seeing so many familiar faces not only from my own One Step Closer but also tbtri and all Roc friends. I'm officially a poster boy now apparently too! ๐Ÿ˜Š







๐Ÿ…‚๐Ÿ…„๐Ÿ„ฟ๐Ÿ„ฟ๐Ÿ„พ๐Ÿ…๐Ÿ…ƒ ๐Ÿ…ƒ๐Ÿ„ท๐Ÿ„ด ๐Ÿ„ฒ๐Ÿ„ท๐Ÿ„ฐ๐Ÿ„ป๐Ÿ„ป๐Ÿ„ด๐Ÿ„ฝ๐Ÿ„ถ๐Ÿ„ดย 


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