The Roc triathlon Wales 2024

CbdFit
May 16, 2024
4 min read

Updated: Sep 17, 2025

🏔️ ROC WALES RACE REPORT: GRIT, SUNSHINE & COMEBACKS

My personal take on ROC Wales 2024—may it serve future ROC warriors as both guide and fuel + Personal Message from Slav “If this doesn’t motivate you, I don’t know what will.”

🎥 Watch the full race video 🔥 Support the Monster Triathlon Challenge

☀️ WALES DELIVERED — AGAIN

The ROC Wales doesn’t do half-measures. It’s either full throttle or nothing. And once again, the weather showed up to test every ounce of grit we had. Blue skies, blazing sun, and that unmistakable feeling that this race was going to demand everything—and then some.

🛠️ TRAINING? MORE LIKE DAMAGE CONTROL

Let’s get real. My prep for this race wasn’t textbook. It was survival mode. From January to April, it felt like my body was playing whack-a-mole with injuries:

January: Left Achilles and calf blew out during my second long run of the year. Two weeks off running.
February: Back injury—two weeks off everything. No lifting, no cardio, just rehab.
March: Heart procedure for my ongoing cardiac condition. Two weeks of light training, then four weeks off running entirely.
April: Right Achilles and calf—diagnosed with tendonitis. Another two weeks off. Only gentle cycling and swimming allowed.

I had to cancel both the Millennium Way Ultra and the Manchester Marathon. That stung. I don’t cancel races. But this time, I had to choose long-term legacy over short-term pride. ROC Wales became the focal point—the one race I refused to miss.

🏕️ BASECAMP: BEACH VIEW ABERSOCH

We arrived at Beach View Abersoch campsite with the caravan—highly recommend it. It’s got that perfect mix of tranquility and proximity to the action. Friday evening was all about settling in, soaking up the atmosphere, and reconnecting with the ROC tribe.

Registration was smooth as ever. The Beach Village was buzzing. I spent time chatting with fellow athletes, some of whom recognized me from YouTube and my ROC guides. One guy called me “the poster boy”—I’ll take it. It means the message is landing.

Coach Tom Bill brought six athletes. I brought two of my PT clients. Tom took first place, and I couldn’t help but think how epic it would’ve been if my guy Iain had been there. They’d have pushed each other to the edge.

🌅 NIGHT BEFORE: RITUALS & VISUALIZATION

We walked the beach, took photos of the finish line, and visualized crossing it. That’s part of the ritual now. I packed my mountain bag—every item chosen with intention. Labels, bib numbers, gear checks, nutrition dialed in. Carbs, protein, and a quiet sunset with my wife. ROC isn’t just a race—it’s a ceremony.

☕ RACE MORNING: FOCUS & FIRE

Start time was 8am, so I got a solid night’s sleep. Morning coffee, a few toilet visits (standard 😂), and into the trisuit. Wetsuit half-on, bike racked, gear set up. More chats, more nerves, and then—boom—start line.

Abersoch Bay looked unreal. Calm, blue, inviting. But we all knew what was coming.

🏊 SWIM: 1500M IN 31:21

The second I touched the water, everything clicked. I always treat the swim as a warm-up, but this time it felt strong. Training paid off. No panic, no exhaustion—just rhythm. Crew on paddleboards made it feel safe. Transition was slow (Garmin setup, toilet break—bladder’s a liability 😂), but spirits were high.

🚴 BIKE LEG 1: 50KM IN 1:37:26

Hydration, electrolytes, caffeine—check. The route? Absolutely stunning. Rolling hills, coastal views, and that perfect mix of challenge and beauty. Athletes were smiling, spirits were high. Breakfast on the bike before T2. Marshals were flawless.

🥾 MOUNTAIN HIKE: 6KM UP IN 1:50:00

T2 was methodical—gear change, toilet, camel bag loaded. Hiking shoes, poles, head cover. The mountain is always the wildcard. With my heart history (SVT, AFIB), I have to stay hyper-aware. But this year? No episodes. First time ever.

No cramps either. Nutrition, hydration, pacing—all spot on. That alone felt like a win. I filmed a few clips, chatted with athletes, and had lunch at the summit: banana, brioche with Nutella & peanut butter, protein drink. The sun was out, but not oppressive. Descent was breezy and fast.

🏃 MOUNTAIN RUN: 6KM DOWN IN 1:00:00

I always make up time on the descent. This time was no different. Ran most of it, soaked in the views, and took my traditional cold dip in the river. It’s become a symbolic reset—washing off the climb, preparing for the final push.

🚴 BIKE LEG 2: 50KM IN 1:51:25

Back on the bike. And oh man, it felt different. Hips were tight, quads felt off, and the headwind was brutal. Cadence was there, but watts were low. Heart rate wouldn’t climb above 130 bpm—possibly meds, possibly fatigue. But I kept pedaling. Kept smiling. Got back to the beach safely.

🏖️ BEACH RUN: 1KM IN 6:13

Final transition. Blister pain kicking in. Quick high-five to this year’s winner and into the roar of the crowd. Sand underfoot, finish line in sight. ROC cheerleaders, wife, mates, and fellow athletes—pure magic.

🧠 LEGACY OVER STATS

Overall time: 7:32:15 (PB) This was my 3rd ROC Wales, 2nd in the Trilogy, and 5th ROC overall.

Three years ago, I was in critical care fighting sepsis. Today, I crossed the line again. Life threw punches—heart surgery, injuries, family health scares—but I kept showing up. Smiling. Training. Coaching. Parenting. Creating.

I told myself last year this would be my strongest ROC Wales. Life had other plans. But I adapted. I trained around injuries. I showed up. And I finished.