IRONMAN 70.3 Swansea Bike Course | Full Recce with Recovery Lab Athletes | All the Hills & Key Tips!

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In this video, I take you on a full recce ride of the IRONMAN 70.3 Swansea bike course alongside a group of athletes from Recovery Lab. We break down the route in real time — from climbs and descents to wind-prone sections and technical turns — giving you everything you need to know ahead of race day.

With two riders returning after completing last year’s course, one athlete who unfortunately didn’t make the bike cut-off, and another racing Swansea for the first time, this ride offers perspectives from every level of experience.

This will be my fourth time racing IRONMAN 70.3 Swansea — I’ve been on the start line since the inaugural event. Now, with 2024 marking the race’s first year in the IRONMAN Pro Series, the energy and standard is on another level.

✅ Full course breakdown
✅ Every hill covered
✅ Personal insights & strategy tips
✅ Thoughts on pacing, fuelling & transitions
✅ What to expect on race day

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#IRONMAN703Swansea #BikeCourseRecce #IRONMANProSeries #TriathlonTips #SwanseaTriathlon #RecoveryLab #TriathlonTraining #RoadToDECA #UKTriathlon #RaceDayPrep

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hello everybody welcome to Recovery Lab TV my name is Chris i’m your coach sports therapist and welcome to um my little road trip i am on my way to uh I man Swansea’s bike route uh I’m going to be riding that with a group of recovery lab athletes um some of them it’s their first ever time riding IMAN Swansea’s bike course it’s their first ever 70.3 some of them have done it before and some of them are really good cyclists so uh it’s a mixed bag mixed group um naturally a lot to uh kind of cater for if you will um but yeah we’re going to go out and it’s just going to be a nice little friendly group ride uh kind of all stick together go out at uh whatever pace uh the kind of the weakest cycler is at and um everyone else will kind of learn to ride in bigger gears and suffer accordingly um so yeah so far this morning uh it’s been a bit of a mad one um one of um my athletes was going to give me a lift and unfortunately he’s got a nail in his tire so he’s jumped in his car and his car is um dead flat so I’ve said no worries i’ve got my car ready stuck the bike rack on uh ch the bike on and um I’m off off to his now to pick him up to get it done because um as as nice as he is to say like “Oh just just go without me.” Uh he’s one of the people that really needs to do this course to build his confidence so um we’re running 20 minutes later than uh anticipated but um it’s all good it’s all chilled uh we were going to arrive half hour early just to kind of get set up and get ready anyway but um yeah it’s one of those things where I want everyone I want this to be this little community like you know just like this channel um so um yeah got to roll with the punches haven’t you uh I hope you enjoy this video uh I’m going to be talking about the course as much as I possibly can i’m going to show you guys every single climb of the course so you can kind of get a rough idea of kind of what it looks like um I’ll talk about it in kind of ways you’ll see today today is not the sexiest of days yesterday was uh beautiful and typically uh today is not as beautiful um it’s expected to kind of hammer it down was expected to be a hard day out in the office uh if you will but um no I’m looking forward to it and I’m I’m looking forward to kind of getting out there and just putting the putting the work in putting the training in because ultimately um this will be my fourth Iron Man Wales uh not Iron Man Wales Iron Man Swansea uh four to four um and it’s what as for those who haven’t done this course um it’s literally one of those courses where anything can happen on a beautiful day it is absolutely glorious um it’s a technical course there’s lots of like variations of different clims um some are punchy some less so um but it’s a brilliant course overall um but it’s also quite exposed so when it’s windy it’s incredibly tough there’s a lot of headwinds there’s a lot of crosswinds um when it’s kind of uh raining uh and so on so forth you got to be extra careful of those cattle grids uh just because they can be quite slippery so unless you’re taking them headon you know um you’ve just got to be extra careful on one of the descents um certainly this one that I’ll I’ll show you on the course uh it’s the one that kind of scares the the life out of me because uh I almost come off it uh this one year and one of my clients Dan so shout out to you if you’re watching uh he unfortunately did come off um on this climb and that naturally like knocked the confidence out of him like you know I was riding that course that day this was back in 2023 and um he was white as a ghost he was shook so uh luckily I kind of caught up with him and I spent half hour with him uh just to kind of like calm him down make sure he was okay and then um once he was I kind of continued riding um and um yeah literally so be careful be cautious you know today isn’t about setting records on the course like you know it’s just about showing everyone what the course is like and naturally kind of just just enjoying it you know getting that experience you know not every time you need to ride around the course especially on the wrecky courses you know uh I find so many people let their anxiety take hold of them and they they have to do the course in this time otherwise on race day it’s not going to be the same it is never going to be the same um purely because on race day you have closed roads you know the way you ride is completely different when there’s closed roads um and when you’ve got cars on the road and traffic lights to uh adear to so just take that into account enjoy the rides and learn about the course you know learn about the surface learn where the potholes are the the little metal grids are uh because all of this stuff kind of really matters um and ultimately just take it in it is a beautiful part of Wales um and it is an incredible course uh to be riding on you know I feel incredibly grateful to be able to do this today um and yeah I feel incredibly grateful to be able to race so I hope you benefit from this video please if you can you know it really helps hit that subscribe button it doesn’t cost a single penny you know but it uh supports people like me out massively so if you’re enjoying the content you know by all means um subscribe you know um also if you can and if you did like this video please give the video a little thumbs up and if you’re racing let me know in the comment section if you’ve ridden this course let me know in the comments section know how did you find it give some little tips if I’ve missed some things out you know because naturally I’ll be riding um I’m not necessarily thinking as in depth as potentially you guys watching it back you know um put it put your tips if you’ve done this this course and you’re an Iron Man Swansea expert you know um or you’ve ridden similar courses or maybe you’ve done a million Iron Man races and you’ve got a bag of wealth by all means put it in the comment section so then those who are watching can literally scroll through that comment section one finds your channel you know which is going to help you grow and also uh to kind of help each other you know we’re community it is growing it is incredible to see that it is growing and um yeah this is Swansea’s first pro series race uh I’m incredibly excited for it just because of more so because of uh the pro series as well like you know the caliber of athletes that are going to be racing around this course are going to be incredible you know and to be a part of that to be in the mix of that I think that is the beauty of our sport uh the fact that we get to race with pros you know instead of kind of like your football you know we get to pay and sit there and watch them you know here you you get to kind of go out there and uh you’re literally towing the line with these incredible athletes you know and the same with um everyone from every kind of walk of life you know what inspired me to get into Iron Man wasn’t necessarily the pros but it was um the everyday athletes you know so um it’s those incredible stories that you see if you were to YouTube Iron Man World Championships and you hear these back stories of these people fighting um cancers fighting disabilities fighting um loss of limbs and stuff like that inspired me more than anything you know so um huge shout out to to you guys you know the everyday athlete and um yeah enjoy the video guys i speak to you in a bit take care so we have officially made it parked the car we’ve literally met up with each other linked up with each other and um we just literally right at the start of the prison just behind us and lovely windy car just in front of us so I apologize for the sound if it is a little windy but uh hopefully you can hear me well um but yeah literally just going out few people it’s their first time like I said so it’s just no stress no chills bit of enjoyment 4hour ride around the course really you know so enjoy the video heat up [Music] [Music] [Music] here [Applause] [Music] so here we are now my Garmin says this is the first time I personally think G’s lying uh for those doing this course it’s the first proper climb you know by all means but it’s the second climb first one leads you up to the Big Apple you know what I mean those who have done the race will know what I mean once you come out the gawa you cycle up this little hill this a super steady climb it’s nice and easy you know leads you up to the big apple which is this little coffee shop spectacular views and then as you drop down take the next ride and then you’re on this hill which goes all the way down comes all the way up doesn’t take too long it’s just obviously bit of a shark hey buddy how are you all about that massive um if you don’t know about it but key is just like these guys we’re all talking whilst going up there so it’s not major and obviously still going to be fresh coming up there buddy and uh yeah it’s just obviously if you’re not a stronger climber don’t beast yourself on the first hill remember there’s still plenty more to go all right but obviously if you are a good strong cyclist use use what you’re good at as your advantages all right but uh yeah first climb next climb is in 3.3K and then yeah I’ll show you each and everyone so we’re officially on climb two it is about 900 m in total with about 57 58 m of ascent it’s currently 4% gradient and uh yeah it is off the back of the first big descent really um as you kind of come down the hill you’ve got all these they’re not caravans but they’re like lodges um on your left hand side big orange abandoned house if you will on the left hand side and then literally come down you see a car park in front of you on your right hand side just be aware that on a day like today there’s a lot of crosswind it’s got to shake your front wheel you know as it did mine cuz I wanted to film that descent but at the same time as much as I love making videos for you guys i don’t want to come off my bike so this far still going up there although as you can tell flattens off a bit goes up a little bit more we’re now at 9% and then flattens off a bit and then the tough part is around the corner as we go now initially when it’s my first time up here I was like when does this hill end but it’s you got to think of it as little increments you kind of go up a little steep bit flattens off again just like now and then you go up another steep bit flattens off and then you got the last part that’s around the corner then goes up to the flat house big fancy house although to be honest with you they’re all big and they’re all fancy how you feeling Matthew you okay all right guys doing great though so yeah time two is there and then the next climb after this is in 13 km so got a good stretch there where once you up it’s quite well protected from the wind got a lot of high hedges so we can get arrow catch up with that pace from the first two climbs and then yeah really pushing you know just going into the last section of this particular climb which is probably the steepest if you will if you can see that but Yeah that Colby How we doing Molly you okay yeah I’m good smash there what are you Steve yeah yeah so 1646 into the bike course in kilometers that is and uh this doesn’t come up as a climb but it’s another probably second biggest descent and as long as you go down it fast you can help yourself back up here but technically it won’t come up any garments but it is a bit of a climb [Applause] so ly climb three out of eight cheeky pottle um we are literally what was it 1 12 km long currently um 60 m of elevation as you see probably the longest one so far in regards to how straight out climbing 5% 7% and then I think this one goes up to about 124 if I believe coming at 8 9 and then just about finding that rhythm and pushing on but yeah next one after this climb four is in 28.2 m km and yeah it’s getting how you feeling math again doing great mate keep it up right oh [ __ ] almost happy so the gradient for this time peaks at 12% uh not 12 it’s 12 now 14% right but thing to be aware of just like on that corner mat right it’s deceiving you think the climb stops at that hill at that turn but you’ve got this short little bit and then it flattens out now Garmin will tell you I still got 620 m left to climb in but to be honest percentage is dropping down it’s 10% now and it’s going to continue dropping down the more I go so it’s just about spinning the legs breathing through your nose calming yourself down calming the heart rate down and keep pushing on otherwise like Matthew just found it’s that mental barrier that you got to push through and work through so yeah one thing I tend to do obviously I’ve got a bike route on my Garmin today but it’s something I do do on race day i’ll put the route on whilst I’m in transition and getting changed and uh it just allows me to know where I am allows me to use a virtual race partner to kind of track my pacing and then it also allows me to know how long left I got on the climb so when I am tired can use it as a bit of a motivator so yeah by all means check that out let me know what you do and uh yeah hope you enjoy the video so far yeah definitely so the unspoken hill lit from the houses down there up to here up to there there’s a cheek little climb just going to change gear cheap little climb it’s about 33 km to 34 and uh yeah it’s just gradual but the farm is a shitload of sheep so just be aware of that so the guy who is with the furthest cyclist just whizzed past see me said awesome YouTube channel thank you so much one of my mates Steve didn’t believe me so thanks for validating me so yeah I appreciate you man hope you have a great ride and you’re doing Swansea good luck buddy let me know if you are or not in the comment section but yeah Matthew is working his socks off doing great man although he don’t feel it it’s another ride of his life so yeah it’s all about self-acceptance and not comparing yourself to others you know we’re all at different abilities different strengths and uh yeah it’s just tapping into yours but yeah check out this beautiful view round oh looking fancy currently coming through the marsh uh as you can see lovely little stretch uh so just from the the top of the hill that I just showed you on and down uh on the way down there’s three little bumps right little drop it’s about say half a foot is probably nothing when you’re in a car like you know but you certainly feel it when you’re on a bike just a little drop ever so slightly and um if you kind of come out the saddle a little bit you know like maybe an inch off the saddle soften your knees you’ll help yourself kind of uh bounce a little bit better you also get a lot more speed you know I just topped out at uh 73 km um an hour if you will uh and then kind of drop down on the flat into my arrow and without pedaling I’m still hitting like 43 to 46 km so um it’s just being aware of that little thing being aware of those little bumps so you got a got a soft uh smooth ride as you’re coming through um and then yeah like that way you’re kind of a little bit more smooth with the bike in it like you know kind of lifting your ass off the saddle yeah talking kind of coming down like you know so not hitting so many bumps you tend to flow a little bit better with the bike then don’t you do whereas if you’re kind of sat there it’s just more rigid you’re more likely going to get thrilled about a bit and stuff yeah by there that’s why I jumped in the wagon okay I gave up psychologically back there not today though no got a lot to be proud of mate got a little bit to be proud of there you So yeah full ar training it will come so yeah I guarantee you yeah what’ you hit 53 mph cool nice what’s in kilometers uh 55 oh 85 high 73 yeah it was in the full position position there we are fell Elsa go on overtake him make it look easy [Laughter] he’s like “Ah get fucked.” So the kilometer 39 it was an unannounced cheeky hill coming through the hedges sharp turn at the bottom but yeah it’s a bit of a nightmare for cars so yeah beautiful day it’s turning out to be super grateful for that [Music] [Music] go go go go go go go go go so I’m currently 50.78 km in right by the um what’s it called the skydiving center so skydiving airport is that white building in the background hopefully you can hear me i know it’s super windy but that’s the point of this little section of the video if there is a headwind on this course or there’s a windy day here is where you’re going to feel it we’re currently pushing into a headwind power zone is currently 4.1 and uh I’m only doing 24 km an hour so just be aware that on the windy days you’re going to have to get arrow and tucked up in this situation just to maintain or keep any of your speed otherwise you’re going to have a a strong day and a big day in the saddle you know hopefully it’s not windy come this year’s race and uh if anything you got tailwind you know that’ll be nice never had that on this course but um fingers crossed all right but yeah beautiful but it’s super open [Music] so we’re literally back on the big climbs uh just gone around on the second loop just done a big drop into climb four you know it’s 1.27 27 km long and it’s it is the one that I mentioned earlier about climbing up to 14% all right and the one that Matthew almost caught me out at the top so just settling into that now and then uh yeah it’s time four out of eight all right so it’s a literally another loop of what we’ve just done hopefully you heard me in the windy section but I was just saying that all respects if there’s going to be a headwind it’s at the top that is going to be the headwind it’s right by there that you’re going to experience it and it’s that there is going to make life a little harder so making sure you’re utilizing your strength so if you’re good at climbs fly up the climbs if you’re good on the descents maximize those and if you’re good like me I’m more descent and rolling hills and straights just because I’m a big guy tall guy XL frame bike you know I’m never going to be a climber you know for me it’s about just suffering and spin the legs over where is the downhill weigh about 100 kg so I’m going to fly down the hill you know compared to the smaller people so utilize those strengths you know to the best of your abilities and just break things down as much as you possibly can and you’ll get there i promise you but yeah almost at the top of that bend [Applause] so climb five out of eight now technically this is the climb I was on a bar before but for whatever reason on the first lap it doesn’t register as a climb although I can assure you it is now just change gear a second [Applause] um it’s gradual as hell all right we’re only on a 5% but it’s really long and uh it’s just about 3k so feels really long but it just takes time you know it’s only that gradual climb but it’s it’s like a rolling uphill if you will and takes you to this farm here so when you watch this video and see this farm just know that this is the climb that you have to do twice you know you had to do this entire section twice but notice that this is the climb I’m on about last roughly 3k and it’s broken down in sections you got a right turn down here and then you go out by the sheep which I filmed earlier and uh yeah it’s just gradual but it’s not too bad it’s like at the top of this section now it’s 4% gets a little worse after the the right hand turn but between talking to you and climbing just takes your breath away that’s all but yeah enjoy whatever so still on climb five but this is where the toughest part is that midsection now if you got a Garmin this will be the orange section or yellow section whereas the other two are the green and uh yeah so we’re at a 5% gradient so far this is where I said all the sheep are and we stopped earlier and what do you kind individual said had an awesome YouTube channel so thank you but uh yeah it’s just gradual it’s now 7% gradient and then there’s the sheep so cl number six it is 880 m it’s a grade three at the moment 4% remaining and uh it’s about 53 uh meters of elevation in total right so it’s not too bad this is where a couple years ago we had a giant cow on the course on race day right at the bottom that they had a nightmare getting off the course um certainly scared the [ __ ] out of me when I went around but yeah six of eight you know next one’s in 2K from here and we’re on our way back into Swansea Town everyone is doing amazing so far should be really proud of themselves so if you’re watching well done you seen a ton of people on the bike course today which is great to see all super friendly faces all waving saying hello so look forward to seeing you on race day and yeah just grateful for the weather holding out but yeah enjoying So climb seven much more calmer 5% climb gradual smooth sailing all the way up it’s 1.7 km long and uh yeah it’s actually in this big open space now although it doesn’t particularly feel like it got bit of a tailwind to be honest although my legs have shot just because I purposely not taking on any nutrition just to make it harder and then obviously what you guys don’t know is I rode four hours yesterday trying to get ready for this triathlon ago coming on so I was doing great dan’s pushing on molly is her first ever time doing this sort of distance and doing this course to be honest she’s doing her first ever triathlon in Iman Swansea so fair place to her she’s booked in for Swansea she also booked in for IM Wales and stuff and uh brand new to the sport giving her a go why not so she’s learning from Steve steve has a wealth of knowledge from mountain bikes mountain bike cycling road cycling competitive racing for years and he’s she’s acting like a sponge right now absorbing it all so yeah good day out so we are officially on eight climate eight even got my words right it’s currently 11% gradient it’s 400 m it’s all it is short and sharp it’s a red climb 66 m of elevation like I said 400 m of distance just short and sharp and obviously cuz this is it’s the last one of the day can’t even talk cuz it’s the last one of the day it’s obviously feeding it currently at 13% and uh yeah making it happen and then it’s all downhill to the gala and then cross the mumbles and home done get the six feet up then watch me sat on it TV boom i want to say if you’re still watching thank you for watching appreciate you massively you know please subscribe if you haven’t already community is growing it’s absolutely phenomenal to see so thank you so so much for watching and contributing to making my dream happen appreciate you all yeah wish we made it up the top the Garmin says I got 100 m left but to be honest with you it’s dropped down to 4% and right now it feels just like I’m on a flat feels amazing but yeah and there we go just like that um bike course is all done and dusted um I want to say a big thank you to each and every one of you for watching i hope this video helps you guys uh if you have any questions whatsoever by all means ask away and I will do my very best to answer each and every one of you uh but yeah thanks for watching please subscribe to the channel and uh hope you have an incredible uh day until then I’ll uh see you next time see you soon