🏁Race Recap Busselton ironman western Australia

Busselton Ironman is one of the most beautiful places to race. We are spoilt for it to be our local marque event. After racing down there 5 times it is somewhere we shouldn’t take for granted.

The pristine Indian ocean start to swim with the fishes in clear waters. A really fast cycling course where pros scout past you on there second lap to the run with amazing supporters every end of the track. Blasting out tunes and cheering you on. To finishing on the red carpet just by the jetty is special.

IRONMAN Western Australia | IRONMAN sells out pretty quickly, so you need to book 10 / 11 months in advance. Accommodation down around Busselton sells out nearly faster so you need be quick to commit.

Weather Busselton Ironman

Most years its been really good. At Busso 100 there was not even a single wave to be seen.

In 2024 it was choppy water, rained for majority of bike and had a horrendous headwind on the run. The bad weather actually suits me and helped stop the extreme sweating and cramping.

In general pretty shitty weather but at least it was not boiling hot heat like 2022. Bunch of Irish lads in Australia have no business complaining about weather.

Ironman Busselton 2024 Race Report

Busselton 2024 will always be remembered for the race I got my pacing perfect to end a great year of events with Thomas and Shane.

Training with Adrian helped increase the training intensity and think I finally figured out how to combat leg cramps so feels like a breakthrough year compared to others.

Completed it in 11 hours 8 mins taking a whooping 1 hour and 12mins off last years time

This was mainly down to changing a number of things in my training approach which are listed in 5 Game-Changing Aspects I Added to My Ironman Training Program that helped me achieve this.

Busselton IM Swim

A ocean swim. You do the 70.3 course as the first lap as they head out before you that morning. Then you do an aussie exit and head back out to do a lap. You start at the other side of the jetty so on first lap you get swim under it which is great.

They used swim around jetty but changed the course as i think more manageable and less chance of cancelling due to unwanted visitors. There is the Busselton Jetty Swim that happens in February but sells out quickly.

2024 Water was choppy and bits of seaweed floating on top. Was out on my own a few times but at every swim buoy there was a bunch of people gathered which was frustrating.

Tried to pick people who were looking strong to follow more than find any feet. Last straight I drifted a bit to the left but nothing too much. Felt in control and not out of breath for majority.

At every 300 my watched altered me and tried to use it as a reminder to stay focused on pushing myself.

Took a 90g gel in transition. I didn’t sit down in either transition which helped keep things moving, Also, had a powerade and bottle of water to wash my feet and legs was essential. Took a sneaky pee in the wetsuit while changing.

Ironman Busselton Bike

The bike course is flat two lap course. Made up of 5 fingers which are cul de sacs in the tuart forest Wind can be funny around there. The roads are pretty good compared to New Zealand Ironman.

Knew to hit my time just need to hit 18min every 10kms so focused on cadence and speed. Anytime power went over 200 I eased off. The second lap after having a crampfix I put a bit more emphasis on it and felt very strong finishing last 30kms.

Adrian Allen put in a monster ride averaging 220watts and coming in at 5.10. I wonder could I do the same next year. Didn’t know that was possible.

It rained for majority of the bike ride. Victor needed a new trye I should make sure to have one in personal needs bag next time. I had a 300g gel on the bike which was just too much. Shane Devane had strawberry sandwiches which I think would work better. Cleared mouth with pickle juice at end of the bike which cleansed the palate too.

Busselton Ironman WA Run

Run course is 4 laps up and down the coast. You have the jetty in the middle so you pass through the crowds twice on each lap. The crowds give you a much needed push. It can get pretty loud. Expect a spike in pace passing through.

You have people nearly everywhere on the course cheering you on.

Its all worth it in the end to get a perfect picture by the jetty with your ironman finisher medal.

For my race plan; I had a simple job on focusing staying below 6min kms which I did pretty well. Legs cramped at around 30km but was able to maintain the pace.

Worst part was my stomach. Anytime I ate something I felt sick. Tailwind was too concentrated and just used on course electrolytes.

The race belt and bottles helped a lot, filled them up at aid stations and was just grabbing water at them. Also, was easier to carry salt tablets and crampfix. There was a serious headwind on the run course which made it a lot harder than it should have been.

On last lap I never looked at my total time so was eager to see it on the line to know how I had got on and was hoping for that sub 11 as knew I had surpassed my goals on each which I set at end of my last post 15 Game-Changing Aspects I Added to My Ironman Training Program

Coming in at 11.08 definitely makes a sub 11 next seem a lot more achievable with just pushing a bit more on the bike would easily get 10mins and if I could go a bit quicker on the run shaving off 6mins would get a sub 4 hour which would be amazing.

Ironman WA Nutrition Notes

Breakfast was toast and jam. Had a CAF gel just before the swim. Didn’t feel hungry on the swim. 90g precision straight after swim & powerade.

On bike had precision 4 scoops x 2 bottles, 300g gel, cliff bar, maurten bar, dates, king pythons.

Run had throw away prefilled tailwind as was too concentrated. Took 4 gels and Pure electrolytes on the course. Felt sick from back end of bike till end of run and took a good hour before could eat food after the race. Seems obvious now but I had too much reliance on gels.

Up Next

The plan to try get this next year which will be harder to find time with new baby so need think about hacking or training smarter. Some initial ideas:

• Strength for bike but also speed at Exercise Inst and 1 Hour Tempo Sessions on Spin Bike
• Hill running and cycling sets at lunch time.
• A 3.45 marathon would build the confidence to get a sub 4 run next year.
• Swimming needs to figure continue with PTC or new swim squad.

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