DC Triathlon

Introducing the IRONMAN UK 2025 Race Calendar...🔥

IRONMAN 70.3 Bolton - Sunday 8th June
IRONMAN 70.3 Swansea - Sunday 13th July
IRONMAN 70.3 Weymouth - Date TBC
IRONMAN Wales - Sunday 21st September

Mark those calendars and get ready to race in 2025📆

Huge good luck to & who are getting married tomorrow 👰🏻‍♀️❤️🤵🏻‍♂️
We can’t wait to celebrate with you 🥂
Let’s dance so hard that we need to upload to Xhale the following day 😂🕺🏻

💣💥

Who else has got that Friday feeling and ready for a BIG WEEKEND of 🏊🏼‍♂️🚴🏽‍♂️🏃🏼‍♀️

The training is now ON for our athletes A races of Bala Tri, Ironman Wales, Ironman Portugal, Ironman Nice WC and Ironman Barcelona.. s**t is getting real and it’s time to make these weekends count!

Post training day de-brief over 🍟🤗

Main topics of conversation:-
- jellyfish
- bike nutrition
- upcoming A races - Wales, Portugal, Nice World Champs
- Russ’ comeback!
- council’s shutting down local pools and how far we now have to travel just to get a swim in 😭 looking at you

Impressive collection of medals here by

The medal that just keeps on getting bigger and better! 😁🔴

Ironman Wales Training Day 🏴󠁧󠁢󠁷󠁬󠁳󠁿🐉🔵⚫️

With Ironman Wales just 7 weeks away; today was a perfect opportunity to recce the swim, bike and run route.

🏊🏻 Swim - 1 lap with a few jellies for company 🔁🪼
🚲 Bike - we formed two groups led by and
Two very strong groups and everyone rode the full 1 lap of 68 miles in good spirits. Phil expertly towing his group around and using his years of knowledge and experience. was on hand in Lamphey in charge of the feed station. We had homemade welshcakes and sweets and water. We were also fortunate to have and his superstar son Efan with us from the very start - driving the route, encouraging the athletes and assisting with answering questions from the athletes.
🏃‍♀️ Run - 1 lap of the route. DC took one group and NC took the other group.
🐟 🍟 De-brief and sausage and chips all around!

An invaluable day of preparation and it was brilliant to see all the athletes embrace the day.

Thanks you very much to for supporting our day. All athletes were given a bottle, gels, chews, PH 1500 tabs and capsules to trial. The very best products in the game in our opinion.

Roll on IMW. The countdown is on…🏴󠁧󠁢󠁷󠁬󠁳󠁿🐉

That nervous feeling of waiting around for the swim to start…

Olympic triathlon has been postponed today due to water safety. Outlaw turned Duathlon on the weekend also due to water safety.

Expect anything, prepare for everything. Only worry about the things you can control 🤗

Today marks 8 weeks until IRONMAN Wales!! 🤯😆

It is not too late to get some order into your training, make the most of these 8 weeks and make sure you’ve gotten yourself into the best position possible ahead of the event.

Last year, we had a 100% success rate, with not one DNF.

It’s not too late. Get in touch today.

NAWR YW’R AWR! 🔥🔵⚫️

Good luck to all taking part in the Kilgetty Sportive tomorrow. Weather looks to be much better than last year 🤞🏼😎

The 100 mile route with over 8000ft of elevation will be great prep ahead IMW and for those heading out on our Morzine camp in a few weeks time 🇫🇷🏴󠁧󠁢󠁷󠁬󠁳󠁿🚴🏽‍♂️⛰️

Massive good luck to and who are undertaking the huge challenge of the Basajuan this weekend - an ultra distance, cross country, gravel race in the Basque Country.

“Basajauns is together with Badlands the ultimate unassisted gravel event in Europe. With a route of 850km and + 15,000m, it shows the most extreme contrasts between the green of the wildest forests in Europe, the plains and the deserts next to huge mountains in both the Pyrenees and the Sierra de la Demanda, with a continental climate and heights above 2,000m. 70% off-road“

They both joined us on one of our Mallorca Camps this year in preparation.

Good luck boys

Broadhaven Triathlon gan Cath Griffiths

Broadhaven Triathlon (come Duathlon) for the second year running. I entered this race for two reasons. The first being that I felt I had some unfinished business with the race, following its change to a Duathlon last year. The second being that I REALLY needed some open water swim practice. However, when the confirmation arrived that it was going to be a Duathlon for the second year running, I was low-key elated!

The first run was a mile long sprint up and down what felt like a massive hill, straight into the wind. This took my breath away instantly, and I'm not sure I really managed to regulate my breathing properly until the very end of the race. The legs though felt much stronger than last year, and I entered T1 faster than my previous time (Marathon training from the beginning of the year still playing its part!).

T1 was a stress. I was still trying to catch my breath after that initial sprint and my helmet was nowhere to be seen. The wind had blown it off my handlebars and into the middle of the next row. Lesson learnt to better secure it next time.

The bike is normally where I feel happiest and most confident, but this bike leg was tough! The wind was relentless, and I felt as though I was out there on my own for long periods of time making it quite lonely and tough to motivate myself to push harder. I found myself watching the miles on my watch, which is not something I normally do. Into T2 about 2 minutes down on last year. Not bad considering the conditions, but far from ideal.

T2 was loads smoother. It was my first-time using elastic shoe laces. Very late to the party, but an absolute game changer.

I absolutely loved the second run, despite its brutality! The first two miles along the coastal path are the toughest, but it's so beautiful. It's also a lot of fun passing other athletes on the path, sharing a few words of encouragement, and you really are rewarded with the 2-mile fast descent at the end. The sun had finally made an appearance so I could really enjoy that beach front sprint finish. A wave to Sam and Sid (the dog) at the finish line as usual and a few welcomed Welsh Cakes after finishing. Again, I'd managed to run stronger than last year.

Will I be back again? Probably, I really do love this race! But here's hoping for a full Triathlon next year.

As usual, racing in DC kit was such a privilege. So many shouts of support along the way. Big shout out to Nia and DCTriathlon once again for their continued support. 🔵⚫️

🤩🤩🤩 What a delivery!!

Thank you so much for this epic parcel of goodies ready for our IRONMAN WALES training day.

We’ve still got a space or two. Get in touch quick. You don’t want to miss out on this.

Location: Tenby
Date: 3rd August 2024
Cost: £50

We are sending all of the best wishes in the world to a stalwart of the DCTRIATHLON family

Russell has been very unwell and is currently recovering from major surgery. Here he is competing at Broadhaven just a few weeks prior.

You never know what’s around the corner, make the most of every moment. Nawr Yw’r Awr.

Get well soon Russ. We’re all behind you. 💙🖤

Medal Monday for husband and wife Carys & Jason Freeman 🏅⚫️🔵

We really loved catching up with you all over the weekend and seeing you all smash it on the course 🔥

Lush to see some of the squad today all racked and ready at Swansea 70.3. Good luck all. Let’s go. Nawr yw’r awr 🔵⚫️

Pob lwc:-
DC
Stuart George
Rich Lewis
Math Goodman
Rhys Bevan
Carys Freeman
Jason Freeman
Phil Edwards
Jon Williams
Ben Morris
Dorian Butler
Ryan Thomas

And our relay team
Carys Davies
Simon Antony
Nia Cole

Congrats - 9th overall and 5th female in a 5KM open water swim last night.

So speedy 🐠🧜‍♀️

Ramathon Race Report by Ryan Varrow

After finally having a bit of success last weekend at Sheffield Triathlon, I felt confident going into this one. Having found a strategy that works for me and a strategy that helped me avoid the stomach cramping issue I’d been suffering with for the last 18 months I knew exactly how I’d go into this race, how and where I’d fuel it and everything I’d eat and drink even in the 2 days leading up to it. I knew if I could get to the start line having followed the exact same routine as the previous weekend, success was likely.
The pace had been practiced in training and it felt hot, I was doubtful I could hold that pace for as long as that but DC was confident that tapered and fresh on the day, I’d be able to hold it.

I’d toyed with the idea of going out a bit slower and running it to feel knowing I could cross the finish line happy with a PB if I ran a safe race. So Sub 1:30 was Brave. I’d done a lot of my specific sessions for this race with a friend I do a lot of my training with. He’d pulled me through a lot of these sessions and managed to bag himself a last minute entry the day before, he said he’d come along to pace me. Having discussed what I wanted and DCs pacing plan, based on the paces we’d ran in training , We decided to be ballsy and shoot for 1:28:30. Go out with plenty of time banked and if I faded, so be it.

We set out and Martyn paced to absolute perfection from the Gun. We ticked each mile off and as each mile passed I just buzzed more and more. I sat on Martyns feet, he pointed out every obstacle, cone, bump in the road, ran ahead to get the water from the aid stations, I just had to sit in and do the work. We had a group running with us, crowds around the whole course, I was enjoying every step and feeling good ! We went out as planned at 1:28:30 pace.

The 1:30 pacer was ahead of us for the first 5 miles. Having gone out a little too quick himself he kept asking us what pace we were running, he dropped back and half of the group he was pacing came with us, plan was to just get me to Mile 10 safely and then I’ll empty the tank. Once we hit mile 10 most of the group had dropped off and there was only 3 of us left. I started to empty the tank and pick up the pace a little. I squeezed each mile a little bit more looking to finish strong but by Mile 12 my calves were starting to cramp and I had to back off. We finished in 1:28:32. Absolutely bang on what we went out looking for.

Average Heart rate was 177bpm, Max 191 and I didn’t drop below Threshold for the entire Run 🤯. I put complete trust in DCs knowledge for this one, no way would I have gone out at that intensity otherwise but I took a risk and I’m glad it paid off. It’s amazing how far you can push your body on race day when you’re fresh, tapered and caffeinated 😏. Half Marathon is now my new favourite Run Distance ! This is only the 3rd half Iv Ran, I took 10 minutes off my last one and I now know how it should feel to race a half Marathon properly 😃.

When you find out the triathlon is now a duathlon and the 1st run is a short and sharp sprint up a steep hill 😂🙈🔵⚫️

Well done and for braving the wind at Broadhaven triathlon(Duathlon!) today.

Our socials have been quieter recently as has been commentating live on the Tour de France for but it seems that Nia might not be the only one repping DC on TV 😄🔵⚫️

Diolch Russ a am y sgwrs.

PB crew at Swansea Half Marathon 😁

We’ve had an influx of enquiries lately asking us if we do RUN ONLY plans and the answer is YES!

All plans include strength and yoga sessions.

Send us a message if you want to find out more. Now is the perfect time to start ahead of those Autumn half and full marathons.

All sessions delivered via , a private Instagram group and YouTube so you can join our team wherever you are.

SQUAD GOALS 🔵⚫️
This group went round the Ironman Wales course on the weekend. We are so excited to see how they get on in September 🏴󠁧󠁢󠁷󠁬󠁳󠁿

It’s been an great weekend, infact, it’s been an outstanding month for and this just tops it off. It’s been a long term goal for to qualify for the 70.3 World Champs in New Zealand after getting to experience a World Champs at Finland last year. That smile says it all!

Congratulations Simon. We are delighted for you. 👏🏽👏🏽👏🏽👏🏽🔵⚫️🔵⚫️🇳🇿🌏

All the best to and who are racing tomorrow.

Simon is out in Luxembourg racing the Ironman 70.3 and Ryan has the Ramathon half marathon.

Go well boys. We’ll be tracking and can’t wait to hear how you get on. Put the hard work to practice. As always thank you for representing 🔵⚫️

Pob lwc who is racing at Luxembourg 70.3 this weekend.

This looks like such a cool event racing across 3 countries.
Swim in Germany 🇩🇪
Bike in France 🇫🇷
Run in Luxembourg 🇱🇺

Good luck Simon, excited to see how you get on.
Nawr Yw’r Awr 🔵⚫️

Pennod newydd o Nawr Yw’r Awr mas nawr. Dai a Nia yn sgwrsio am pan nath seiclo o gwmpas Mallorca yn sportive Mallorca 312.

Clywch am y torrfeydd ar ddechrau’r râs, y bwyd, y partïon, y peints.

Link yn ein stori neu chwiliwch am “Nawr Yw’r Awr” ar Spotify, Apple Podcasts, neu le bynnag chi’n gwrando fel arfer.

Ironman Austria - such a great day!

It's always been a bucket list race for me after doing Ironman 70.3 Zel am See as one of my first triathlons back in 2015 with my Dad. I always felt I wanted to come back to Austria one day and try the full. With it being quite a popular sell out race or not having the right time, nearly 10 years has passed since that dream however this year was finally my year.
I also had a disappointing day at IM Bolton last year to put behind me once and for all.

Pre race
We arrived slightly later than had hoped, but thankfully a smooth flow through transition and final checks all seemed ok. I didn't quite realise how far transition was from the swim start and the mass crowd waddling the same direction slowing down the pace, I quickly realised I wouldn't have a chance to pre dunk in the water. Tried to not let this panic me, I've done many races where this isn't normally allowed. Instead tried to stay calm and managed to find Mat amid the chaos to drop my bag off and help zip up the wetsuit. A tearful goodbye and I was off to the start pens.

With 3000 people in the race this was the busiest start I have ever seen. The race was off, started by a cannon alongside some banging tunes (inc Lets Get Loud, J-Lo!), which definitely helped distract the mind. Then suddenly I found myself at the front, ready to go, my turn.

Swim
Run and jump in, followed by that instant shock and 100m of panic breathing.Think happy thoughts, I like swimming, I kept telling myself on repeat. Finally settled into a rhythym and had the best 1st half IM swim of my life. I was LOVING it. The crystal clear waters, the view, the sunshine. This is why I picked Austria.
I hit the half way mark in 30 mins 35 seconds according to my watch - oh my goodness me I couldn't believe it. However, the speed didn't last.
The last section of the swim goes out the lake and into a canal. As I hit the canal I felt like I was in custard. Feeling like I was barely moving and a good few kicks to the chest amid all the choas of everyone funneling into a smaller space made me lose all my oomph. I've never hated part of the swim before but all I wanted was it to be over. Seeing Mat on the canal banks cheering me on was the most welcome surprise and spurred me on to keep digging. Finally the end came into sight and whilst slightly disappointed when my watch said 1:07 I was glad it was over. I've had the same time for my last three IM swims but at least I'm consistent, and I absolutely loved the lake.

Run to T1 was long but lined with cheering crowds and made me quickly forget the hate for the canal.

Bike
On to the bike and my most nervous section. Just keep eating and drinking was the advice from Nia and Mat. All I have to do is eat and drink and cycle. I got this. Singing Lets Get Loud to myself whilst cycling I'm aware I probably looked a bit weird but it took my mind of the next few lonely hours trying to get the bike done.

The route was beautiful, the crowds fab, the aid stations superb and the odd hills cheeky. Definitely wished I had a few more gears on the TT bike but proud when I got up and over them. Some spells of rain were a welcome cooling down but made the roads appear slightly slippy, I was nervously descending as not fully trusting my new bike but overall really enjoyed with beautiful smooth roads to play on.

Don't stop drinking, it's hot was going round in my head on repeat - now I'm not sure if you can over drink in these things, but I definitely got close to that line. I had one of these built in bottles with a straw and found it kept me occupied. Somehow I managed to get through 9 bottles of water and isotonic, which kept me very entertained however I got off the bike sloshing. Hopefully, wouldn't get cramp though 😂🤞.

T2 took my time to get set up correctly. Fresh change of socks was the best advice I had been given. Restocked with gels and wine gums. Just a marathon to go.

Run
Aim for 11 min miles was the plan and then have time to walk the aid stations. Set off feeling comfortable and confident. Found a girl running a similar pace to me so I caught her up and said hi. We ended up running the first 12k together chatting and the miles were flying by. Tummy turning and although I was loving the company I knew I had to listen to my body. I said goodbye and good luck to lovely Katie, doing her first ever IM and joined the annoying portaloo queue. 5 mins down by the time I got in. Annoying but stick to the plan. Head up. The miles churned out trying to eat every 3 miles. Super grateful for ice and wet sponges at aid stations to cool me down as the heat was really ramping up. Also, really chuffed for the Welsh dragon on my sleeve, it got me lots of cheers and support whilst on the run course.

I tried to do the maths to see if sub 14 was possible but my maths skills clearly not my strong point, I thought I had to to finish the marathon within 5hrs 15mins to make it. Annoyingly one more portoloo wait added on precious more minutes.

3 miles to go. 30 minutes till I thought it was 14hrs total time. Hmm, this was a lot to ask. I had my last gel and a few stern words, I can do 5k without a water walk. Go go. It hurt a lot. I thought I was 2 minutes over my aim, coming towards the finish line I had come to terms with 14hrs 2 minutes however only then could I see a real clock and realised it said 20:38. Hang on, I started after 06:40 this morning - my brain realised it wasn't over yet and I had a few minutes to make the last few turns and boy was it now hurting.

The glorious finish line, so magical I don't actually care what the time said, my moment. It was done, I had completed IM Austria. It was still daylight.
Quick glance back and next to my name 13:53!!!
I couldn't believe it. Also couldn't believe how bad my maths was as realised I was well under the whole time! Haha, found Mat at the finish and after a couple of tears of disbelief, and handed a big pint of beer from a volunteer we celebrated with a long waddle back to transition.

What a day.
Last Ironman time 15:09.
This time 13:53! A huge PB for me.

I'm so grateful to Nia for all her support and coaching, it's really kept me going through the year. Had a the best weekend exploring Austria with Mat and highly recommend it as an IM race to anyone!

Swim ☑️
One down, two to go 🚴🏽‍♂️🏃🏼
Well done all for pushing through some tough conditions last night. 🌊