Sub 10 off a 1:18 swim ( one armed?!?)
Crazy.
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Excellent performance Matt 
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Well done @Matthew_Spooner
Sounds like tough conditions today
Amazing result considering the weather and personal physical conditions. Well done Matt!
Race report later, but here is a quick one. My swim should have been 1m faster i missed the turn around 1st mark.
On bike my power was very low, but speed was ok. Not sure if it was pm calibration issue. I took all my nutrition but probay didnt adjust for the temp
The run was interesting. I was running petty easily, however, i just couldnt push harder. It was 33 degrees on tbe run along the canal and no shade.all. at each aid station i poured buckets of water over me i order to cool down, but water evaporated with 500m. It was just hard keeping cool
So many people collapsing at the end
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Chapeau. Kept me going through a night shift trying to find 10s tracker updating.
Hope you wake up proud, looking forward to hearing about it once the dust settles 
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Now thatâs a good day Matt, sounds hot too so weâll done to you.
Well done Matt! 
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Cracking result!
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Well done @Matthew_Spooner, incredible performance!
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Well done guys - great racingâŚ
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Well done Iron lads!
Kona is just around the corner. I donât think I have ever been as fit as I am at the moment. Even though I have been training less, I think that I have been making my training count more.
Recently started racing on Zwift again, the results on my faster runs are astounding. Suddenly I have gone from working hard to run a 19:40 5km ParkRun to doing an âeasyâ 19:19 with an Avg HR of 158bpm. But fast runs are just a bit of Vanity, my long runs are also extremely good, lots of long runs in up mountains, 30k+ with 1000m+ elevation have become my bread and butter runs.
I have been doing some mega distance rides, a 270km with 7000m 2 weeks ago, then a 280km with 3200m yesterday. Yesterdayâs ride finished with a 30km ITT, despite having 250km in my legs, I was able to complete the TT (on road bike) in 46mins at 240w AP. The big positive about these mega rides is pacing, maintaining similar power for the whole distance, and stil feeling good at the end
Swimming is still a weakness, however, I am feeling good about the swim. I have no fear about a non wetsuit swim in the sea, in fact I discovered that I am actually faster in the sea without wetsuit than I am with a wetsuit in a lake
The heat in a Hawaii will be brutal and itâs now cooling down in Switzerland. However, I have done what I need to do, just have to see what its like on the day
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How long are you going to Kona for? Any time to get used to the heat again? I know Keith is setting off next week which should give him a few days.
Same for us on a lesser scale going to St George, itâs currently 28-35c there and itâs about 10c for me right now!
Great ride yesterday BTW, Iâm sure Poet recently called those sessions âshockâ sessions that are massively over what you need. Did something a few years ago which although it was ~180k it had a lot of climbing and took 8 hours+ which was massively over what I expected to ride in Barcelona
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While focussed on training for the Western States where the heat is brutal (but perhaps in a different dry heat way), this podcast might be worth a listen with 2 very well known ultra coaches
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Unfortunately I had to modify my plans as I need to attend a conference in London next week. I will arrive on 30th Sept, so have 5 days to acclimatise, an extra week would have been better.
I think my body is no longer shocked by those sessions 
Where they really help is nutrition. Maintaining the same level of intensity for 10+ hours and not feeling an energy low tells me that my body is really well adapted to my nutrition strategy. In fact I on those long rides, I am relatively lower on nutrition as there arenât frequent aid stations to top up, so I assume that body is using more fat
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excellent, thanks
How are you in the heat @Matthew_Spooner ? Seem to remember you smashed out a great paced mara at IM Lanzarote
I am pretty good in the heat, Lanza, Roth, Hamburg all over 30 degrees, and no real issues. In Spain this year, did a lot of training in 35+ degrees and it was fine. I am riding Zwift and running on treadmil with no fan, which is a sweat fest, but very manageable.
I am not sure how it will work, but my accomodation doesnât have A/C, so will be exposed to the heat all day and all night for 6 days, hopefully I will be able to sleep
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