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What It Takes to 'Face The Dragon' at one of the sports toughest events...Ironman Wales Triathlon
Few races capture the raw challenge and atmosphere of long distance triathlon quite like Ironman Wales. Set against the stunning coastline of Tenby, it’s an event known as much for its punishing course as it is for its unforgettable race day experience. In this blog, I share my firsthand account of racing in 2023, a day shaped by unusually warm conditions, a testing swim current, and the relentless demands of one of the toughest Ironman courses in the world. Having spent years training and holidaying in Pembrokeshire, my perspective offers a unique blend of local knowledge and race day reality. From the electric atmosphere on North Beach to the iconic climbs, passionate crowds, and hard earned finish line red carpet, this is more than just a race overview it’s an honest insight into what it really takes to “Face the Dragon.”
IRONMAN WALESPERSONALISED COACHING140.6TRAININGRACE DAYIRONMANTRIATHLON
James Oswald, Coach
7/24/20267 min read
Ironman Wales: Race Experience in Tenby
I’ve been lucky enough to spend a big part of my life in Pembrokeshire. Holidays here growing up, countless rides on these roads, and plenty of time in the sea, so lining up at Ironman Wales in 2023 felt both familiar and completely different at the same time.
Because no matter how well you know the place… race day in Tenby hits differently every year.
The Build-Up: Nothing Quite Like Tenby
Arriving in the days leading up to race day, there is unmistakably something big brewing in the town. It becomes clear that Tenby has a growing nervous buzz of trepidation and excitement.
Soon race day morning arrives and before you even get in the water, Ironman Wales gives you a moment you won’t forget.
Standing on Tenby North Beach, wetsuit on, nerves building, you hear the Welsh national anthem echoing around the bay. It’s one of those spine-tingling moments where everything suddenly feels very real.
Then, just to dial it up even further, the Royal Air Force Red Devils drop out of the sky, parachuting onto the beach followed by trails of colourful smoke. Add in flames, fireworks, and the roar of the crowd, it’s less like the start of a race and more like the opening ceremony of something huge.
Finally… AC/DC kicks in with the infamous Thunderstruck, and you’re off !!
Swim: Calm Start, Tough Finish
The swim is a two lap course in Carmarthen Bay that is open to a lottery of ever-changing conditions that you won’t really know till your stood waiting for the start, and even then, they can change mid-swim. In 2023, we had lumpy but warm conditions, great for comfort, but it definitely added a layer of fatigue across the whole day.
The first lap felt controlled. Familiar territory for me, having spent years swimming in these waters. But the second lap? A completely different story.
The swim at IRONMAN Wales features a unique and challenging Australian Exit (or "Aussie exit") as part of its two lap, 2.4-mile (3.8km) swim. Athletes complete the first lap, exit the water onto the sandy North Beach, run a short distance along the beach, and dive back in to complete the second lap. This is an opportunity for athletes to clear their goggles, and adjust their swim hats. This is a great spectacle for friends and families as they get to try to identify their loved ones mid race, and are treated to the comedy of a few falls and face plants from tired swimmers suffering with jelly sea legs.
For our second lap the current picked up as we headed back out, and suddenly it wasn’t just about swimming it was about managing effort and staying on line. You could feel yourself working harder just to maintain position, let alone progress forwards.
My takeaways:
Don’t underestimate changing conditions between laps.
Stay relaxed when things get tougher, it’s easy to panic and waste energy.
Sight frequently when currents are involved.
Remember to smile for the camera and crowds as you stand back up during the Aussie exit with a face full of sand (fortunately, unlike others I managed to stay on my feet and sand free).
T1: The Famous (and Brutal) Run
Ironman Wales is known for many things but Transition 1 might be the most iconic.
After exiting the swim, you’re not heading straight to your bike. Instead, you take on a long run, around 1km (or closer to 1.3km) from the beach, up the steep zigzag cliff path, and through the packed streets of Tenby.
It’s relentless and just what you don’t need after the swim…but the atmosphere is incredible, and a good taster of what's to come.
The crowds line the entire route, shouting your name, lifting you up when your legs are still adjusting from the swim. There’s even the option to leave the famous pink bag partway up with trainers in, which is well worth considering, barefoot on that climb and town run isn’t for everyone. You also, get the opportunity to strip off your wetsuit early and put that in the bag and carry it as you run.
By the time you reach your bike, your heart rate is already sky high. It’s a unique challenge and one you need to prepare for.
Bike: Local Knowledge Helps… But It’s Still Brutal
Having ridden these roads for years around Pembrokeshire, I knew exactly what was coming and honestly, that’s both a blessing and a curse. The scenery is beautiful as the road takes you through a mix of countryside, sea front sandhills, wooded areas, villages and towns. There’s even a number of castles to spot on route that you might recognise from the Harry Potter films.
The Ironman Wales bike course in Tenby is known for being one of the toughest in the world, featuring approximately 2,100 to 2,500+ meters (roughly 7,000–8,870 feet) of elevation gain across 112 miles. The two-laps are packed with short, sharp climbs and the leg zapping longer hills. It’s relentless and there’s very little chance to settle into a long rhythm.
Riding through places like Narberth and Saundersfoot with its Tour de France style passionate fans on Heartbreak Hill is something special, the crowds are unbelievable, especially when needed on those challenging climbs.
And yes, the Saundersfoot Heartbreak Hill climb is called that for a reason, it hurts. Both times!!
With the heat increasing throughout the day in 2023, pacing and hydration became even more important. On challenging courses that are hard to settle and find rhythm it can be easy to forget your nutrition plan, and unfortunately by the time you realise it can be too late.
Key tips from my experience:
Ride within yourself early, this course punishes overconfidence.
Train for repeated climbs, not just steady efforts.
Stay on top of hydration, heat + hills is a tough combo.
Use the crowds, they genuinely give you a lift.
Check the expected weather conditions and dress appropriately.
Run: Four Laps of Grit and Atmosphere
The IRONMAN Wales run course is a challenging, 4-lap, 26.2-mile marathon with approximately 500m to 700m (roughly 1,640–2,289 ft) of total elevation gain. It features constant undulations, including a significant climb out of Tenby, with the course focusing on tarmac surfaces in and around the town, and it’s where the race really comes alive.
By this point, especially in the heat we had in 2023, it becomes a test of resilience. But don’t be fooled it’s not always warm conditions, there have been times when the finishing line overlooking the sea has had to be partly dismantled due to the raging winds and rain. The course has enough variation to keep you honest, rolling sections, small climbs, but it’s the repetition and fatigue that make it tough.
What gets you through? The passionate atmosphere in the town, that’s what.
Every lap, you’re pulled through by the crowds. It feels like a festival, and when things get hard (and they will), that support makes a massive difference.
My approach:
Break it down lap by lap.
Keep cooling and hydrating in the heat.
Have emergency clothing in your T2 bag in case the weather changes either way by the end of the bike.
Stay mentally present, don’t think too far ahead.
Remember what goes up, must come down.
Support each other out on the course.
What Makes Ironman Wales So Special?
Even after racing it, knowing the roads, knowing the sea, knowing the town, this event still stands out.
The atmosphere is amazing and for me the only race that beats it is my favourite Challenge Roth.
The course is tough but honest. Entering you should know what to expect, and it doesn’t let you down.
The setting is stunning, but I would say that, I love Pembrokeshire and I’m completely and openly biased.
The community support is next level.
It’s not a race where you chase a PB. It’s a race where you earn your finish.
Final Thoughts
Ironman Wales in 2023 was a proper test, warm conditions, a challenging swim current, and a course that never lets up. In reality we were quite lucky with the weather that year, having witnessed near biblical conditions some years before.
Even with its multiple challenges and levels of uncertainty, in the days that follow when you look back at what you achieved, it’s also one of the most rewarding races I’ve ever completed.
For me, racing somewhere I’ve known all my life made it even more special, but whether it’s your first time in Tenby or your tenth, this race has a way of sticking with you.
If you’re racing this year or thinking about it as a future challenge, respect the course, prepare properly, and embrace the day. If you'd like support preparing for Ironman Wales or endurance events like this, get in contact and we can see how a personalised approach fitted around your busy schedule can allow you to perform at your best on race day.
With other events fixed in my calendar, I'm not racing Wales this year, but I will be on the beach and streets supporting those that do.
Are you brave enough to “FACE THE DRAGON?”
One things for sure...You won’t forget !!
