Shownotes

Nikki's thoughts about her 5th in the Ironman WC

03:37 -

• Going into the race, I had a strong belief that I could achieve a Top 10 finish. While I felt confident in my capabilities, there were only one or two predictions that placed me in that range—most had me ranked around 40th.
• So at times, I did wonder if I was the only one who believed in myself. However, we had a clear race plan with the goal of a Top 10 finish, and once you’re aiming for that, you start thinking that anything is possible, maybe even a Top 5.
• My ultimate career dream has always been to place in the Top 5 at the World Championships. To be able to say that I’ve done that now feels like a dream come true.
• It’s a remarkable achievement for me, and I couldn’t be more thrilled with how everything turned out.
• In fact, if you’d asked me before the race, I would’ve told you that a Top 5 finish was absolutely possible, though, of course, it would depend on everything going smoothly. It requires a bit of luck as well, but we were genuinely aiming for that spot.
• A vivid memory that really stands out to me happened in 2019. After racing in Kona for the second time, we were flying back home, and I was feeling frustrated.
• Kona has always been a challenging environment for me, and I’ve struggled with the conditions there. During that flight, I remember saying how much I wished the World Championships would rotate venues to allow different types of athletes a chance to shine.
• I even said, "Wouldn’t it be amazing if the race was in Nice?" I felt that Nice would be a phenomenal course for the World Championships, and I said, "If it were in Nice, I think I could finish in the Top 5."
• It feels almost surreal now because that seed was planted in 2019, and then, here we are with the World Championships being split, and Nice hosting the women’s race in 2024. It’s almost like I predicted it, and now, seeing it all unfold, I can’t help but feel a sense of accomplishment and excitement.
  
• Ultimately, I think this change in venue is a great step forward for the sport. It allows athletes with different strengths to have a fair chance. In most other sports, the venue changes, so it only makes sense that triathlon should evolve in this way as well.

Nikki's strategy for the race

07:15 -

• The morning of the race didn’t go as planned at all. I’m typically an early bird, always aiming to be early, but that morning I struggled with something as simple as going to the toilet, which threw our entire schedule off. We had planned to leave by 5:50 am to ensure I had enough time to get to the race start by 6:45.
• However, with the delays, we found ourselves scrambling. Suddenly, it was 6:00, and we had only 45 minutes to walk to the start, get body marking done, and prepare the bike. Needless to say, it got stressful pretty quickly.
• I ended up being one of the last to enter the swim start, which wasn’t ideal. I found myself between Marjoleine and Lauren Brandon. My initial goal was to be on the second row of swimmers, but I ended up in the first row by accident.
• To make things worse, a kayak stopped between me and Marjolene, adding to the confusion. It was chaotic—there was a lot of swell, and with 45 of us packed together, the start was intense. I got hit around quite a bit in the water and lost track of everything in the first few minutes.
• Once I got into my rhythm, I spotted a few swimmers I wanted to stay near, like Jackie Hering. I came out of the water in the dream pack I’d hoped for, finishing 17th or 22nd with five or six other swimmers.
• The bike leg, however, didn’t feel efficient at all. I’m used to a smooth, consistent pace, but this time, there were packs of riders, and I found myself surging to 330 watts to move forward, only to get pushed back again.
• It felt chaotic and inefficient, though it ended up being my best power output on the bike. I pushed hard and got through the bike leg, but I definitely felt fatigued by the time I got off.
• As for the run, I hadn’t worn a running watch in a race for five years, but Bex convinced me to use one this time to avoid going too hard too soon.
• We aimed for a steady 4:10 per kilometre pace. However, things quickly went awry when my watch refused to pick up a signal. I spent the first 10 kilometres fumbling with the watch, distracted by its malfunction, and eventually had to shove it into my pocket.
• Once I ditched the watch, I ran by feel. The run went well in the beginning, and by the time I caught up with Sanchez, I realised I had a chance to move up in the rankings. I knew Penny Slater and Jackie Herring were threats from behind, especially since Penny was consistently three minutes behind me during the first half of the race.
• The race dynamic made me push harder than planned because I didn’t want to give anyone a chance to catch up. It might not have been the most efficient way to run a marathon, but it worked.
• The last 15 kilometres were the toughest. My focus narrowed entirely to just pushing through. I remember the final 1,500 metres; Bex told me to enjoy it, but I felt completely drained.
• The fatigue hit me hard, but as I got closer to the finish line, I started getting emotional. The realisation that I was about to finish fifth was overwhelming. It was a dream come true, especially with all our family and friends there to witness it.
• Crossing that finish line was one of the most emotional moments of my career. Everything had gone right that day, which rarely happens. I wanted to soak up every second because moments like that don’t come around often. It was a truly special day, and I’ll cherish it forever.

Bike split

18:46 -

• When I started the race, my initial plan was to keep my effort under control, specifically aiming not to exceed 300 watts. However, I found myself pushing far beyond that as I needed to surge to get to the front.
• Every time I reached the front, other riders would start coming around, and I struggled with the pacing required at this race intensity, which I typically don't enjoy. This created a pattern of me surging forward and then getting pulled back, repeating this cycle until we reached the main climb.
• When we got to the climb, I decided to break away and ride at my own pace, as this was where I had my first real power target. Although I had a specific power in mind, I wasn’t constantly checking my power meter.
• Instead, I rode by feel and focused on maintaining a strong, steady effort. I remember catching Alice Alberts and pacing our group up the climb, even though I stayed at the front most of the time. It was actually the most enjoyable part of the race for me, as I managed to push ahead of many riders and just immerse myself in the moment.
• One thing that really made my day was seeing a group of spectators with a huge sign featuring their dog, Titch.
• It was such a delightful moment that I even veered slightly off course just to tap the sign for a bit of extra energy. That interaction was the highlight of the race for me, and it gave me a mental boost.
• From a strategic standpoint, we looked at the dynamics of the men’s race in 2023 to gauge how best to approach the climb. Although the men’s and women’s races differ, it became clear from my research that by the top of the main climb, it was crucial to be within touching distance of the top 10.
• We had specific power targets in mind, but it wasn’t just about the numbers; positioning was key. After the main climb, there are some very fast sections where it’s tough to make up lost time, so being strong through that part was critical.
• Additionally, we were aware of a second climb before the main descent, and we knew that fading there could be costly. I had analysed splits from athletes like Lucy Charles earlier in the year and recognised that some riders who didn’t pace well struggled in that area.
• We aimed to avoid that by staying strong through the second half of the bike leg. As for the descent, we knew we couldn’t afford to lose too much time, but we also didn’t have the time or resources to focus on making it a major strength. So, the plan was simple: minimise the time lost.
• Riders like Laura and Kat excelled in the descent, and they really stood out in the women’s field. But for me, the goal was to be as close to the top 10 as possible by the end of the main climb, maintain strength through the second half, and not lose time on the descent.

Initial Preparation in Nice

22:53 -

• I made the decision to go out and familiarise myself with the course a few weeks before the race, instead of doing so in the summer. I have a poor memory, and if I had gone in the summer, I probably wouldn’t have remembered much by race day. So, heading out just three weeks prior turned out to be the perfect choice.
• We got to experience the course—swimming, biking, and running—in all sorts of weather conditions. On the first day, I had to run in incredibly intense heat—around 37 degrees, with a real feel of even more.
• It felt way too hot, but it was a great learning experience. We also biked in heat, but then the weather flipped, and we rode through three hours of pouring rain.
• Experiencing how the course changed in wet conditions was really valuable. Even the swim presented various challenges, with some choppy waters, so I felt prepared for any conditions on race day.
• I rode the entire bike course two or three times to fully familiarise myself with it. However, some sections—especially near the town, about 20 kilometres from the finish—were tough to practice properly.
• The area was congested with traffic, traffic lights, and obstacles like plant beds. It wasn't the kind of place where you could just race through the corners. So, for that part, I had to rely on the fact that I knew what to expect by heart.
• By race day, I felt like a strong descender, even though I couldn’t compare myself to top athletes like Kat and Laura. But I knew I was confident in my preparation.
• That’s the key: knowing what makes you feel confident going into the race. I had put in the work, I knew the course well, and I had enjoyed the lead-up to race day. All of that made me feel ready to perform.

Bex's additional comments on the preparation in Nice

24:51 -

• In preparation for this race, I took a very methodical approach, starting as far back as 2023 during the men's event. I carefully analysed every detail, noting splits, race dynamics, and descent speeds to understand what it would take to achieve a top performance.
• I even tracked the weather to anticipate how the conditions might vary for the women's race, which was held a couple of weeks later, to assess if extra heat prep was necessary.
• Beyond data collection, I leaned on expert advice. Matt Bottrill, who specialises in bike fitting and equipment choices, was instrumental.
• He had been at the men's event in 2023, so we discussed everything from wheel choices to whether a bigger front ring might have been a better option.
• We also considered factors like helmet and tyre choices, all of which were informed by Matt's insights. Fluid management during the race was another crucial area we planned meticulously.
• We consulted with Rob Cheetham, who had previously coached Nicky and had seen success with athletes he coached in the men's race.
• Rob provided invaluable insights into race logistics, from how the special needs stations operate to how the start procedure works. These details, while not directly informing the training plan, were key in ensuring we felt comfortable on race day.
• Interestingly, I predicted the winning time quite accurately—down to the second of Kat’s finishing time. However, this also underscored just how incredible Laura's performance was.
• What she accomplished that day was nothing short of one of the greatest female performances in Ironman history, fully deserving of her victory. My accurate prediction wasn’t about me being a race predictor but rather highlighted just how exceptional Laura’s achievement was.

Equipment choices

28:28 -

• We chose a 54-tooth chainring on the front and an 11-34 cassette on the back, but in hindsight, I wish we'd gone bigger on the front, maybe a 56. It’s something we’ll address in the future.
• As for the tyres, we prioritised puncture resistance over pure speed or grip, mainly because the roads weren’t in the best condition.
• They weren’t terrible, but there were lots of different surfaces, manhole covers, and raised sections. So, we went with the Continental GP 5000 TRs for that added durability.

Nikki's 2024 injuries

29:36 -

• I can confidently say that the past winter marked the most challenging period of my sporting career. I entered Ironman Wales with significant plantar fasciitis, which I initially thought was manageable, but it turned out to be quite severe. Unfortunately, I ended up exacerbating the injury during the event.
• Despite my high pain threshold, I was optimistic about participating in Ironman Portugal, which, in hindsight, was a poor decision. I should have recognised that I needed to rest after Ironman Wales, but I pushed myself and ultimately faced failure.
• This failure, however, became a catalyst for my winter; it instilled a rigorous determination to address my injury. My approach wasn’t just about resting from running but involved a comprehensive offloading strategy.
• For about three months, I avoided pushing off the wall with both feet while swimming, I didn’t cycle for at least two months, and I didn’t walk for a good three months.
• I was confined to an air boot, so running was entirely out of the question for that period. Overall, I was sidelined for around four months.
• Despite the physical challenges, this downtime provided a much-needed reset. I realised that, as someone who thrives on activity, it took a significant amount of training to calm my hyperactive nature.
• With my usual routines disrupted, I found myself re-evaluating my life. During this period, I shifted my focus to planning my wedding, having been engaged for eight years. This change of focus was crucial for my mental well-being.
• I gradually returned to cycling towards the end of January, and after about a month of walking, I started introducing short runs in March, initially doing around 20-minute sessions three times a week.
• By April, I was able to extend these runs to 30 to 40 minutes. I recall beginning my run training camp around May, having not engaged in any intense workouts since September of the previous year.
• Interestingly, despite the disruption to my training, I ended up achieving my best running performance this year.
• I devoted significant attention to swimming and cycling, seeking ways to optimise my training through various techniques such as BFR (Blood Flow Restriction) training and heat acclimation. 
• We fundamentally altered my running program; instead of following the previous model of extensive training, we focused on efficiency and maximising the limited time I had for running.
• In total, I probably averaged about 90 minutes to two hours of running each week. During peak training blocks, I would occasionally nudge this figure to around four hours, but overall, the running volume was considerably less than in previous years.
• I recognised that the injury could have led me to dwell on my limitations; however, I chose to focus on what I could achieve instead. This positive mindset prompted a complete shift in my training across all disciplines.
• Historically, I would have run about seven hours a week, but this injury forced me to explore longer cycling sessions, engage in more swimming, and enjoy training for the sake of training rather than just for racing. This year naturally evolved into a markedly different experience from my typical routine.
• For someone like me, who has been racing for a decade, this shift has been immensely beneficial. Our bodies require varied stimuli to adapt effectively. I firmly believe that if one continues doing the same thing, one can only expect the same results.

Training and race load

35:30 -

• I’ve concluded that it’s essential for me to race less frequently but with more purpose. After the 2023 season, I recognised that in order to remain competitive and consistently perform at my best, I need to limit my races to four or five each year.
• This decision stemmed from the understanding that the standard of racing is incredibly high, and racing more often might dilute my performance.
• Initially, there was no intention to pursue the pro series, as that wasn’t a realistic avenue for us.
• Additionally, even if we had the opportunity to compete in other series, I felt it would be a distraction from my primary goal, which is to perform at my best when it truly matters. 
• The difference between being able to deliver a standout performance in just a few well-chosen races versus participating in many events is significant.
• For instance, while some athletes compete in numerous races throughout the year, I prefer to focus my efforts on a limited number of competitions to avoid mediocrity.
• For me, being successful in races is not merely about the number of events I participate in; it’s about the quality of my performance. I’ve found that completing multiple races in a season without achieving podium finishes can feel unfulfilling.
• Therefore, my motivation is tied to a strong sense of purpose for each race I choose to enter.
• Looking ahead to next year, I am already contemplating the races that excite me, with a particular focus on the Marbella 70.3 World Championships.
• I’ve previously finished first in this event, and the experience left a lasting impression on me—the course, the atmosphere, and the overall vibe of the place are all incredibly motivating. 
• It’s vital for me to ensure that my preparations for the World Championships are not compromised in any way, and this means having a long, stable buildup to the event.
• I’ve also had to be strategic about my racing schedule this past year. Competing back-to-back was a calculated decision, allowing me to manage my training effectively without losing run fitness.
• After these races, I needed to be cautious about my recovery, especially given the history of plantar fasciitis I’ve been managing.
• I’ve learned that the flare-ups of my injury can often occur after races, particularly due to barefoot running. I need to pay attention to this and ensure I allow myself adequate recovery time post-race.
• For example, at Swansea, I was careful to avoid barefoot running altogether, and it paid off; my foot felt great during and after the race.
• As I look towards next season, I’m aware that while the pro series races might not align with my motivations, I will choose events based on where my heart lies.
• I find that when I’m emotionally invested in a race, it brings out the best in me. So, my focus will be on the races that truly resonate with me, ensuring I can perform at my highest level.

Nice's training block

41:52 -

• During my training, I averaged about 30 hours a week, focusing predominantly on cycling. This included six to eight hours dedicated to swimming, approximately 20 hours on the bike, and around two to four hours of running.
• The training was heavily bike-centric, which emerged not necessarily by design but rather as a significant aspect we discovered during the lead-up to the races.
• In preparing for the Ironman, particularly for Nice, we realised the immense value of long rides. Historically, our long rides were classified as five to six hours in preparation for an Ironman.
• However, I have a genuine passion for cycling and enjoy exploring new routes, particularly during the winter months, which led to me frequently undertaking 200-kilometre rides.
• There were instances where I would be out on my bike for up to eight hours, especially when I was abroad, and the training programme allowed for this flexibility since I wasn't following a full running regimen at the time. This time on the bike wasn't strictly structured; it was more about enjoying the process.
• A pivotal moment in my training was realising that this approach resulted in significant improvements in my efficiency. For instance, my lactate threshold (LT1) heart rate dropped by 15 beats, the most substantial change I'd ever experienced in my career.
• This improvement also positively impacted my running when I returned to it. It was an enlightening moment that underscored the importance of these long rides for my preparation for Nice.
• Between Swansea and Nice, I managed to complete ten rides that lasted over six hours, consistently achieving this duration. The sessions were not rigidly planned; instead, they allowed me to explore the surrounding areas and do what I loved.
• Sometimes, I would even ride to a well-known bakery, which was a three-and-a-half-hour journey, just to enjoy a treat before heading back. The relaxed nature of these rides proved beneficial not only physiologically but also psychologically, helping to alleviate the daunting nature of an Ironman race, which can stretch up to nine hours.
• The regularity of these long rides fostered a sense of confidence. After consistently riding 200 kilometres and feeling strong afterwards, I became more comfortable with the idea of racing.
• Approaching the Ironman in Nice felt manageable, as I had built that mental resilience through my training.
• When I was on these rides, my focus wasn’t on maintaining a high power output but rather on enjoying the experience. While I didn’t strictly monitor my power, I aimed to maintain a rhythm that felt right. I would often choose routes through beautiful areas, like the Peak District, making the rides enjoyable and fun.
• One of my objectives during these rides was to integrate some fun elements. I would refer to them as my "all-day buffet rides," where I allowed myself to eat freely during the journey, training my stomach to handle various foods.
• I’ve never had a nutrition sponsor, so my choices can be a bit unconventional—snacks like Snickers, brownies, and Haribo make up my race-day nutrition strategy. This approach not only catered to my enjoyment but also worked to build my confidence and train my gut.
• From a physiological perspective, my rides tended to fall within 60 to 65% of my LT2. It's crucial to note that my athletic background, which focused on shorter events, has shaped my endurance capabilities.
• Despite my strengths lying in shorter time trials, my training was adapted to meet the demands of the Ironman, which often challenges pure Ironman athletes.

Key sessions

50:00 -

• I maintained a straightforward approach to Nikki's training. She typically ran three times a week, with one key session comprising a 60 to 75-minute run that included ten sets of 30-second hill repetitions.
• This focus on hill training was primarily to help maintain her running form. Given that Nikki sometimes tended to overstride, the hill work served as a beneficial stimulus while minimizing the risk of injury. It became a significant component of her training blocks.
• We also incorporated a speed session each week during the initial stages of her training build-up. This began with intervals, running four sets of ten minutes at a pace of around 3:50 minutes per kilometre, occasionally even quicker, close to 3:45.
• However, this intensity was short-lived; we adapted the training sessions based on her progress and responsiveness.
• One of the longest runs Nikki completed was just before we travelled to Nice, measuring a total of 25 kilometres. During this session, she alternated between running 17 kilometres at a pace of 3:45 to 3:50 per kilometre and then one kilometre at a slower pace of 4:15.
• This pattern of alternating faster and slower segments proved effective, allowing her to work above and below her marathon pace. We built on this theme with varying intervals, such as one kilometre on and one kilometre off, but kept the overall training cycle relatively short, lasting around six weeks.
• Regarding her swimming, Nikki primarily trained within her swim squad at Loughborough, the Paralympic squad, which involved five swim sessions a week.
• As she prepared for the race in Nice, a notable shift occurred; she swam predominantly in open water. This wasn't a planned strategy but rather a necessity due to the limited public swimming facilities available during our stay.
• When I first ventured into the open water, the conditions were daunting, and I found myself contemplating the sport's challenges. However, Nikki demonstrated remarkable adaptability; rather than being anxious about not being in a pool, she embraced the open water environment, focusing on how she felt during her workouts rather than fixating on time or pace.
• Nikki's experience swimming in the sea over those three weeks significantly contributed to her confidence on race day. The consistent practice in open water allowed her to acclimatise to the tides, currents and swells.
• I remember one particular swim where I became completely disoriented by the current, drifting far from my intended path. Yet, by the time race day arrived, Nikki had developed a solid understanding of the sea's behaviour, which equipped her well to handle the conditions during the competition.
• In terms of logistics, we had considered moving slightly away from Nice for better swimming facilities, as many other athletes did, but we opted to remain close to the race start.
• This decision meant that while we faced some limitations with the local pool, including irregular hours and overcrowding, we could enjoy the simplicity of being centrally located.
• It was about immersing ourselves in the race environment, and we appreciated the ease of not needing a car during our stay.

Swimming approach

57:13 -

• The most fundamental aspect of my swimming is the incredible squad I train with; they are not just teammates but truly some of my best friends.
• I genuinely love being around them, and it motivates me to dive into the pool every day. We share a great camaraderie, which helps us push each other to perform at our best. If I didn’t have this supportive environment, I would need to seek it elsewhere, but I can’t imagine my training without it.
• During the winter, swimming was my sole focus for three months. I dedicated a significant amount of time to training, often putting in about 12 hours a week in the pool.
• Initially, this may sound daunting, but when you consider that my focus was solely on swimming, those hours didn’t feel excessive; it was just a part of my routine. When you zero in on a single discipline, you can see real improvements.
• Incorporating biking and running later on introduced a new level of fatigue, but I found that concentrating on swimming alone allowed me to refine my skills significantly.
• There were certainly benefits to focusing on swimming when my other disciplines had to take a backseat due to minor injuries. I was able to make considerable strides in swimming, particularly in technical aspects.
• We worked closely together on refining my technique, especially with arm turnover. For instance, we analysed the swimming patterns of elite athletes like Lucy Charles, focusing on their sustainable stroke rates during an Ironman.
• We discovered that my stroke rate was significantly lower compared to Lucy’s, which highlighted a key area for improvement. Therefore, we prioritised increasing my stroke rate to become more efficient in the water.
• This change was not just about swimming harder but also about swimming smarter; by managing my training load effectively, I was able to swim fresher, which proved crucial as we approached competition season.
• In the lead-up to my event in Nice, I trained alongside para-triathlon athletes preparing for the Paris River swim. Their training involved sets designed to improve change of pace under fatigue, which helped me tremendously.
• The ability to surge onto Daniela's feet during the race was a direct result of those sessions, where we practised increasing pace even when operating close to our limits.
• Regarding the specific metrics we aimed for, our target stroke rate for Ironman was approximately 69 strokes per minute. During speed sessions, I would sometimes reach a rate between 70 and 79 strokes.
• A particularly challenging session involved swimming 25 metres with a pool buoy while aiming for 28 strokes per length, all with minimal rest.
• This kind of intensive training was not just about pushing my limits; it was also about understanding efficiency in the water. I often had to keep track of my strokes and timing, which added another layer of complexity to my training.

Bike specific sessions

1:02:37 -

• In preparing for the race, we focused on building stability and robustness around my lactate threshold (LT2), aiming to spend as much time as possible at the low end of this zone.
• For instance, in one of the key sessions, I completed ten sets of eight minutes at 90% of my second threshold, with short recovery intervals.
• This was crucial because we expected that during the race, I’d be working slightly below that intensity. However, by training at a higher intensity, I could develop more resilience and stability.
• I adapt quickly to this type of stimulus, so we didn't need to overdo it. We also conducted lactate testing during specific climbs.
• We’ve been practising on the Nice course since December, using the simulations to test pacing strategies.
• In testing, we aimed for power outputs of around 240 to 250 watts during the climbs, with my lactate levels staying quite low, around 1.4 to 1.6 millimoles.
• Interestingly, my heart rate during these efforts was around 15 beats lower than in previous races, which indicates my body was becoming more efficient at these intensities.
• I have a limitation when it comes to producing high lactate levels during swimming. My maximum lactate in swim tests has only reached 8 mmol, compared to others who can hit much higher levels, like 14 mmol. This is a weakness for me because I struggle with that initial burst in the swim, which is something I need to work on.
• For the race, especially considering the spiky nature of the Nice course—something I had never experienced before—it was important to train my ability to clear lactate during high-power efforts.
• This is particularly relevant since I’ll be coming out of the swim and needing to work my way up through the field during the bike, which will be similarly intense and spiky in New Zealand.

How to become a strong cyclist

1:06:42 -

• I realise how much my background, especially in rowing, contributed to my growth. Injuries pushed me away from rowing, but I shifted to cycling during those periods, which turned out to be pivotal.
• My first coach, instilled a lot of confidence in me, particularly in how hard I could push myself. This was crucial in understanding that, even in moments during races when I felt I couldn't possibly go any harder, I could still push through and achieve strong results. It’s a process that takes years—I'm not exaggerating.
• My first race as a professional saw me 22 minutes behind the winner, and I was 17 minutes slower on the bike than the top competitors. For most people, seeing such a gap would be enough to quit. But I've always approached things with patience.
• It took me nine years to reach a top-five finish, and I believe that understanding the long road to improvement is vital. It’s not about working with a coach for one year and expecting to jump from average to world-class; it’s a slow, deliberate process.
• One of the major lessons I've learned is to strike a balance between putting in the hours and protecting those key sessions that matter most.
• Early on, I would do long rides that compromised my ability to perform in crucial sessions, like my Tuesday morning swims, which were often terrible after a hard bike session on Monday.
• Over time, I realised the importance of protecting those key sessions, ensuring that my training aligns with my body's needs rather than sticking rigidly to a plan.
• Flexibility in training is another significant lesson. I’ve learned not to be a slave to the training programme, even though many athletes aim for perfection throughout the week, avoiding any "red" on the training logs.
• But, in my experience, listening to your body is essential. There are times when I wake up and know I'm too tired to perform at my best, so I’ll move a session. This has helped me get the most out of my workouts rather than pushing through and underperforming.
• Cycling has always been a strength of mine, even from the start. I remember my first 20-minute FTP test, which I did on a random Wattbike in a random gym, and even then, I wasn’t far off 300 watts.
• That raw power has always been there, but it’s taken nine years to build the endurance around it. One thing that has played a massive role in my consistent bike performance is being meticulous about my race bike setup. This is something my first coach really emphasised—fresh tyres, a fresh chain, and ensuring nothing changes during race week.
• This meticulous attention to detail has contributed to consistent race results, barring one incident where I had a mechanical issue.
• Looking back, one of the hardest lessons I've learned is the importance of investing in a good bike early on. When I started, I was scraping by financially, and we were so poor that I rode some awful bikes.
• The investment, though tough to make, would have paid off in terms of results. I’ve had bikes that broke down constantly, which cost me valuable time and performance.
• For any new pro, my advice is to invest in your bike—get the best one you can afford. It may seem like a big expense, but it will pay for itself in terms of results and longevity.

Things to look for when buying a bike

1:12:45 -

• For me, the simplicity of the bike's frame and the ability to adjust it to my needs is absolutely essential. I think a lot of bike manufacturers historically have overcomplicated things, so having something that’s straightforward, reliable, and fits perfectly is critical.
• You want to feel confident in your equipment, knowing it won’t let you down midway through a ride. No one wants to deal with a saddle coming loose or handlebars dropping unexpectedly. You just need to trust that everything is reliable.
• Another important aspect is developing a solid relationship with a good mechanic. It’s something many people overlook, but it’s crucial. If you take care of your mechanic, they’ll take care of you, especially when it matters most.
• Bikes always seem to break down or need maintenance right before a race, so having someone you can rely on is invaluable. It might sound simple, but that relationship can make all the difference when you’re in a pinch.
• As for saddles, I’ve been fortunate. I’ve never had issues like saddle sores that other riders often talk about.
• I’ve used ISM saddles on all my bikes and never had a problem. Maybe I’m just lucky, but they work really well for me.

Benchmark numbers

1:15:10 -

• It has been approximately five to six years since I participated in a specific event, and while I can provide a rough estimate regarding my performance metrics, I acknowledge that these figures are not entirely precise.
• When discussing survival rates, I believe I could manage around one in fifteen for an event like that. Looking ahead, I anticipate my performance will likely range between five to ten for similar events.
• When it comes to cycling power, I mentioned that I can probably sustain around 320 watts for an hour. Depending on my fitness level and the time of year, this figure could potentially be higher.
• Furthermore, based on my lactate testing, I estimate that my LT1 would sit between 250 and 255 watts.
• In terms of running, I do have some benchmarks, particularly before my injury.
• Despite the lack of extensive preparation and the fact that I was racing without carbon shoes at that time, I managed to clock a time of 16:17 on a 5k. I believe that, with the advantage of carbon shoes, I could potentially improve my time to around 15:50.

Things Nikki would change in her preparation for Nice

1:17:31 -

• I believe there is always room for refinement. However, I stand by the majority of the decisions we have made, which are rooted in a decade of experience in this field.
• If I were to be particularly critical, I would suggest bringing in a bike specialist to enhance our descending skills and transform this aspect into a super strength rather than merely achieving a good level of competency.
• One significant challenge we face is the absence of a dedicated bike sponsor and a professional bike team. Such partnerships would undoubtedly provide substantial value, especially given that some competitors have access to resources like wind tunnel testing, which we lack.
• While we have conducted a few basic tests with a local guide in exchange for assistance, they do not constitute the full-scale testing that could truly optimise our performance.
• Given our current financial constraints and the support we receive, I believe we have maximised our capabilities as best as possible under the circumstances.
• Nonetheless, if opportunities arise for more extensive testing or support, I would be keen to pursue them to further improve our performance.

The main goal next season

1:19:05 -

• My primary focus right now is the Marbella 70.3 race. Honestly, I can't maximise my potential at Kona, and while there are aspects we could explore further, pursuing that path would require me to compromise on several other important elements of my training and racing. I am not willing to make those compromises.
• My heart and motivation are fully invested in Marbella, and over the past couple of years, I’ve found that it brings out the best in me.
• If I were to head to Kona, it would feel more like an obligation rather than a passion, which doesn’t resonate well with me. I need to feel excited about my races, and Marbella provides that excitement.
• As soon as the race date was announced, I felt a surge of enthusiasm; it was clear to me that this was my priority. The same goes for the Nice race; once it was confirmed, we immediately committed to it without any hesitation or compromise.
• I am genuinely looking forward to Marbella. After dealing with a strange illness I had post-race—where I felt a bit unwell, possibly due to celebrating too much at a wedding—I'm finally back on track.
• We've always wanted to visit New Zealand, so when I qualified for the race there, it felt like a bucket list opportunity. Initially, I was concerned about the expenses, as travelling such a distance can add up quickly—about £10,000 before you know it! However, we decided it was worth it because the course looks incredible, and we plan to enjoy our honeymoon there afterwards.
• I still believe that the 70.3 distance is my strength, and while I don’t want to sound overly confident, I feel that I have achieved everything I aimed for in this sport.
• My plan is to race without fear this time. Although I've performed well in 70.3 bike segments, I sense that there's still a bit more I can extract from my performance. In the past, I've held back, thinking about the run afterwards. For this race, I'm considering going for that extra bit of intensity and seeing where it takes me.

Three pieces of advice for age groupers that might race in Nice

21:49 -

• Starting with the swim, it's essential to be prepared for the conditions, especially regarding wetsuits.
• During my last race, I found the water temperature to be unusually warm, dropping from 26.7 degrees to 21 degrees Celsius. This fluctuation meant that I felt quite hot in my wetsuit, and I suspect many athletes might experience similar discomfort.
• It's advisable for age groupers to anticipate swimming in warmer conditions and possibly choose sleeveless wetsuits, which I tested with some fellow competitors. We assessed both sleeved and sleeveless options, and the sleeveless proved to be more comfortable for temperature management.
• Once out of the water, hydration becomes crucial. I made the mistake of consuming my first bottle of nutrition far too quickly, downing an hour and a half's worth of fluids in just half an hour.
• It’s important to approach hydration carefully because you'll be starting the bike leg in a hot state. Additionally, I noted that one of my age group competitors opted for a sleeveless wetsuit, which seemed to be a wise decision given the conditions.
• On the bike, nutrition strategies can significantly affect performance. Knowing what nutrition options are available on the course is vital; for instance, I found that there were only electrolyte drinks available, without any energy options like Maurten.
• Consequently, I brought my own supplies—Snickers, a milk brownie, and Haribo, to ensure I had enough energy to last through the ride. It’s also essential to strategise when to take in these snacks, as the course features winding sections that make it challenging to consume nutrition while pedalling.
• During the ride, it's crucial to manage your pacing, especially during the climbs. Many racers can become discouraged by how long it seems to take to reach the top of a climb.
• However, it's important to trust the process; the latter half of the bike course tends to be faster. I recall struggling on a plateau segment and questioning my ability to finish strong, but I eventually managed to recover.
• Weather conditions in mountainous areas can be unpredictable, which is another factor to consider. For instance, it could easily have been much colder with rain during the race, which would have posed serious challenges without proper gear. I prepared for this by carrying a jacket and an emergency blanket.
• I even stashed a foil blanket in my bike pouch in case conditions turned dire. It's worth noting that I had a scare during a practice ride when it rained heavily for three hours, so being prepared is essential.
• Moving on to the run, I found that conditions could vary dramatically, such as encountering a tailwind going out but facing a strong headwind on the return.
• This can be demoralising, but it's essential to keep this variability in mind when planning your race strategy. The special needs station on the run course was particularly beneficial, allowing me to refill my fluids consistently. I would often stop to ensure I was adequately hydrated, as the distance between aid stations was manageable.

LINKS AND RESOURCES:

• Bex Milnes | EP#429
  
• Training talk with Bex Milnes | EP#353
• Mallorca Training Camp 2025 
• Portugal Training Camp 2025