Morning After Ironman

The morning after ironman will eventually come and how do you think you’ll feel

Most likely everything will hurt. Trust me, if you just finished your first ironman it will be a “good” hurt.

When you wake up the morning after Ironman, you will be overwhelmed by several things.

First of all it will hit you that you have just succeeded in one of the most difficult challenges of your life. You will also ache in almost every fiber of your body.

Despite the pain, you will be on top of the world. YOU will be an Ironman triathlete. Believe me the pain becomes insignificant the morning after ironman if you succeed in your quest for the finish line.

Morning After Ironman

you may become attached to your triathlon bike

As a matter of fact, in a way, you will welcome it as a testament to the effort it required to reach your goal. The morning after crossing the ironman finish line for the first time will be an exciting moment as you realize that you have really done it.

Chances are there were many times during the race when you really felt like giving up but your didn’t. Perhaps shortly after you crossed the finish line the day before, you swore to yourself you would never, never put yourself through anything like that again.

You will be “amazed” how quickly you’ll forget how much you hurt right at that moment. Almost overnight you will be wondering where the registration will be for the next years race.

As for getting out of bed the morning after, well, that’s another story. You will most likely feel that you’ll never walk the same again. Trust me, it gets better. The way you will feel in the morning after finishing an ironman the day before is a unique feeling but you’ll get over it.

First of all, when you first get up, you would be wise to have some sort of replacement drink, because your body was asked to perform above and beyond during the race and must be refueled.

As much as the thought of drinking anything might disgust you, it’s a very important step to aid in a speedy recovery.

Morning After Ironman

Your Ironman I.D. bracelet. Wear it for at least a week after.

Have a nice long shower. You may have to do some serious scrubbing to get those magic marker numbers to disappear from your arms and legs. You may not want to make them disappear completely.

It is not unusual to see faint race numbers all over town, worn proudly as a badge of honor, until days later when they slowly disappear on their own.

Usually your ID bracelet will still be on when you get back home. Some Ironman finishers have been know to put on their finisher t-shirts the morning after and leave them on for a week.


This is important advice when it comes to your finishers t-shirt. You will only ever get one. No matter how many of these amazing races you attempt, you will only ever get one “first” Ironman finisher shirt.

Wear it for a week or so and then clean it well and store it away. This will be really important to you years down the road. Just looking at mine now–over 28 years later brings back such a rush of amazing memories of that first time I crossed the finish of my first Ironman in Kona.

Sometimes I wonder how many of these t-shirts still remain in my country, Canada. I remember, despite this being a big country, there were only around 50 Canadians in Hawaii in 1984.

I could well have one of the few finisher t-shirts left from that race. Even though it seems to have shrunk. At least I hope that’s why it fits a bit tight.

Morning After Ironman

Cherish your finisher medal

Take a minute to look at the finisher’s medal that was put around your neck when you crossed the finish line.

It is something very special that you may want to frame one day.

Don’t forget, once you are officially recorded as a finisher, you can purchase the Ironman Trademark finisher clothes that are on sale for that year.

Make sure you bring along extra money for this. These are finisher clothes you can wear year round at home after you pack your finish line t-shirt away.

O.K. When you get out of the shower, its time to eat something. Your digestive system may be in a bit of a mess, but don’t worry, this soon goes away and you will be eating everything is sight later in the day.

For breakfast however take it a bit easy. Your digestive system can be a bit of a mess the morning after ironman.

After you have something to eat, “get out that door and go for a walk!” As hard as that may sound, its for the best. Plus you have to find a newspaper anyway.

Don’t leave it too long because souvenir newspaper ‘fly’ off the rack the morning after an Ironman Triathlon. The local morning paper will most likely have the entire race front and center and who knows, your picture might even be in it.

In later years, I started going for an easy run the morning after. Yes! A run! Just an easy walk at first. Then stretch it out into longer strides.

Then try and run really, really easy for a minute or so. Do this a few times. You will be amazed how much this will speed up your recovery. In later years, I was able to run 15-20 minutes quite easily the day after.

Some Ironmen prefer to go for a swim the day after the race, but I always found that took too much work to go to the beach and change and dry off etc. A simple easy jog always worked the best.

I used to love taking that morning after Ironman paper and finding a really great coffee shop and reading through the entire race story.

Often you will run into lots of other Ironmen who will be more than happy to share their race experience with you. Its just a really great day.


By early afternoon, (after entering for the next year, if I had decided to)I was ready to make the fast food run. Every Ironman town or city has a “fast-food” street.

I would walk up and down that street and have all those forbidden foods I had passed by during training. Fried chicken, pizza, french fries, maybe a hamburger, and my all time favorite–ice cream. Treat yourself. You earned it.

Morning After Ironman

Treat yourself. You deserve it.

If you go on to do even more of these incredible races, you will develop your own Ironman ritual. You will find ways that you just love to spend that day after you have crossed the finish line. It soon becomes a part of your total Ironman experience.

The morning after Ironman is time to celebrate. Regardless how you spend the next day, enjoy it! You have joined a very special group. You have become part of the Ironman family and that will be yours to cherish forever.

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Low budget Ironman

For many triathletes a low budget Ironman is the only answer.

The beginner triathlete might appear to be looking at a costly endeavor when considering taking a run at their very first triathlon or Ironman distance race.

This is especially true with the world-wide recession that has impacted so many people. Not only is the entry fee high, but bikes, wetsuits and other tri gear can be expensive as well.

Just getting yourself to the race and finding a place to stay has to be taken into account.

However, a low budget ironman is very possible.


Let’s not forget to include coaching for the beginner triathlete when it come to their Ironman budget.

For those who are completely new to the sport, fitness club membership fees, and all that pool time that has to be payed for also have to be taken into account.

On the positive side, you can learn from books and train yourself as many triathletes do.

Low budget ironman

Is becoming an Ironman expensive?

For instance Total Immersion has a great swimming technique that you can learn from their books and tapes and if necessary, do without costly swim-coach fees. Visit the Total Immersion website and see how to get yourself a 10% discount on purchases.

See, you are already learning ways to save money and learn how a low budget ironman is very possible.

Then of course there are all those special drinks, vitamins, gels, powders, and other magic elixirs that will make you faster than a speeding bullet. Well, if you believe all the hype.

Keep in mind that the earliest Ironmen made it basically on water and their own drink concoctions and favorite power food.

For Dave Scott it was figs and bananas with not a power gel in sight. The high tech drinks, bars, and gels were not even invented back then.

So what does all this mean?

Should the unrelenting call of the Ironman be left in the distant swirling dust along with all those other forgotten dreams. Dreams that have been lost on this freeway called life that is passing you by at breakneck speed—all because you are restricted to a meager Ironman budget?


Not in a million years should you let this opportunity pass you by. There is always a way to become a low budget ironman and be successful if the desire is in your heart to discover what you are truly capable of.

It will require some imagination and a bit of sacrifice. However, the low budget ironman that might seem impossible at first is truly a very possible concept that can make your Ironman dream a reality.

Low budget ironman

Nashbar "no-frame" sunglasses under $25

First of all, don’t get swept up by the mentality that all the fancy gear you see in tri magazines is necessary to your ultimate success.

Yes, there is some amazing ironman technology out there and some stunning gear and clothing as well, but it is not an $8000 bike, a $600 wetsuit, and $400 sunglasses that are essential to propel you to the Ironman finish line.

Just fancy sunglasses can cost as much as an Ironman entry fee and will take up a lot or your Ironman budget.

What’s truly important is the heart and courage to maneuver through the 2.4 mile swim, the skill and tenacity to make it through the 112 mile bike. The vision to never lose sight of the finish line that will be the real tools that will sustain you through-out your journey.


Keep in mind that in the early days of the Ironman, none of the current technology existed. There were no snap-in pedals, aero-bars, bike computers, and frames made of titanium and other space-age metals were still on the drawing-board somewhere.

You might say that back in those days every Ironman was a low budget ironman.

Pretty much all of the expensive gear available to today’s triathletes was simply not available to us old-timers. We made do with cheap bikes, cheap swimsuits, and cheap running shoes for the most part.

As a matter of fact, just finding a pair of tri-shorts was a challenge.

The fact that the Ironman has been growing so fast over the past decade and new races are being developed is good news if you are on a tight budget. If you live in the U.S. there is sure to be one or more Ironman races within driving distance.

Even if you live in Canada you have the option of entering Ironman Whistler in the West or Ironman Mont Tremblant in the East.

There is also the option to drive down to Coeur d’Alene, Idaho if you live in Western Canada or Lake Placid, New York if you live on the East side of the country.

It’s also the same for Europeans. There are races all over Europe now and most European triathletes can find an Ironman race to drive to and eliminate expensive flying costs. Travel expenses are the best way to save money if you are planning on doing a low budget ironman.

I will forever remember heading out on the King K. highway in Kona that memorable day in 1984 when race-day temperatures hit over 105 degrees on Ironman day. I will remember it not because of the weather, but more because of the piece of crap bike I was riding. Talk about a low Ironman budget.

It was about the only bike I could afford and today it probably wouldn’t make the grade as a wind-trainer bike. Still it got me through the day even though I had no spare tire, no computer, no aero bars, no titanium, and about 70 pounds of air pressure in my tires.

So if you are a beginner triathlete on a shoestring budget don’t obsess about not having the money for a bike to do your Ironman. Buy what you can afford. Buy used if necessary.


There’s not much of a market for used tri bikes so the advantage goes to the buyer…buy used, buy used, buy used………I don’t know how else to put it. If the cost of a bike is scaring you off of doing the Ironman, buy a used bike for cheap.

Low budget ironman

A basic road bike will get you to the finish line

Spend 3 or 5 hundred bucks instead of $3000 and save yourself a ton of money and avoid stretching your Ironman budget to the breaking point.

Look for a road bike as opposed to a triathlon bike and simply add profile bars to it. This will also save you money.

This is especially wise if you only want one shot at the Ironman and are not making a career out of it.


To cut down on your Ironman travel costs, pick a race that’s the closest to you. Hopefully it’s within driving distance. Driving has a ton of advantages. First you save by not having to fly and you can pack much of your favorite food to take with you.

Also you can car-pool and even save money on gas. While you are at it, share a place to stay with two or three others and your accommodation costs will come way down. Be sure to get a full kitchenette so you can prepare your own food.

Especially the food you brought with you from home. It’s smart not just because you save tons of money, but also because you don’t have any drastic changes to the diet you are used to.

WHAT TO WEAR ON RACE-DAYWell first of all, you can most likely rent a wetsuit and that alone will save you several hundred dollars. This is especially wise if you only plan on taking part in one Ironman.

It’s possible you could spend 5 or 6 hundred dollars and your wetsuit will hang in your closet for 20 years after the race. Some people decide to rent their wetsuit to begin with and possibly buy at a later date.

Instead of buying fancy, expensive bike clothes, consider purchasing an inexpensive tri-suit that you can wear under your wetsuit. You won’t have to change for the rest of the race. You can bike and run in your tri-suit.

There is no advantage to paying hundreds if dollars for a pair of sunglasses. However sunglasses are essential to protect your eyes from flying debris and bugs during your bike rides. Sun or not, you will need sunglasses.

Buy a pair for $19.99 or something along those lines. Try and find a pair that are shaded yellow. I say yellow because even on an overcast day they will brighten things up while protecting your eyes. Trying to cut your Ironman costs does not mean being careless about your safety.

If you really want your shot at the Ironman but are on a strict Ironman budget, it’s very possible to succeed.

Simply buy what you can afford and at the end of the day when you cross that Ironman finish line, it will make your accomplishment all that more amazing and memorable.

My books have helped many people around the world believe in themselves enough to get off the couch. Many took up the sport of triathlon and even reach the Ironman finish line and amazed even themselves with what they are capable of.

Whether you still have to learn how to swim, or want to take a run at your first Ironman I have a book that will help you realize your triathlon goals and dreams.

Be sure to have a look at the books I have written that have helped many triathletes around the world realize their Ironman and triathlon dreams and goals.

You can visit my ironstruck book store and find the perfect book for the new or experienced triathlete doing their very first try a tri triathlon or the Ironman.


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Ironman Triathlon DNF

Many first time Ironman have a fear of having an Ironman Triathlon DNF beside their name.

Ironman DNF is not what anyone wants to see on the race results form.

There are many people who avoid taking on the Ironman Challenge for fear of failing.

So why is it so terrible if you make an attempt at reaching the Ironman triathlon and don’t finish?


Personally I don’t believe there is any such thing as failing in the Ironman
Triathlon. I think it is a major victory to get to the start line.

It takes a pretty special person to look the tiger in the eye and stand knee-deep in the water beside a few thousand other triathletes waiting for that gun to go off.

The aspiring Ironman goes through a lot just to reach the start line and that in itself is quite an amazing feat. In the big scheme of things there is a very small percentage of people in the world who have what it takes to accept the Ironman Triathlon challenge.

Personally, of the 14 Ironman races I started, I had three Ironman Triathlon DNF results for various reasons that included everything from food poisoning to injury. If I had let it get to me the first time it happened I never would’ve had the long, successful Ironman career I eventually had. I never would have written four books on the subject and this website would not exist.

Ironman Triathlon DNF

Sure there was an initial disappointment but I didn’t lose sleep over it.

Instead I just rested up for a month or so and began training for the next year. The Ironman will always be waiting for your return and having an Ironman Triathlon DNF result is not the end of the world.


The experience–whether it lives up to your expectations or not– should be viewed as an opportunity to grow and learn and a reminder of just how tough the Ironman Triathlon is and the very reason it is such an accomplishment in the first place.

Besides, there are many benefits from all that time spent training and preparing yourself for the big race.

Ironman Triathlon DNF-female triathlete swim training in pool

The learning and the training is never wasted.

You probably worked yourself into the best shape of your life just to take your shot at one of the most difficult endurance races in the world.

It goes without saying that you earned a lot of respect from those around you who saw the day-to-day effort you put into making it to the big show.

You will no doubt learn new skills that may have at one time seemed so far beyond you. Who would ever have thought that one day you would consider swimming 2.4 miles, biking 112 miles, and then covering the marathon distance of 26.2 miles to the finish line?


There’s lots of reasons why an Ironman race might not work out as you hoped.

There is always the chance of a mechanical problem with your bike or perhaps being involved in an accident.

Possibly you didn’t eat or drink properly in that final week leading into the race, the morning of the race, or during the race itself. The importance of proper nutrition and hydration simply cannot be over-stated.

What you put into your body is essentially your fuel and if you run out of fuel or use a low-grade fuel it could seriously impact your performance on race day.

Perhaps you simply over-trained and left your best race out on your favorite bike route back home. You will certainly not be the first or the last triathlete to make that mistake.

One of the most important aspects of preparing for an Ironman Triathlon is knowing when to rest.

Many people will go into an Ironman with a lingering training injury. If you have even the smallest injury, the Ironman will magnify it, so its extremely important that you’re a 100% going into the race.

If an injury flares up in the weeks before the race it might mean doing very little in the way of swimming, biking, or running for 2 or 3 weeks or more leading into the race and there’s nothing wrong with that.

You may feel you are losing all you worked for, but the training you did all year will carry you through the race. On the other hand, even the smallest seemingly insignificant injury could end your day abruptly if you do not allow time for it to heal.


Some people tend to become very depressed when the race doesn’t turn out as they hoped. They go home wondering how they will explain their Ironman DNF to everyone who asks them how the Ironman went.

You don’t owe an explanation to anyone, but if you must answer, there is one best answer.

“The Ironman is a tough race. That’s what makes it special. If it was that easy, where would the challenge be?”

Hopefully at that point you tell that person you intend to try as many times as it takes to reach the Ironman finish line.

Consider the races where you came up a bit short a learning experience that will help propel you to the finish line the next time. Use an Ironman triathlon DNF as a learning experience.

A few years ago I had an email from a triathlete who had failed five times to reach the Ironman South Africa finish line and at the time was preparing to make his sixth attempt in just a few weeks.

Ironman Triathlon DNF

It will all be worth it when you do get there.

He said he would not trade anything for the thrill of being part of such an amazing event as the Ironman Triathlon whether he finished or not and he knew that if he persisted he would have his day in the sun.

He did not for one second let the Ironman Triathlon DNF beside his name in the results book year after year deter him or keep him from holding onto his dream of one day reaching the Ironman finish line.

It was pretty special when I received an email from him a few weeks later with his finish line picture attached.

To me, he is the true definition of an Ironman. I can only imagine the huge amount of satisfaction he must have felt when the finish line was just a few meters away.

Don’t ever let the fear of having an Ironman Triathlon DNF beside your name be the reason for not taking on the Ironman Triathlon challenge.



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Ironman Burnout

Not knowing when to take a rest from Ironman training can lead to Ironman burnout and have an adverse effect on your race results.

For many, reaching the Ironman finish line just once is their main objective and often Ironman burnout prevents them from getting there.

There’s no doubt that becoming an Ironman is worthy goal because it makes you a member of a very special family.

More and more novice Ironmen are taking up the Ironman challenge. A very small segment of the world population that will ever experience what it’s like to cross the Ironman finish line.

There are those who return year after year to take on yet another Ironman. It becomes a constant cycle of training, dieting, racing and sacrificing all else to relive the magic of crossing the finish line. Often this leads to over extending oneself physically and Ironman burnout is the result.


I know from experience what a heavy toll racing year after year can take on your body and also the family, career and social aspects of your life.

Ironman burnout

Sometimes you need a break from racing

Its important to consider how year after year of tackling the Ironman can impact your life and the life of those around you.

At one stretch I raced in the Ironman for nine years in a row. It seemed that after reaching the finish line for the first time the next one presented a new set of challenges.

With the growing amount of Ironman races around the world it’s become the norm for some triathletes to take on the Ironman challenge 3 or 4 times a year.

In Ironman Los Cabos there was one guy in the race who finished this 164th Ironman. You might say he has the Ironman bug.

When I think back to when I trained all year for one race. I might just as well have raced 6 or 8 Ironman’s a year because I was constantly in a state of training or racing anyway.

These always seemed to be new challenges in the Ironman. To swim faster, run the marathon without stopping, achieve a personal best overall time, or even place in your age group and go to Kona.


The problem is your body never totally recovers and it could mean that you will never realize your full potential. It gets to the point that you are just going through the motions and doing just enough to get to the finish line.

The point of diminishing returns is often reached and you stop improving from pushing too hard.

Like many, I believed that the more I raced and the more I trained, the more experience I would have and the faster I would go.

That was true for a few years, but then I started to slide backwards. Regardless of how much I trained or how long I prepared for a race, I just couldn’t improve. My times began to get slower.

Looking back I believe it was Ironman burnout brought on by years and years of constant training with insufficient rest. In my last few races I reverted back to where I started in the very beginning of my career.

I eventually gave up on trying to improve my Ironman time and just went into the races to experience the high of being part of such a great event.

It would not surprise me if this pretty well describes the triathlete who finished his 164th Ironman.


In my case, the constant training had taken away the competitive edge that drove me in the early years of my career. Probably all I had to do was take some time off from intense training and I would have remained competitive for years.

Consider taking a year off from Ironman and “then” coming back.

I really believe that if you are planning a long Ironman career it might beneficial to take a complete year off after you’ve competed in 3 or 4 Ironman races.

This will let your body fully recover and will also give you time to get back in touch with the other aspects of your life. Take some time for all those things that were put on the back-burner while you pursued your Ironman goals.

It doesn’t necessarily mean letting yourself fall completely out of shape. There’s no reason that you can’t stay fit and compete in shorter races. Run some 10K races, Olympic distance tri’s or maybe plan one marathon a year.

Go for nice relaxing swims and go for easy bike rides in the country. Don’t worry about times and splits and training schedules. Stay physically active 3 or 4 days a week to maintain your fitness, but make it enjoyable and easy.

When you resume Ironman training after giving yourself a long break you’ll be completely rejuvenated. You should have no problem settling back into your Ironman training program.


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The Best Ironman Bike For You

The best Ironman bike for you may not be exactly what you had in mind.

If you are quite new to cycling and thinking of perhaps taking on your first Ironman Triathlon there are a few options for you to consider.

There has been a lot of progress in the gear that is available to those who are interested in becoming triathletes. The past few decades have seen a wide variety of triathlon bikes and accessories flooding the market.

It can be overwhelming to many people when it comes to making a decision about what type of bike to purchase.

They may not know the brand names, quality, or exactly how much they should be spending to ensure they are getting value for their money.

There are several things to consider before jumping head first into the purchase of your first bike.


Your ability as far as cycling is an important consideration when it comes to making your bike purchase.

Many people who feel the urge to take up the sport of triathlon or have a desire to reach the Ironman finish line may not have even been on a bike since the glory days of their youth.

The Ironman bike course can get crowded

It’s true that you never do forget how to ride a bike, but it’s a different challenge altogether when you are out on the triathlon highway along with a few hundred–or when it comes to an Ironman Triathlon–perhaps a few thousands other cyclists.

If you do not have a lot of experience biking out on the open road then perhaps you should consider another option that will give you a better chance of easing yourself into the sport.


Yes, there is quite a difference between a road bike and a triathlon bike.

First of all, your chances of finding yourself a good used road bike are pretty good. If you are new to cycling as well as triathlon it makes perfect sense to begin with a road bike and give yourself time to gain more cycling skill without spending a lot of money.

Road bike with profile bars attached.

A road bike is configured quite a bit differently than an actual triathlon bike. A road bike is far more forgiving when it comes to cornering and offers a wide variety of hand positions because it has the standard “drop” handle-bars.

A triathlon bike on the other hand is configured lower and for more “straight-ahead” speed. They take a bit of getting used to and do not offer as many hand positions that are crucial to a novice biker so they have more control of the bike and feel more comfortable.


The pedals that your cycling shoes snap into are a much better option as opposed to using the old style toe-clips. If your feet expand in the heat, toe-clips can be very painful. Also, you simply do not have as good a spin technique as sometimes your feet will be a bit loose in the toe-clips.

If you do opt for a road bike as the bike for you and become comfortable with it as you begin training in earnest, then there is a natural progression you can make as your biking skills develop.

I would say that the next step that makes the most sense would be to add profile bars to your road bike. You could also add the proper “snap-in” pedals, bike computer, and extra bottle cages etc.

Snap-in bike pedals are a better choice

Toe clips are not always as efficient. On a hot Ironman day your feet could swell and it can be painful.

Now you have a bike that handles easily and is equipped for taking on the fiercest winds in any triathlon. Better yet, you still have the “drops” for those extra hand position.

This way you have several more options especially when it comes to climbing and descending hills. It’s quite natural to be a bit nervous if you are just getting used to the speeds your bike will go on steep downhills and the extra hand positions will give you a better sense of security.


You can see how different an actual triathlon bike looks from a road bike. Notice how it has no “drop handlebars” and does not give you as many hand positions. It even looks more uncomfortable than a road bike and it will take some getting used to.

Notice how this triathlon bike has no drop handle-bars and is configured lower for straight ahead speed.

You will have a better idea after going the Ironman distance on your road bike if it is the best Ironman bike for you and just what direction you want to take your triathlon career.

You can always upgrade to a high-end triathlon bike at a later date if you decide to take that route.

I actually had my best Ironman result ever as an age-grouper and ran a 3:34 marathon off the bike and it was a “road bike.” It was called a Nishiki Altron and it cost around $1000 at the time.

I made a classic mistake and reasoned that if I bought a more expensive triathlon bike, that I would go even faster. So I bought a triathlon bike for around $5000 and never, ever biked as well as I did with my road bike that cost $4000 less.

Of course that does not mean you will have the same result and the best Ironman bike for you might really be an actual “triathlon bike” as opposed to a road bike.


Whatever you decide when it comes to your bike choice as you embark on your Ironman journey, make sure you have the bike properly “fitted” to you. It doesn’t matter if it’s a used $400 road bike or an $8000 state-of-the-art triathlon bike, if the fit is not right you will pay for it on the bike course and in the Ironman marathon.

In other words the frame and the handle-bars and seat post should all work together to give you the proper body positioning for utilizing the big muscle groups in your legs to full potential.

Proper bike fit is crucial

This is crucial when you have to be at your best when you get off that bike at the bike/run transition and head out onto the marathon course.

It’s important not to obsess about having the best bike money can buy. Regardless of the quality and glitz of the bike that is awaiting you in the long row of bike racks after you finish the Ironman swim, it is ultimately your desire and heart that will propel you across the 112-mile bike course.

The last think you need is to be struggling along on the Ironman bike course on your ultra-suave, tricked-out, $6000 triathlon bike when someone passes you on a used road bike and calls out nice bike! as they leave you behind in their dust.

The best Ironman bike for you is the one that best suits your budget and level of biking ability.

We at Ironstruck would be glad to help you along any way we can during your triathlon journey. Contact us any time and we will be more than happy to help out.

And that’s always free.

Check out these pages….

Biking Exercise
Biking Naked
Ironman bike transition
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