Local knowledge may add an edge

Capes Ironman athletes are hoping an intense preparation and knowledge of the Busselton course will give them an advantage over international challengers during the Busselton Ironman on Sunday.

Sixteen competitors from the Busselton Tri Club will compete in the Ironman or 70.3 event.

Busselton Tri Club president Sarah Lang said she and clubmates did a 20-week training program and would complete the equivalent of an Ironman over two days in the peak of training.

“You have to be super-organised because we train before and after work, Monday is rest day and Wednesday is just a morning session, and double trainings over the weekend,” she said.

“On a Saturday, we could be doing up to 180-200km on a bike then run 10-15km and another long run on a Sunday. It’s important to get enough protein, rehydrate and enough sleep to recover for the next session.

“When it comes to nutrition, the idea is to get a gram of carbohydrate per kilogram of body per hour. It’s very important to get the nutrition right because it’s a very long day. The average time for an Ironman is 11-14 hours.”

According to the Bureau of Meteorology, the forecast for Sunday is sunny and 31 degrees.

WA Ironman Matt Burton said the hotter the conditions, the better for Sandgroper competitors.

“Local knowledge isn’t going to go astray,” he said.

“You have to push into the wind at some point and come home with it, whether it is on the way out or the way back.

“If a bit of weather gets trapped in and around the Cape, it can change very quickly so you have to be prepared for anything.”

First time 70.3 competitor Zac Martin said the most daunting aspect of the race was the group swim and riding among a large pack of hungry competitors.

“If you’d asked me about a month ago I was a bit intimidated but it’s all about your preparation now,” he said. “When you feel ready it sort of takes the pressure off.” The Busselton Ironman begins at 7am on Sunday.