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Up to date on Jan 2023 – Ironman Langkawi 2023 and Ironman 70.3 Langkawi 2023 are scheduled for October seventh. For registration test Ironman Langkawi’s official web site.
The Ironman Malaysia in Langkawi is actually lovely! And all of the rumors about this race being one of many hardest of the Ironman circuit are true. The warmth and humidity performed an enormous position on race day.
Right here you’ll find suggestions in regards to the Ironman Malaysia course, how was my race, the very best motels in Langkawi to remain for Ironman, and how you can get to Langkawi.
Again in 2014, I might by no means take into consideration racing the Ironman Malaysia. For a number of causes: I used to be recovering from a hip surgical procedure, we had been planning our journey world wide, and I used to be a bit uninterested in the coaching routine. In the future earlier than we left Brazil I acquired an e-mail informing me that I acquired a slot within the 2015 Paris Marathon. So I must get again to my coaching and “check” if the surgical procedure was successful.
On March 2015, one month earlier than the Paris Marathon, we traveled to Langkawi in Malaysia. Langkawi Tourism Division invited us to discover the island’s nature, meals, and other people, we spent 7 great days there. Here’s a information we wrote to the very best issues to do in Langkawi, Malaysia.
Yussuf Azman, who works for LADA, observed my Ironman tattoo and talked about that Langkawi hosts one race of the Ironman Malaysia calendar. I turned to him and with a sparkle in my eyes, I requested for extra particulars.
On the next day, there was an Ironman Langkawi T-shirt in my lodge and an invite: “Come to race Ironman Malaysia in Langkawi!”
At the moment, I didn’t have a clue the place I might be in November. Our travels had been deliberate solely until July, Summer season in Europe. After that no concept.
A number of days later we had been again in Europe, Paris Marathon, Eurotrip with buddies, Italy, and France with my dad and mom… When June began we had been already lacking Asia so badly! Determination made, we’d return to Asia and I might race the Ironman Malaysia in Langkawi! Now let’s get right down to enterprise.
The place to remain in for Ironman Langkawi
There are lots of motels in Langkawi however they are typically absolutely booked for the Ironman. Our recommendation is to e-book your lodge in Langkawi the soonest.
Right here it goes our suggestions:
- Berjaya Langkawi Resort – 5 stars service with personal chalets. This lodge has the very best breakfast I’ve ever eaten! It’s situated lower than 10 min. from T1 and Pantai Kok.
- Langkawi Chantique – A small and cute lodge in Cenang Seaside. An incredible choice in case you don’t like massive motels.
- The Danna Langkawi – Luxurious proper in entrance of the Pantai Kok seashore. Nice views from the beginning line. Keep right here if you wish to stroll out of your room to the beginning line 😉
- Meritus Pelangi Resort – The official lodge of Ironman Malaysia. The end line is contained in the lodge premises.
The best way to journey to Langkawi for Ironman
You may journey to Langkawi simply. There are direct flights from Singapore, Kuala Lumpur, Penang, Shenzhen, and Guangzhou to call a couple of.
We all the time examine the costs on Skyscanner, 12GoAsia, and Kiwi.com. If you wish to drive you may take a ferry from continental Malaysia to Langkawi.
Coaching for the Ironman Malaysia
I spoke with my Brazilian good friend [and coach to be], Lucas Helal, in regards to the Ironman, my travels, and coaching circumstances. He accepted the problem and despatched me the coaching schedule and the enjoyable started. Here’s a sum-up of my worldwide coaching for Ironman Malaysia Langkawi.
» July – Malak Izvor, Bulgaria [a tiny village in the mountains]
No swimming in any respect, operating was nice and biking was completed with a Mountain Bike. The Bulgarian mountains are lovely, with recent air, empty roads and quite a lot of wildlife. It was a tremendous month to construct a base and get my physique used to the coaching routine.
I climbed quite a lot of hills whereas there, it helped lots for Ironman Malaysia. The draw back was the temperature, I don’t bear in mind a day that we acquired over 26ºC.
» August & September – Bangkok, Thailand
Coaching in Bangkok was okay. We had been residing within the north of town, about 20km removed from downtown. The climate was heat, good locations to run, however the air high quality was terrible. Additionally biking in Bangkok is sort of harmful, the drivers don’t respect bikers in any respect.
I had a swimming pool within the apartment however went for swim lower than 5 occasions, lazy boy. In September, I may practice for just one week because of well being points. My coach was a bit frightened and we needed to discover a stability between my restoration and coaching.
» October – Bangkok, Koh Phangan & Phuket, Thailand
Throughout October, we went to 2 journey conferences and a visit to Phuket, my coaching schedule was a large number. The great factor is that I may swim in open waters, and the ocean in Koh Phangan was nice, heat and crystal clear. I did a few good runs in Koh Phangan, very hilly & sizzling.
» November – Langkawi, Malaysia
We arrived in Langkawi 10 days earlier than the Ironman Malaysia to get used to the climate and meals. Throughout these days, I solely run and swim. I made a decision to not take my low-cost bike from Bangkok to Langkawi, my buddies from LADA helped me to get a motorcycle in Langkawi. Altering the bike a couple of days earlier than the race was a bit dangerous however I don’t remorse it.
Pre- Ironman Group
» All of the motion occurred in 3 locations:
Danna Lodge – Bike Examine, Begin Level & T1
MIEC – Athlete Examine-In, T2 & Dinner.
Meritus Pelangi – End Line & After Social gathering
I did the Athlete Examine-In on the primary day and acquired every part sorted out in lower than 10 min. The volunteers and Ironman workers had been all very pleasant and useful.
There was a shuttle bus service between Meritus Pelangi Lodge, MIEC, Kuah city, and Danna lodge. This was fairly helpful as a result of the venues had been removed from one another. The bike Examine-In was very quick too, with loads of workers serving to with the method.
Ironman Malaysia Langkawi » Race day
On the race day I left my lodge, Berjaya Resort round 5:45 am and in lower than 10 min I used to be within the beginning space. I took my time to test if every part was effective with my bike, to visualise for the final time the T1 space, and to loosen up on the seashore.
The T1 space closed at 7 am and the professionals began the race at 7:10 am. A couple of minutes later the age groupers began, the rolling begin was good, more room to run and hit the water.
» Swim Course – 3,8km
The swim was completed at Pantai Kok, in entrance of the Danna Lodge. A 2-leg course on a sheltered bay, after the primary buoy I felt a slight present, this similar present helped a bit when swimming in direction of the seashore.
Flags between the buoys had been nice for orientation. I didn’t push a lot on my swim, as an alternative did it at a gentle tempo. I misplaced a couple of minutes looking for Nat and the video crew, they wish to document a part of my swim.
Since I don’t put on contact lenses it was arduous to search out them, one workers on the kayak got here to ask if I wanted assist, I seize the kayak after which may see them on the island. I yelled for some time till they discovered me. After that, I stored going extra relaxed.
Gear used: Aqua Sphere Goggles
» Transition 1
Very properly marked and once more with quite a lot of useful workers. We ran about 300m between the seashore and the T1. Showers had been on the best way and a carpet made the run clean. I spent extra time than I anticipate on the T1, 11 min. I blame the sunblock, I consider I used half of the bottle.
» Bike Course – 180 km
The bike course was completely spectacular, with 2 laps across the island. I used to be frightened that I may not deal with the hills and the warmth.
The hills weren’t an issue however the warmth slowed me down. I finished in each single support station to get a bag of ice. Between km 5 -21 on the primary lap and Km 103-121 we cycled on rolling hills, not that steep and it was a enjoyable experience.
Between Km 50-60 & km 150-160, there have been 3 steep hills, these had been robust, however the downhill was loopy! Reached 68 km/h 🙂
I used to be glad that in each station the water & isotonic had been refreshingly chilly. Bananas & carb gels had been out there too. On the best way, I crossed mountains, seashores, villages, paddy fields… Langkawi panorama is attractive. When my legs had been already drained I discovered additional energy simply by trying on the surroundings.
Gear used: Bike Volt.
» Transition 2
My T2 time was manner higher than the T1, did it in solely 4 min. I want I stayed a bit extra within the T2 as a result of we had air conditioning there. It was SO GOOD!
Very nice to see quite a lot of supporters and music within the T2 space. I did a fast cease to kiss Natalie earlier than heading to my run. 🙂
» Run Course – 42 km
The run course consisted of two,5 laps. The course was 100% flat, which actually helps after the biking, to not point out the warmth.
I noticed a thermometer exhibiting 37ºC once I began my run. It was insanely sizzling! My plan was to run between the help stations that had been roughly 2km removed from one another. When arriving on the support stations I might sip a coke, quiet down with sponges/water, after which begin operating to the subsequent one.
I met Natalie on the T2 and in entrance of Smiling Buffalo Cafe. On the cafe I gave her an replace about my situation, I used to be feeling sick, and after km 17 I couldn’t even take into consideration a carb gel or something to eat. I stored going simply sipping coke and ice.
After the sundown, the climate was higher. The draw back, it was darkish [obvious!], and all the best way between the T2 to Cenang seashore there have been no lights. I assume the airport didn’t permit to place any lights for the airplane’s security.
Close to the tip, on Km 40 I discovered that final energy and pushed a bit. After I began to listen to the music and noticed all of the flags all of the ache vanished and I used to be fulfilled with pleasure. Earlier than crossing the ending line I did my moonwalk, the identical manner I celebrated in 2012 Ironman`s Brazil.
My time? 13 hours and 45 minutes. I used to be very proud of my outcome.
Gear used: Garmin Forerunner 310XT & my trainers New Stability M890.
» Ending space
The medical workers promptly got here to ask if I used to be effective or if I want any assist.
I used to be excessive on adrenaline and simply acquired a towel and water. I assumed I used to be okay. I grabbed my finisher medal, discovered Natalie and acquired my finisher kiss.
There have been ice swimming pools, massages, medical assist, a restaurant serving pasta, pizza, ice cream, fruits… It was a heck of a ending space, I ate a bit, took a bathe, and determined to return to the lodge.
In fact, my legs had been sore and I used to be wrecked. The taxi dropped us and I rushed to 1 nook of the backyard to throw up. I virtually fainted and the lodge workers helped me to leap on the shuttle to our room. Nat gave me a bathe and put me in mattress. I collapsed, awoke round 2 am, and drank 1 liter of water.
On the next day, I awoke effective and went to the T2 space to gather my luggage and take a look at the bike. It was nice to satisfy and say goodbye to some athletes that I met within the race similar to the professionals Saleta Castro Nogueira and Thiago Vinhal.
Our journey in Langkawi got here to an finish. After months of coaching, I accomplished the Ironman Malaysia Langkawi.
Till that date, I had completed solely 2 Ironman races however watched a number of others and this competitors was spectacular. It’s also a great place to attempt your slot for Kona Championship in Hawaii.
With a messy coaching schedule, quite a lot of journey, with out a correct bike for coaching, and a few well being points I used to be forty fifth in my class. If you wish to go to Kona, practice lots, get able to beat the warmth, and go race in Langkawi!
In case you are planning to race the Ironman Langkawi and wish extra information I wrote one other information with all of the recommendations on the place to remain and how you can get to Langkawi. When you simply wanna go to Langkawi and discover the island take a look at this article for the lovebirds and on this one for the adventurous individuals.
Would you race a troublesome competitors like this? Or Ironman Malaysia is an excessive amount of for you? Depart your ideas!
Additionally learn: The place to remain for Ironman Cervia – Finest motels and suggestions
The Ironman Langkawi was solely doable with the assist of LADA, Ironman and Berjaya Resort. A HUGE thanks to all individuals concerned on this nice competitors!