How are you thinking about pacing it?

Yeah, I just rode quite hard in the start to try to catch up, to have more... visual reference of how how hard i will ride and then i try to make an understanding of where people are i looked up the hill and i saw the motorbikes but it was hard to see who was up there you know so i had an approximate like two minutes kind of ish gap to the front and But then again, I didn't know really who was in front, and I had no idea of how many was in front of me.

But I did ask people on the side of the road of times and stuff, and some were just screaming, go, go, go, and others are giving sometimes.

But yeah, it's kind of difficult to know where people are, but it's always good when you see someone in front of you, then you know kind of a reference.

But this time, I didn't have to worry too much about...

Yeah, the lights on the bike.

One thing was like, yeah, I was alone at the start.

okay um now Gustav you said you were struggling a little bit or the long stuff hadn't felt great in training um how do you feel about your run in that context you ran 68 31 you were seventh fastest on the day how does that contextualize some of what you're feeling in training and and where you're at now

I've been running

extremely well on the 1Ks.

So I had extremely good track sessions.

I also did 14K in spikes the other day.

So that was 10 times 1K, 10 times 400.

No, it was actually 10 times 1K, 8 times 500.

So slightly different.

What do you think, Gustav? Similar?

I know how to pace the run-ish 'cause I kind of have run half marathons before in a race, not off 125K bike." But how do you pace the bike and how do you think about pacing the whole race?

Yeah, the swim for me is mostly just following.

So, uh, nothing that I actively think too much about.

Uh, I try to be with the fastest group where I still surviving and can stay on, and I actually felt quite comfortable during most of the swim part.

It was one section where it seems like the speed went a little bit up, and it was really, really strung out.

But other than that, those kind of five minute-ish, the swim for me was, uh, pretty comfortable, and I was super happy when we did the Australian exit and I could actually see the leaders.

So that was, uh, an exciting part.

But, uh, the crosswinds, how do you test that? Do y- Is that something you test specifically in the t- in the wind tunnels to look for crosswind comfortability, or is it somewhere you try and intentionally ride with crosswinds to learn?

What would you describe or how would you describe your general training that you're doing year-round? Like, what makes your year-round training unique to you? What sessions are you doing? How are you doing them? How would you describe it to someone if you were telling them about it for the first time? And then what would you describe that you would do differently in those three weeks of specializing for your big IRONMAN race?

If I was explaining it to, like, a semi...

Like, a, a good amateur, I would say try to race every single aspect of your training.

So [clears throat] I would focus mostly on racing the threshold power and the threshold pace on a run and a bike, and on the swim maybe more like technique training.

And technique would be not only doing drills, but doing, uh, not super hard 100 meters, but trying to swim as fast as possible with, uh, yeah, being as, as efficient as possible.

And try to fill in as much training around where it doesn't impact the threshold session.

Because a threshold session, especially if you are slightly fit, would increase, uh, almost all aspect of your training.

So can you maybe go into a little bit more detail than we've, we've ever heard before about what it is that makes you guys, and, and specifically yourself, so good on the bike? Because it's always been criminally underrated how you three, particularly yourself, are right up there with the best cyclists in the sport.