Age Group Triathlon Podcast · Phazon Triathlon

Episode 43- How to Conquer a Hilly Triathlon

·56 min·5 clips

Simon Olney shows how saving one kilo on your bike saves less than a minute in a hilly Ironman.

Simon Olley, a professional triathlon coach, hosts this solo episode focused on preparing for a hilly triathlon like Ironman Wales. He aims to give athletes the confidence to tackle challenging courses and explains why hilly races require different strategies than flat ones. The episode is timed as a practical guide two weeks before the notoriously hilly Ironman Wales event. Olley compares elevation gains, noting flat Ironman courses may have a few hundred meters while hilly ones like Wales or Lanzarote approach 2,500 meters. He describes hilly courses as relentless, with back-to-back hills of varying length and steepness that prevent riders from settling into a rhythm. The coach first examines bike setup, specifically the obsession with bike weight, and references an experiment using Best Bike Split software for the World Championship course in Nice. For a 70kg athlete, saving one kilogram on the bike saved less than a minute over 180km with 2,500m of climbing. Olley argues spending thousands for a lighter bike is often less effective than investing in coaching or a proper training plan. He states weight loss from the rider's body can offer greater time savings, but warns against extreme dieting that blunts fitness, noting lower body fat limits are around 6-8% for men and 14% for women. A key insight is that equipment choices like gear ratios often matter more than minimal weight savings for hilly success. Olley explains cassettes and chainrings in detail, recommending an 11-28 cassette as a minimum for a course like Ironman Wales. He shares that an athlete named James felt an 11-32 cassette was essential to complete the Wales course. The host advises consulting a bike shop to properly install a wider cassette or smaller chainring, which may also require a new rear derailleur. He cautions against removing essential items like spare tubes or nutrition to save trivial amounts of weight, recounting a personal story of obsessively removing keys. Olley challenges the perception of hills, noting riders often overestimate how much time they lose to others on a climb, sometimes just 10-20 seconds. He introduces the concept of "burning matches," where hard efforts deplete energy for later in the race, and stresses the goal is to climb efficiently, not quickly. A memorable claim is that nobody cares about your FTP or Strava PBs if you end up walking the marathon. For short, steep hills approached with high speed from a descent, he suggests a short, hard effort may be more efficient than a long, easy grind. On downhills, Olley recommends either freewheeling or riding at race power, not pedaling inefficiently at high RPM. Safety is paramount on descents, especially for age-group athletes, and he advises against constant braking to prevent brake failure. The tone is educational and conversational, blending technical explanations with practical advice and personal anecdotes. Olley speaks directly to listeners, breaking down complex topics like gear ratios for newcomers while offering advanced insights for competitive athletes. This episode is ideal for triathletes preparing for a hilly race like Ironman Wales who want specific gear recommendations and pacing strategies. It would also benefit newer athletes intimidated by hills or those debating expensive bike upgrades. Listeners seeking only flat-course advice or highly technical, data-driven sports science might find less relevance here.

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