How To Set Up Your Triathlon Bike For An Ironman

Hey, it's Ben Greenfield. I'm here in my lovely hotel room and I want to show you how I set up my bike for Ironman Hawaii. So let's go ahead and go back to front and I'll show you how I have this guy set up. I'm going to be using a gray 9.5 wheelset. This is a little bit deep for the crosswinds in Hawaii. But I'm using this because I've successfully used this wheelset before in these conditions. Four times actually, and that's just fine. I weigh 175 pounds. For an athlete much lighter than that. I probably wouldn't recommend a wheel set this deep for this race because the crosswinds I'm using underneath my seat. Spare latex tube with my CO2 cartridge that's here for a tire change. But before I rely on this too much, I'll actually inject my vittoria pit stop into a flat. And if this is unsuccessful, because this pit stop can be unsuccessful when you put it in, it injects a little bit of like this gel that seals up a puncture and then it injects a little bit of CO2 on top of that sometimes doesn't work. So this is my backup tube. Just in case we've got this guy and then this guy. This is just fixed with electrical tape. This is a little strap down here. We've got a profile water bottle that I've hacked off. In here are electrolytes, which I'm actually not going to be using unless I start to cramp, in which case I'll use them kind of on this. No electrolyte kick right now. And then I've got nine gels in here. Okay. These nine gels in addition to the two bags of goo chomps that I have taped to the top tube right here are what's going to actually fuel me up to the turnaround in hobby for this race. So that's halfway through the Ironman. And then I'll replenish this with my special needs bag.

You'll notice if you've seen me race before, I've actually changed up my hydration system based on recent wind tunnel data that's come out proving that this type of water bottle setup is more aerodynamic than the type that hangs down below the aero bar. So I'm now going to be using this during the race. And I'll simply switch out this water bottle as I get to water bottle stations and go through the equivalent of about one of these 24 to 28 ounce bottles of water per hour. So that is what the setup is going to be for Ironman Hawaii. If you have any questions about the way that I have this set up, just leave them below this video or over on the post at bengreenfieldfitness. Com and I hope that's helpful.