Hi ainsleysdad, the bike is the biggest element - so rightly needs to be the biggest training focus, but don't lose track of it being 3 sports in 1; you need to be able to do the swim and be good for the rest of the day, able to do the bike and be strong enough to start the run... and then get to the finish in the best shape you can!
Not the most regular poster - but a short brief from me?..
The rain first thing made for a soggy start, and a relief to eventually get in the water. The rolling start certainly eased any biff but I did miss that mass start experience - that said it is much safer so I don't see them doing anything else now. I seeded at 1hr 20 and seemed to be well placed so it worked for me. Sighting was off and on loop 2 the rain made sighting almost impossible- glad to be in the water and not on the bike! out in 1hr 20 so bang on.
i put on a waterproof and glad I did because although the rain then mostly held off it felt v cold to me with a strong wind. I'd warmed by the first climb and took the jacket off, but then felt cold for the next few hours (should have taken the time to put on my arm warmers that I left at T1). The bike went well (for me) and some great support in places, I certainly felt strong all the way to the end - at Wales last year I found the last 20miles a real slog so pleased that I paced it well and training has worked this year. It was certainly windy which made some stretches hard work - even going down hill! It's a great course, I did see quite a few punctures, breakdowns and folk at the side who must have come off so hope they all managed to get round safely in the end. 7hr 10 which isn't fast by any stretch, but I was happy!
run - having had some heal problems my run training has not been the best and I'd only been able to build to a 13 mile run in training; it was never going to be great! knowing I was going to struggle I planned a run/walk and set off walking 1min every 10. It went really well until the 1/2 way mark, and by the. My feet were sore, my knees hurt and I was just simply knackered! I did try to keep shuffling, running on the level and down/walking any incline, but loop 2 and 3 were more walk than run. 5hr + for at total time of 1435.
While not my best time by some margin, it's the race I had to dig deepest to finish and suffered the most for - and for that perhaps my best effort (in a weird sort of way?) anyhow it was a good race and a tough course, but one I'd recommend. Well done to all those who raced and those who supported, we would never make it without the help of so many.