When Denis first came to me with his goal — a sub-10-hour finish in his very first full Ironman — I knew we were aiming high. Not “unrealistic” high, but the kind of goal that demands absolute commitment and precision. From the start, Denis brought more than just fitness to the table – he brought self motivation, a willingness to listen, and a detail orientated mind.
The first focus was not to enter too many races, easier said than done. Denis will admit that last year that he did too much. It didn’t allow for recovery or improvement. Illness was common and it was difficult to build enough volume and string training blocks together. So we made a plan for the whole year right at the start….read to the end to see if we succeeded on less races!
He tested nutrition until it became second nature. And we ensured time for recovery weeks so his body could absorb the training load. After a successful training camp with me in Thailand in April, every week since leading up to Challenge Roth was executed. Building the blocks for a successful first long distance triathlon. Denis also took it upon himself to trial all the latest gear and find what worked for him, I didn’t NEED him to but he loves triathlon and is open to all technology – I often learn about new products through him! It then became about choosing what was really working and what was just a gimmick.
And when that day came, Denis didn’t just race. He executed. He stuck to the plan we made when it was tempting to push early, adapted when conditions changed (non wetsuit!), and trusted his preparation when the inevitable rough patches hit. This is his story of how the plan came to life on race day:
What inspired you to sign up for this race, and how did you feel about the challenge before we started working together?
I pick races that feel special – iconic events with great athlete feedback and a location that truly excites me, whether it’s stunning scenery or a place with its own energy. The course profile is secondary; I’m chasing the experience.
A close friend, the guy who got me into triathlon, once set himself the same “sub-10 on the first full” goal but narrowly missed it. Watching his build-up lit the spark for me: I wanted to take on the same challenge and see it through.
What were your initial goals for the race? Did you have a specific time in mind or was finishing your main focus?
When we began training, I believed I could be in 10:00–10:30 shape by race day, so I set a stretch goal of sub-10 right away. As the weeks went by and my fitness kept climbing, that number stopped feeling crazy and started looking realistic.
Race Day Experience:
How did you feel leading up to race day, and how did our training prepare you both mentally and physically?
I felt well-rested and ready. I had tested my nutrition plan many times in training, even ordering the official Powerbar race pack and trialing it in sessions.
Can you walk us through your race day experience? How did you feel during each stage of the race (swim, bike, run)?
I was less nervous than usual. After the wetsuit ban, I expected to swim at least 5 minutes slower, so I assumed sub10 was gone and felt more relaxed.
The swim started well. The first 200 meters were chaotic — we started in waves of 200 athletes — but I managed to draft effectively and swam the first 30 minutes at around 2:00/100m. I used Form Goggles to track pace, heart rate, and stroke rate. After 30 minutes, the packs fell apart — I passed slower swimmers, but couldn’t hold onto the faster ones. Still, the swim felt smooth and not too taxing.
On the bike, I noticed early on that I was going faster than expected while holding my planned power. I finished the first lap averaging ~35.1 km/h and realised sub10 was back on the table. I held the same power on the second lap, took the corners and descents more carefully, and finished with the same average speed.
T2 was fast, and I had 3h31 left for the marathon — about 5:00/km pace. (ed. Denis ran a sub 3 at the back end of last season) I felt strong and knew that unless something went wrong, sub10 was mine.
After 2 km, my legs settled into a comfortable training pace of 4:43–4:45/km, and I held it for 28 km. Then I got a strong stitch in my right side — had to stop, stretch, and walk for a bit. Once it eased, I got back to running. The hills around 32 km were brutal, but I had a solid buffer and focused on just moving forward without stopping.
After 10 km, I increased carbs from 75g to 90g+ per hour. My stomach struggled after 30 km, but held up. I was hoping for watermelon at the aid stations, but ironically never saw it again after 30 km. At every station I poured water over myself, drank water, isotonic, Coke, and packed ice into my trisuit.
What was the most memorable moment for you during the race?
Without a doubt — the legendary Solar Hill on lap one. Packed with spectators, it felt like riding on a flat road even though it was a climb. Unreal atmosphere. A moment I’ll never forget.
Which coaching strategies or techniques had the biggest impact on your performance and success?
The most important part was consistent training — without it, you simply won’t be ready. Then on race day, it’s all about sticking to the race plan, pacing plan, and nutrition strategy. If you follow all three, things are likely to go well.
How did your nutrition and recovery strategies evolve, and how did they influence your ability to maintain energy during the race?
Compared to last season, I paid much more attention to recovery — especially sleep. If I didn’t get enough sleep, I always tried to add an extra hour the next day or take a 30–40 minute nap during the day. If I felt too tired, I would skip training for the day and take a rest day. I also started having protein and carbs after every hard session to speed up recovery.
Congratulations Denis! What a first ‘Iron’ distance race that was. Unlucky for me, Denis decided in April to add a second Ironman to the race calendar much to my surprise 😂 and so we soon had to pick up and prepare him for IM Kalmar THIS weekend just 6 weeks later. I know myself and Denis are both looking forward to a rest after this. But until then GOOD LUCK!
Sophie Kirk - Triathlon Coaching 