Emz and Tim preview Ironman Australia and 70.3 Port Mac for athletes racing that weekend, with a strong focus on course execution, weather risk, and how to make smart decisions under pressure. They also talk through pacing mistakes, bike setup, swim conditions, and the emotional side of backing out when an injury makes racing the wrong call.
In this episode:
Emz explains why she withdrew from Ironman Australia after an ATFL ligament rupture made the run risk too high for the rest of the summer
Tim and Emz unpack the emotional toll of delaying decisions and why gathering evidence matters, but so does committing early
They discuss the Port Mac bike course, including Matthew Flinders Drive, rolling terrain, rough road surfaces, and why power capping matters
Emz revisits a past Port Mac bike effort where she surged hard up Matthew Flinders late in the ride after being carried away by crowd energy
The pair break down bike handling on rough chip seal, including bottle security, tire pressure, gearing, and why road surface changes demand a different setup
They cover the run course, which is largely flat and scenic, but still punishes athletes who blow up on the bike
They talk through the swim, including the possibility of cancellation, the Aussie exit, low visibility, boat traffic, and sighting strategy
Emz shares how she has improved her open-water confidence in Noosa and how regular exposure has helped her adapt fast
Tim gives practical race-week guidance: arrive prepared, do not leave logistics to Saturday, and use practice sessions to settle nerves
The episode closes with a broader reminder that race day is the race of the day, whether or not the original swim goes ahead
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