Learn From The Man Who Did 105 Back-to-Back Iron-Distance Triathlons

by Jazz Kuschke | Aug 22, 2023 | Adventure, Adventurer Profile, MULTISPORT, TRIATHLON

In mid-2023, Sean Conway set a world record for the most consecutive Iron-distance triathlons. Here are some outtakes:

An iron-distance triathlon has a total combined length of 226.3 kilometres, which is made up of a 3.9-kilometre swim, a 180.2-kilometre bike and a full 42.2-kilometre run. Most average, amateur athletes who take up the challenge train for six months to complete the full distance in around 15 hours.

In mid-2023, Sean Conway did it 105 times, back-to-back. That is three-odd months of endurance racing. A world record…But then, the Zimbabwean-born, multiple-world record holder is anything but average or amateur.

He didn’t just dream up the idea. “So there are four ‘types’ of world records – well, there may be more but I haven’t found those yet,” says the 42-year-old professional adventurer, explaining how there’s the concept of achieving a ‘world’s first,’ where you can be the first to achieve something, and then there are also records for going the ‘furthest’ or the ‘fastest’ in something. “Then there are records for ‘the most.’ I’d managed to secure a world record in three out of the four categories and was looking for something of a challenge to get the ‘most’,” he says.

Ahead of his 105 iron-distances triathlons, Conway was the first person to swim the length of Britain, held the record for the world’s longest triathlon and, at the time was still the fastest person to cycle across Europe, unsupported.

In his quest for yet another accomplishment, he came across the story of James Lawrence and his remarkable feat of completing 50 triathlons back to back. Another athlete subsequently bettered that and then Lawrence took it even further by doing 100. Conway’s plan was always to do a 100, but when Lawrence completed the century he know he’d have to up the game.

THE FIRST ROLL

His first attempt at this monumental record, in 2022, was cut short after an unfortunate bike crash during the first week. “I hit this tiny little pothole, and it would’ve been fine but my one hand was in my jersey pocket so it threw me off balance and I swerved straight into a bush and went over the handlebars. My left leg stayed clipped in and I sustained an injury of the tendon connecting the shin to the top of the foot, affecting the ability to lift the foot. Despite the setback, cycling was manageable, but the run on the fifth day posed challenges and I knew it was all over.”

THE MOTIVATION TO TRY AGAIN

“It was an immediate response,” he says. “What I mean by immediate is that in my mind, I was already thinking, ‘All right, I fcked up this time. I’ll just have to do it again.’ The timing wasn’t favourable last year. I needed about eight weeks to recover, but by that point, it was already winter. So, attempting it again wasn’t practical. This is why I decided to start in April this year. I wanted to allow for a window where, if I encountered issues like severe tendonitis or a stress fracture early on, I’d still have time to recover and make another attempt within the same year.”

What characterised Conway’s build-up to his second attempt after the setback, was a combination of his innate self-motivation and his desire to overcome mistakes and improve.

“I possess a strong internal drive. I thrive on challenging myself and learning from failures. But I have to admit, there was a tinge of disappointment. My initial plan was to secure the record last year. That failure kind of a put a lot of family and other personal plans and goals on the back-burner, which wasn’t ideal.”

IT TAKES A VILLAGE

While this is very much a personal achievement that took untold mental fortitude and physical determination, Sean had a great team behind him. In the background, a cadre of around eight professionals played a pivotal role – four were instrumental during the build-up and preparation and working remotely and another four were on the ground during the 105 days. “Over my twelve-year journey, I’ve cultivated relationships with experts who aided in honing various aspects, such as nutritional strategies. A proficient nutritionist provided insights and guidance in the buildup to my initial attempt.”

A physiotherapist was also instrumental. “Initially, I was going to mirror James Lawrence’s regimen of three hours daily during the attempt. After all, if he subscribed to it, there must be merit. But compromising three hours of sleep for physio just didn’t add up, so in the first two weeks or so I, dedicated half an hour each evening. As time progressed, we additional twenty minutes between the bike and run legs.”
Around day 30, Conway’s micro-analysation of all aspects of endurance kicked in, so he changed his programme to have only one weekly physio session. This meant he could sleep a minimum of eight hours a night. “A crazy thing happened – my times got faster!”

HOW SEAN CONWAY DEALT WITH CURVE BALLS

“There were niggles of course,” the 42-year-old muses. Being super body-aware after more than a decade as a professional endurance adventurer many were familiar, but others weren’t. “These presented unique challenges due to my lack of prior experience in handling them. My approach was— if I felt even the tiniest grain of sand between my toes, I would immediately take off my shoes and clean them. I assessed what’s going on and determined the necessary steps to alleviate it.”

According to Sean Conway, aside from managing the immense physical aspect, his decision-making was frequently influenced by his mood, which invariably depended on his overall progress. “Interestingly, there were moments when my ambition got the better of me. Initially, I had envisioned maintaining a pace of around 15 hours per day as the optimal approach. The goal was to strike a balance between pushing myself adequately and ensuring ample recovery time…”

Ultimately what has driven Sean’s success through all his projects is his attention to detail. He has learned to micro-analyse everything and plan accordingly. Then during the attempt: “I don’t have to think, and my team doesn’t have to think.”

You might not be planning any kind of crazy adventure like this, but below is what you can learn from the Welshman.

WHY SEAN CONWAY IS SO SUCCESSFUL

Sean Conway’s 10 Pillars of Endurance:

Planning: A well-thought-out strategy is the cornerstone of any successful endeavour. Athletes must meticulously plan their training regimens, race schedules, and recovery periods to optimize their performance.
Fitness: Building and maintaining peak physical fitness is essential for enduring the gruelling demands of endurance sports. Cardiovascular health, strength, and stamina play pivotal roles in propelling athletes towards their goals.
Experience: The wisdom gained from previous endeavours shapes an athlete’s approach to challenges. Learning from both successes and setbacks fosters adaptability and a deeper understanding of one’s own capabilities.
Health: Prioritizing overall health is crucial for sustained performance. Regular check-ups, injury prevention, and proper medical guidance are vital components to ensure an athlete’s well-being.
Nutrition: Proper fueling is the engine that drives endurance athletes. A balanced diet rich in nutrients provides the energy required for extended periods of physical exertion, aiding in recovery and sustaining performance levels.
Hydration: Staying hydrated is a fundamental aspect of endurance endeavours. Dehydration can lead to reduced performance, impaired recovery, and even health risks. Maintaining optimal fluid balance is paramount.
Sleep: Adequate rest and quality sleep are essential for recovery and rejuvenation. Proper sleep enhances cognitive function, muscle repair, and overall mental resilience, enabling athletes to tackle challenges head-on.
Muscle Management: Understanding muscle mechanics, recovery techniques, and injury prevention is crucial for endurance athletes. Efficient muscle management minimizes the risk of overuse injuries and enhances performance longevity.
Mindset: Mental strength often separates extraordinary athletes from the rest. Developing a resilient mindset, cultivating focus, managing stress, and embracing challenges as opportunities all contribute to success in endurance sports.
Community: Endurance sports thrive on camaraderie and support. Being part of a community of like-minded individuals fosters motivation, encouragement, and a shared passion that fuels the pursuit of excellence.

The extent of possibilities that unfold when an individual like Sean directs both their physical and mental faculties toward a singular purpose is truly awe-inspiring. The fusion of body and mind in his endurance adventures inspires us, and we can’t wait to see what he does next.

Post Tags: ironman, sean conway, Triathlon, world record

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C. Some of our Properties require or allow for paid subscriptions. By signing up for a subscription, you agreed that your subscription may be automatically renewed and, unless you cancel your subscription, you authorized the charges to your payment method for the renewal term. From time to time, we may offer a free trial subscription. If you register for a free trial subscription, we will begin to bill your account when the free trial subscription expires, unless you cancel your subscription before that time. If you cancel your subscription early, unless we provide otherwise in writing, you will not receive a prorated refund, but you will continue to have access to the product or service until the end of the term during which you canceled the subscription.

D. We reserve the right to refuse or cancel any Order prior to delivery. Some situations that may result in your Order being cancelled include system or typographical errors, inaccuracies in product or pricing information or product availability, fairness among customers where supplies are limited, or problems identified by our credit or fraud departments. We also may require additional verification or information before accepting an Order. We will contact you if any portion of your Order is cancelled or if additional information is required to accept your Order. If your Order is cancelled after we have processed your payment but prior to delivery, we will refund your payment.

E. When you provide payment information, you represent and warrant that: (i) the credit card information you supply to us or our processor is true, correct and complete; (ii) you are duly authorized to use such credit card for the purchase; (iii) charges incurred by you will be honored by your credit card company; and (iv) that all the information you provide is accurate and that you will notify us of any subsequent changes.

F. You may have the right to cancel an Order placed depending on the nature of the applicable Property ordered and a return policy associated with the same . Please note that Orders for Digital Items, personalized items and items with a seal that has been broken are typically non-refundable. Subject to the foregoing, unless we provide otherwise in writing, the return period associated with our Properties (including any physical goods you may order) is thirty (30) from delivery. Depending on the nature and condition of the applicable item returned, you may be required to pay for return shipping fees and may only receive a pro rata portion of the amount originally paid.

7. COPYRIGHT POLICY

If you believe that any content appearing on a Property infringes your copyright rights, please forward the following information in writing to our “Copyright Agent”:

i. your name, address, telephone number, and e-mail address;

ii. a description of the copyrighted work that you claim has been infringed;

iii. the exact URL or a description of each place where alleged infringing material is located;

iv. a statement by you that you have a good faith belief that the disputed use has not been authorized by you, your agent, or the law;

v. your electronic or physical signature or the electronic or physical signature of the person authorized to act on your behalf; and

vi. a statement by you that the information in your notice is accurate, and a statement made under penalty of perjury that you are the copyright owner or authorized to act on the copyright owner’s behalf.

Our Copyright Agent’s address is:

Wild Air Sports

Email: [email protected]

We will review any notices of copyright infringement and take appropriate action. Inquiries that do not follow this procedure may not receive a response. Any notices of copyright infringement are subject to counter-notice as detailed below.

If you believe the content that was removed (or to which access was disabled) is not infringing, or that you have the authorization from the copyright owner, the copyright owner’s agent, or pursuant to the law, to post and use such content, you may submit a counter-notice to the address listed above containing the following information:

i. Your physical or electronic signature;

ii. Identification of the content that has been removed or to which access has been disabled and the location at which the content appeared before it was removed or disabled;

iii. A statement that you have a good faith belief that the content was removed or disabled as a result of mistake or a misidentification of the content; and

iv. Your name, physical address, telephone number, and e-mail address, a statement that you consent to the jurisdiction of the federal court in Los Angeles, California, and a statement that you will accept service of process from the person who provided notification of the alleged infringement.

After we receive your counter-notification, we will forward it to the party who submitted the original claim of copyright infringement. Please note that when we forward the counter-notification, it includes your personal information. By submitting a counter-notification, you consent to having your information revealed in this way. We will not forward the counter-notification to any party other than the original claimant.

After we send out the counter-notification, the claimant must then notify us within 10 days that he or she has filed an action seeking a court order to restrain you from engaging in infringing activity relating to the content that was removed or disabled. If we receive such notification we will be unable to restore the material. If we do not receive such notification, we may reinstate the material.

8. THIRD PARTY INDEMNITY

You agree to indemnify and hold harmless “Our Parties” (as defined below) from and against any and all “Losses” (as defined below) that may arise in connection with: (i) your use of the Properties in violation of these Terms; (ii) User Content provided by you; or (iii) any actual or alleged violation or breach by you of these Terms. “Our Parties” means Wild Air Sports and its officers, directors, employees, parents, partners, successors, agents, distribution partners, affiliates, subsidiaries and their related companies. “Losses” means claims, liabilities, losses, damages, obligations, costs and expenses (including reasonable attorneys’ fees and costs). You agree to cooperate fully with us in the defense of any claim that is the subject of your obligations hereunder.

9. WARRANTIES; LIABILITY

A. YOU EXPRESSLY AGREE THAT USE OF OUR PROPERTIES IS AT YOUR SOLE RISK AND THAT YOU WILL BE SOLELY RESPONSIBLE FOR ANY DAMAGE ARISING FROM DOING SO. WE ARE NOT RESPONSIBLE FOR THE ACTIONS, CONTENT, DATA, OR INFORMATION SHARED BY THIRD PARTIES. OUR PROPERTIES (INCLUDING SOFTWARE) AND ALL ASSOCIATED CONTENT ARE PROVIDED ON AN “AS IS” AND “AS AVAILABLE” BASIS WITHOUT WARRANTY OF ANY KIND, EITHER EXPRESS OR IMPLIED. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DO NOT MAKE ANY COMMITMENTS ABOUT ANY CONTENT WITHIN OUR PROPERTIES, ANY SPECIFIC FUNCTIONS OR THE RELIABILITY, ACCURACY, SECURITY, TIMELINESS, NON-INFRINGEMENT, OR AVAILABILITY OF OUR PROPERTIES OR ANY ASSOCIATED CONTENT TO MEET YOUR NEEDS. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DISCLAIM THE WARRANTY OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE OR THOSE ARISING OUT OF A COURSE OF DEALING OR USAGE OF TRADE, AND ALL OTHER IMPLIED WARRANTIES.

B. WHEN PERMITTED BY LAW, OUR PARTIES WILL NOT BE RESPONSIBLE FOR LOST PROFITS, REVENUES OR DATA, FINANCIAL LOSSES OR INDIRECT, SPECIAL, INCIDENTAL, CONSEQUENTIAL, EXEMPLARY OR PUNITIVE DAMAGES. TO THE EXTENT PERMITTED BY LAW, THE TOTAL LIABILITY OF OUR PARTIES FOR ANY CLAIMS UNDER THESE TERMS, INCLUDING FOR ANY IMPLIED WARRANTIES, IS LIMITED TO THE AMOUNT THAT YOU PAID US TO USE THE PROPERTIES (OR, IF WE CHOOSE, TO SUPPLY YOU WITH THE PROPERTIES AGAIN).

BY ACCESSING THE PROPERTIES, YOU UNDERSTAND THAT YOU MAY BE WAIVING RIGHTS WITH RESPECT TO CLAIMS THAT ARE AT THIS TIME UNKNOWN OR UNSUSPECTED, AND IN ACCORDANCE WITH SUCH WAIVER, YOU ACKNOWLEDGE THAT YOU HAVE READ AND UNDERSTAND, AND HEREBY EXPRESSLY WAIVE, THE BENEFITS OF SECTION 1542 OF THE CIVIL CODE OF CALIFORNIA, AND ANY SIMILAR LAW OF ANY STATE OR TERRITORY, WHICH PROVIDES AS FOLLOWS:

“A GENERAL RELEASE DOES NOT EXTEND TO CLAIMS THAT THE CREDITOR OR RELEASING PARTY DOES NOT KNOW OR SUSPECT TO EXIST IN HIS OR HER FAVOR AT THE TIME OF EXECUTING THE RELEASE AND THAT, IF KNOWN BY HIM OR HER, WOULD HAVE MATERIALLY AFFECTED HIS OR HER SETTLEMENT WITH THE DEBTOR.”

A general release does not extend to claims that the creditor or releasing party does not know or suspect to exist in his or her favor at the time of executing the release and that, if known by him or her, would have materially affected his or her settlement with the debtor or released party.

C. YOU AGREE THAT ANY CAUSE OF ACTION ARISING OUT OF, RELATING TO, OR IN ANY WAY CONNECTED WITH ANY OF OUR PROPERTIES OR THESE TERMS MUST COMMENCE WITHIN ONE (1) YEAR AFTER THE CAUSE OF ACTION ACCRUES; OTHERWISE, SUCH CAUSE OF ACTION SHALL BE PERMANENTLY BARRED. THIS PROVISION IS NOT APPLICABLE IN NEW JERSEY.

These Terms shall be construed in accordance with the laws of the State of California without regard to its conflict of laws rules. Any permitted court legal proceedings against one of Our Parties (i.e., those not subject to Mandatory Arbitration, as provided below) that may arise out of, relate to, or be in any way connected with our Properties.

10. DISPUTE RESOLUTION & MANDATORY ARBITRATION

(A) We each agree to first contact each other with any disputes and provide a written description of the problem, all relevant documents/information and the proposed resolution. You agree to contact us with disputes by contacting us at Contact Us. We will contact you based on the contact information you have provided us.

(B) If after 30 days the parties are unable to resolve any dispute raised under the previous provision, the dispute may only be submitted to arbitration consistent with this Section. We each understand that either of us would have had a right or opportunity to litigate disputes through a court and to have a judge or jury decide their case, but we are instead voluntarily choosing to have any disputes resolved through binding arbitration.

(C) We each agree that any claim or dispute between us, and any claim by either of us against any agent, employee, successor, or assign of the other, including, to the full extent permitted by applicable law, third parties who are not signatories to this agreement, whether related to this agreement or otherwise, including past, present, and future claims and disputes, and including any dispute as to the validity or applicability of this arbitration clause, shall be resolved by binding arbitration administered by the JAMS under its rules and procedures in effect when the claim is filed. The rules and procedures and other information, including information on fees, may be obtained from JAMS’ website (www.jamsadr.com) or by calling JAMS at 949-224-1810.

(D) We are entering into this arbitration agreement in connection with a transaction involving interstate commerce. Accordingly, this arbitration agreement and any proceedings thereunder shall be governed by the Federal Arbitration Act (“FAA”), 9 U.S.C. §§ 1-16. Any award by the arbitrator(s) may be entered as a judgment in any court having jurisdiction.

(E) Exception to Arbitrate. We each agree as follows: (i) either of us may bring qualifying claims in small claims court; (ii) to the extent state law permits either of us to seek injunctive or other equitable relief outside of arbitration, we each agree that such actions will be brought exclusively in the U.S. District Court for the Southern District of California or state court located in Los Angeles. we each consent and submit to the personal jurisdictions of these courts; and (iii) as set forth below, we each agree that any arbitration will be solely between you and Our Party, not as part of a classwide claim. If for any reason any court or arbitrator holds that this restriction is unconscionable or unenforceable, then our agreement to arbitrate doesn’t apply and we each agree to resolve the dispute in court.

11. NO CLASS ACTIONS

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO PURSUE DISPUTES ON A CLASSWIDE BASIS; THAT IS, TO EITHER JOIN A CLAIM WITH THE CLAIM OF ANY OTHER PERSON OR ENTITY, OR ASSERT A CLAIM IN A REPRESENTATIVE CAPACITY ON BEHALF OF ANYONE ELSE IN ANY LAWSUIT, ARBITRATION OR OTHER PROCEEDING.

12. NO TRIAL BY JURY

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO TRIAL BY JURY IN ANY LAWSUIT, ARBITRATION OR OTHER PERMITTED PROCEEDING.

13. AMENDMENTS; ASSIGNMENT

You agree that we may update these Terms at any time, and it is your obligation to check for updates. Updates do not apply retroactively. You may not assign these Terms or assign any rights or delegate any obligations hereunder, in whole or in part.

14. MISCELLANEOUS

A. Except as provided in these Terms, these Terms constitute the entire agreement of the parties with respect to the subject matter hereof and supersedes all prior or contemporaneous written or oral agreements between the parties with respect to the subject matter hereof. We reserve the right to provide you with operating rules or additional terms that may govern your use of our Properties generally or any unique aspect (“Additional Terms”). For instance, we may provide you Additional Terms relating to the cancellation or returned to an Order (see Section 6 above). To the extent any Additional Terms conflict with these Terms of Use, the Additional Terms will control.

B. Other than as set forth herein, these terms do not create any rights in favor of any third party. Our failure to take action to enforce our rights does not mean that we give up those rights or cannot take such action in the future. Our Properties may integrate, be integrated into, or be provided in connection with third-party websites, services, applications, platforms, and/or content (“Third-Party Solutions”). We do not control any Third-Party Solutions or any provider of such Third-Party Solutions (“Third-Party Providers”). If your access to any of our Properties is dependent on a Third-Party Solution (for example, accessing our application using an Apple iOS, Android, Microsoft Windows-powered device or gaming platform), then the applicable Third-Party Provider (for example, Apple Inc., Google, Inc. or Microsoft Corporation), shall be a third-party beneficiary of these Terms. However, no such Third-Party Provider is obligated to you under or otherwise a party to these Terms. Further, you agree to comply with, and your use of our applicable Property is conditioned upon your compliance with, all terms and conditions applicable the Third-Party Solution (for example, Apple and Android App Store terms). You represent to us that you have read and agreed to all such Third-Party Provider terms.

C. If you access the Properties from locations outside of the U.S. you do so on your own initiative and at your own risk, and you are solely responsible for compliance with local laws, if and to the extent local laws are applicable.

D. If a provision in these Terms is found to be illegal or unenforceable, that provision shall be removed from these Terms and the remaining provisions of these Terms shall remain in force.

E. At any time and for any reason or no reason we may restrict, suspend or terminate your access to the Properties, terminate your Account, and add, remove or modify functionality.

F. When using our Properties, you agree to comply with all applicable laws and regulations.

G. You agree to fully cooperate with us to investigate any suspected or actual activity that is in breach of these Terms.

H. Our Properties may link or contain links to other websites maintained by our licensors, affiliates and/or third parties. We do not operate, control or necessarily endorse the content found on these third-party websites. You assume sole responsibility for your use of third-party links and any content posted on third-party websites.

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