Ironman Wales Bike Course Guide
Ride around one of the toughest Ironman bike courses and learn where pacing discipline, sensible gearing and good race execution matter most.
Enduraprep | Global Triathlon, Cycling & Running Coaching & Testing Specialists
Simple, Effective Online Endurance Coaching for Triathlon, Cycling & Running
‘Fitness Coaching Provider of the Year’ — Wales Prestige Awards 2022–2024
Coaching Athletes Since 2013
Hundreds of Athletes Coached
Online Coaching Worldwide
Strip away the noise. Focus on the training that works.
Enduraprep provides clear, personalised coaching built around your goals, experience and real life. Every session has a purpose, helping you train consistently, progress with confidence and arrive prepared for race day.
We handle the planning, analysis and adjustments.
You focus on training.
Every Session Has a Purpose
Built Around Real Life
Clear, Personal Coaching
Trusted by athletes from first-time racers through to IRONMAN World Championship qualifiers, ultra-marathon finishers, podium performers and endurance athletes achieving career-best results.
Online coaching is available worldwide, with additional performance-testing services delivered through our dedicated laboratory in South Wales.
Speak directly with Coach Cronk about your goals, current training and the level of support that would suit you — no pressure and no obligation.
How Can We Help?
Whether you're looking for personalised coaching, proven training plans, performance testing or an endurance training holiday in Slovenia, you'll find the right place to start below.
Online Endurance Coaching
Personalised coaching for triathletes, cyclists and runners. Choose your discipline to explore coaching built around your goals, experience and real life.
Training Plans
Structured TrainingPeaks plans for triathlon, cycling, running and ultra-distance events, designed using the same coaching philosophy we use with our athletes.
Browse PlansVO₂ Max & Threshold Testing
Understand your physiology with laboratory-based VO₂ max and threshold testing for cyclists, runners and triathletes.
Learn MoreNutrition Support
Individual consultations and practical nutrition advice to help you fuel training, racing and everyday performance.
Explore NutritionMetabolic Rate Testing
Measure your resting metabolic rate to improve fuelling, body composition and long-term performance.
Learn MoreTraining Holidays in Slovenia
Stay in the Kamnik–Savinja Alps and enjoy outstanding cycling, hiking and trail running from the doorstep.
Discover Slovenia
Chris T.
2 months ago
Took my sons for a V02 Max test. Craig was excellent, explained clearly what the test involves and was very encouraging all the way through. He clearly knows his trade and the boys really enjoyed chatting about training, etc. They're eager to go back there later in the year for another test,to keep on eye on the their progress. Highly recommend.
Jonny M.
7 months ago
Had a vo2 max treadmill session with Craig. Anyone who takes running to cycling seriously shouldn't defo have one of these taken. Really information session, outlined where I can improve and has given me a great plan for my training. Recommend to anyone
Lauren-Leigh R.
10 months ago
This was my first time having a VO2 Max test done and I already know I’ll return in the future for retesting.
So insightful and bursting at the seams with knowledge and expertise.
Was made to feel so comfortable and at ease. Explained to me exactly what would be done and how my data would be recorded. Explained my full test results to me at the end of the session too.
Great guy with a clear passion for what he does!
Thank you so much!
So insightful and bursting at the seams with knowledge and expertise.
Was made to feel so comfortable and at ease. Explained to me exactly what would be done and how my data would be recorded. Explained my full test results to me at the end of the session too.
Great guy with a clear passion for what he does!
Thank you so much!
Joshua L.
10 months ago
Booked in with Craig to test the accuracy of watch , he was so knowledgeable in every way . He showed me my strengths and weaknesses’s , which was really good so I know how to get better for next time .
Lee R.
11 months ago
Booked in for a VO2 Max test with Craig after relying on watch based data for my VO2 max and HR zones. The test was very thorough and Craig talked me through the process. On conclusion of the test Craig talked me through the results, explained my true HR zones and where I needed to focus my efforts in my training to improve. Highly recommend Enduraprep if you want clarity and consistency in your training, I will definitely be making a return visit in the future.
Lewis W.
12 months ago
I can't thank Coach Cronk enough!
After signing up for Ironman Wales, I quickly realised I had no idea how to train for such an event. A quick call with Lawrence helped ease my nerves (especially concerning the bike section) as he designed an easy-to-follow training plan.
Lawrence went above and beyond, providing weekly updates and offering little tips and tricks to help with future training sessions.
After just four months with Lawrence, I conquered the dragon and became an Ironman.
After signing up for Ironman Wales, I quickly realised I had no idea how to train for such an event. A quick call with Lawrence helped ease my nerves (especially concerning the bike section) as he designed an easy-to-follow training plan.
Lawrence went above and beyond, providing weekly updates and offering little tips and tricks to help with future training sessions.
After just four months with Lawrence, I conquered the dragon and became an Ironman.
Christopher Y.
12 months ago
After not completing Ironman wales last year, I got in touch with Lawrence to go all in to complete it this year! He helped me achieve my goal, brought my fitness to a level that I’ve never had before! His guidance and knowledge helped me every step of the way, pushed me when needed and encouraged when I was in a low spot. Amazing experience!
Rhys H.
12 months ago
I had Lawrence from Enduraprep coach me for Ironman Wales. I couldn’t recommend him enough. Lawrence updated my training plan regularly and would amend it quickly when needed to. The training program was excellent and helped me reach my goal of being an Ironman. Lawrence was always reachable whether it be through phone, WhatsApp or email and would always be extremely helpful. He tailored the plan to my needs (bike/work schedule) which I really appreciated. I would recommend Lawrence to anyone looking to reach their goal and I will defiantly use Lawrence for my next big event.
pippa W.
12 months ago
I recently completed Ironman Wales and couldn’t thank Coach Cronk enough for all his support and coaching to just get me to the start line!
I entered this race with no triathlon experience and not really any clue what I was doing but after a year of coaching I have managed to do 2 other triathlons and actually get down the finish line of an Ironman🏴
Cronk really took into consideration my currently capabilities and designed the training to fit me and my schedule. The monthly videos and assistance really helped to ease my worries and answer any ridiculous questions I have had for each triathlon I’ve done now (especially Ironman😅)
Thankyou so much for all your help. I can’t wait to do another one now!!
I entered this race with no triathlon experience and not really any clue what I was doing but after a year of coaching I have managed to do 2 other triathlons and actually get down the finish line of an Ironman🏴
Cronk really took into consideration my currently capabilities and designed the training to fit me and my schedule. The monthly videos and assistance really helped to ease my worries and answer any ridiculous questions I have had for each triathlon I’ve done now (especially Ironman😅)
Thankyou so much for all your help. I can’t wait to do another one now!!
james H.
1 year ago
I have trained with Lawrence from Enduraprep for a few years now. He has helped me in taking over 45 minutes off my marathon PB, hours off my ironman PB, and numerous other personal best results across other race distances.
His advice and plans are always insightful, precise and tailored towards whatever event I am building up to. He is also very good at adjusting my plan to fit around my bust work schedule, and adjusting sessions with short notice if something changes in my week.
Highly recommend.
His advice and plans are always insightful, precise and tailored towards whatever event I am building up to. He is also very good at adjusting my plan to fit around my bust work schedule, and adjusting sessions with short notice if something changes in my week.
Highly recommend.
Ema P.
1 year ago
Had rmr testing with Craig.
He was really nice, very welcoming, chatty and made me feel at ease straight away, super informative with all the information he gave me.
will definitely be going back in a few months , really happy with the service!
Also on the actual testing place is on beautiful grounds, so just a added bonus!
Thank you, Craig!
He was really nice, very welcoming, chatty and made me feel at ease straight away, super informative with all the information he gave me.
will definitely be going back in a few months , really happy with the service!
Also on the actual testing place is on beautiful grounds, so just a added bonus!
Thank you, Craig!
Alun G.
2 years ago
Top guy, Top service
Very knowledgeable
Very knowledgeable
Rachel G.
2 years ago
Had a resting metabolic test with Craig and it was a great experience. Craig was very welcoming, made me feel quickly at ease and clearly explained the process. The results are really informative and helpful when thinking about how I manage my calorie intake. Having the information so clearly explained is actually really liberating when planning how to manage life and food intake for both weight loss and maintenance. Thank you Craig.
Chris T.
2 years ago
Had a VO2 max test with Craig. Very good, lots of useful information and advice which I'll use to modify my training for mountaineering. Will get a re-test in six months.
Esmae E.
3 years ago
Had a resting metabolic rate test with Craig and was a great experience! Craig is a lovely guy and explained the details of how everything would go. The test itself is very handy and is good to know if you want to be exact with how many calories your body needs daily. Willl be booking in again after finishing my diet!
Thankyou again
Lloyd
Thankyou again
Lloyd
William M.
3 years ago
Lawrence is an absolutely fantastic coach. Extremely knowledgeable, he designs and regularly reviews my training plan based on performance/plans/fatigue etc. Lawrence checks in regularly to see how training is going and provide feedback and my fitness (and race times!) have come on MASSIVELY since he started coaching me a year ago. Highly recommend.
Tom W.
3 years ago
I worked with Lawrence at Enduraprep this year with the aim of completing Ironman Wales 2023. All the workouts are easy to access and understand on training peaks and email; weekly communication with Lawrence via video was really helpful in analysing the weeks training and talking through the plans for the upcoming weeks. The workouts, although obviously challenging, were pitched at the right level for my fitness and achievable. I was able to complete Ironman Wales in my target time and finished the run strongly which is definitely due to the training programme Lawrence had created for me. I would definitely recommend Lawrence at Enduraprep and I’ll be when I’ve chosen my next race!
Desert F.
3 years ago
I have been with Endrarep for almost 2 years. They have helped me constantly with my entry into Triathlons. Not only do they have progressive individualised training programmes, they also take the time out to check in and see how the training is going and then review and amend the programme as necessary. I have also helped at length pick suitable bike for my requirements at great length.
Highly recommend
Highly recommend
Chris J.
3 years ago
Lawrence has been very open and responsive to my need for information. Always willing to adjust plans around my personal circumstances. Looking forward to a successful 2024 with his guidance.
999GaryG
3 years ago
I've been using Lawrence for the past 2 years and have found him to be very knowledgeable, supportive whilst also demanding. As an ageing triathlete competing at full and middle distance, I have found the training plan achievable and personal without needless junk miles thrown in but also having sufficient zone 4+ workouts to facilitate adaptations. During this time I have podiumed 4 times with two firsts, one runner up and one third.
Mayukhmoy M.
3 years ago
Lawrence is an excellent coach and helped me to get back to regular training.
Very easy to approach and always happy to help.
Definitely recommend him and Enduraprep.
Very easy to approach and always happy to help.
Definitely recommend him and Enduraprep.
David H.
3 years ago
Lawrence has coached me for 6 years and counting, from triathlon rookie to Ironman veteran. He has learnt how to get the best out of me as an individual and will build challenging but realistic training plans to help me achieve my goals. His methods are plans are continually evolving and I'm loving the new video check ins!
Rachel M.
3 years ago
Lawrence has been a great coach over the past year or so as I have trained for Ironman Wales via a marathon pb too. He has planned training around life events (my wedding, MSc modules, etc!) and helped me build back up from breaks in training. The weekly video check ins are really useful as you see your own training as a coach would. This means there is context to the comments and feedback. I would recommend Lawrence for triathlon / endurance training.
Stephen A.
3 years ago
Lawrence helped me achieve my goal of completing Ironman Wales having only completed a 70.3 and a few half marathons a long time ago. I had been using a generic training plan until around 2 months out from race day when I contacted Lawrence with an SOS message needing something a bit more tailored as I had plantar fasciitis and was also struggling with the bike. He was able to devise a plan that catered to my individual needs and was flexible around my changing work commitments. I have no doubt that without Lawrence I would have DNF’d. Instead he got me in shape and around a really challenging course.
Emma W.
3 years ago
Lawrence has been my coach for the last two years. During that time I have completed two marathons and two Ironman events, along with numerous shorter runs and triathlons. Lawrence has helped me to achieve PBs at each event, and get me onto the podium and into the world championships at my last Ironman. Even with a variable shift pattern, holidays and social commitments, Lawrence has provided a robust and flexible training schedule. He is always available for a last minute change to the programme when I have needed it.
Free Coaching Resources
Enduraprep Coaching on YouTube
Watch practical coaching advice, detailed course guides and real athlete performance analysis for triathlon, cycling and running. Every video is designed to simplify the process and help you train and race with greater confidence.
How an Athlete Raced 9:17 at Ironman Barcelona
A detailed performance review showing how training, pacing, preparation and race-day execution combined to deliver an outstanding Ironman result.
Breaking Nine Hours at Leadville
Explore the training, preparation and race strategy behind a sub-nine-hour performance at one of the world's most demanding mountain bike endurance races.
Take the Next Step
Ready to Simplify Your Training?
Tell Coach Cronk about your goals, current training and the challenges you are facing. We will discuss the level of support that suits you and whether Enduraprep is the right fit.
The consultation is free, informal and carries no obligation. You will speak directly with the coach who would be overseeing your training.
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