01 May 10:00 AM


Welcome to a community designed to pave the way for your success at IRONMAN Wales (Tenby) 2024. Led by IRONMAN Certified Coach Lawrence Cronk and his Enduraprep team, you’ll benefit from their extensive local knowledge of the course and expert coaching. Tap into their expertise to get fully prepared for the ultimate challenge ahead. Join us and let’s conquer heartbreak hill and Wales together!

Get ready for an exciting lineup of benefits:

    • Exclusive access to the IRONMAN Wales Training Room in FulGaz, a private hub just for our community members
    • Join our Fortnightly Group Rides on the IRONMAN Wales course, featuring live chat sessions with Coach Lawrence (prepare your questions!)
    • Weekly release of new group workouts tailored to your FTP, geared towards prepping you for the Wales course
    • Don’t miss our Pre-Race Webinar with Lawrence and the IRONMAN Race Director
    • Stay connected and get support through the Triathletes on FulGaz Facebook group, from Lawrence
    • For new users, enjoy an extended 30-Day Free Trial on FulGaz to kickstart your training journey with us

Joining our community is free, but to access the training room, you’ll need to register with your unique promo code. Applying this code not only unlocks the training room but also extends the usual 14-day free trial to a generous 30 days for new users. Don’t miss out on this opportunity to have fun, meet fellow athletes and train smarter with us!


IRONMAN Wales Training Room on FulGaz


Coach Lawrence has set-up a selection of rides for you to enjoy in the exclusive training room on FulGaz. This includes the full course, as well as key segments of the course. Giving you the chance to rehearse different parts of the course, instead of doing the whole thing!

In addition to this, each Monday morning he will release two new workouts into the training room, these will be set to ERG mode so your trainer will adjust the resistance to ensure you are reaching the prescribed watts, no need to change gears just focus on the workout. This will give you a taste of their full training programs and just enough for you to add one, or both of them to your existing program. All with the knowledge they have been built to prepare you for the specific challenges you will face on the Tenby course, come race day.

Once you have registered and received a promo code via email, use that to unlock the IRONMAN Wales Training Room in FulGaz to get started.


About Enduraprep

Voted ‘Fitness Coaching Provider of the Year’ Wales Prestige Awards 2022/23

Enduraprep are an endurance coaching team specialising in triathlon, swimming, cycling and running. They have supported individuals from beginner to elite in events ranging from 5km runs to multi-day marathons & IRONMAN World Championships qualification. They are a team of highly experienced coaches, nutritionists and physio therapists based in South Wales and Slovenia with experience in supporting athletes all over the globe.


Head Coach – Lawrence Cronk (Coach Cronk)

Coach Cronk, is 37 and from South Wales but currently resides in Slovenia with his wife and two young daughters. He loves dark chocolate, strong Belgian beer and gaining elevation using only leg power. He’s been working in the fitness industry for 12 years and more specifically with endurance athletes for 10.

In that time he has been lucky enough to work with triathletes, cyclists and runners across a huge range of challenges, some examples being: Marathon good for age qualification, ultra runs such as Marathon des Sables, Badwater 135 and the entire Welsh Coastal Path record time.

Cycling events such as Gran Fondo World Championships qualification and of course working with triathletes! Lawrence has personally been a part of well over 100 Ironman finishes including world championships qualifying performances.

How to I access my 30-day trial and find the training room?

New accounts will also receive a 30-day extended free trial when they register via the form found on the JOIN NOW button and use the promo code emailed to them.

Check out this support article on applying a promo code to your FulGaz account.

How do the workouts work?

Each workout is set-up as a group workout but will be individualised to your FTP. Be sure to update your FTP via settings in FulGaz prior to starting a workout.

Settings Cog (top right hand corner) > Workout Settings > FTP

While you are there, ensure ‘ERG mode’, ‘Distance based on effort’ and ‘Allow Reactive mode for workouts ‘are all ticked ON.


What if I can't make the group ride start time?

That’s ok we know everyone is busy and life can often get in the way of a good group ride. Group rides will remain open for at least one week so you can ride it at a time that suits you.

Their may be less people on the course with you but your time will show on the ride leaderboard.

How do I chat to the Coaches and others during a ride?

In-ride chat is now available in FulGaz, however you will need to configure it before you start riding. For more on this visit our support article here. You may also find chatting on a second device like your phone easier than using the main tablet or computer you normally use to connect your trainer too. That’s fine too, check out this article on how to chat on your phone and ride on a different device.

I already have a coach, can I still join?

Absolutely, the IRONMAN Wales Training Community is as much about building connections with other athletes, sharing knowledge and encouraging one another as it is about the workouts.

Our fortnightly group rides and course segments could replace one of your other outdoor or indoor sessions and get you better prepared for what lies ahead on race day at the same time!

Is there a cost to be part of the community?

No, the IRONMAN Wales Training Community is free for FulGaz members. All new-users will receive an extended 30-Day free trial to get started with us too!

New to FulGaz? Here's the quick start guide.

1. Download FulGaz and set up a free account. To activate your extended trial, simply enter the promo code found in your registration email.

Downloading the trial gives you full access to FulGaz with no restrictions on content, or how often or how far you ride. If you’re returning to FulGaz for another go, send us a support ticket and we’ll hook you up with another trial on the house.

2. Connect your devices
When you load up FulGaz and hit Get Started, you’ll be greeted with a pairing screen. Here your smart bike/trainer/speed sensor will be picked up and listed. Select the devices you’d like to connect and click Let’s Ride.

Pro Tip If you can’t see your devices when trying to connect, they are most likely paired with another app (RGT, Rouvy, Zwift). You will need to deselect your trainer from that app’s pairing screen, quit that app, and restart FulGaz.

3. Set your preferences, weight and slope scaling
Click the settings icon to take a moment to set your display preference (metric or imperial). For the most realistic experience, enter your weight and bike weight. There are many other settings here also; it’s best to get a feel for riding FulGaz first before adjusting these. Start at around 70% uphill to get the feel. You can adjust this in ride also.

For the event itself, you won’t be able to adjust your bike weight. Only rider weight so please keep that in mind.

Pro Tip If you find the hills too hard, you can adjust the Slope Scaling, this is essentially the “trainer difficulty”. Adjusting this won’t make you faster, but it will make hills easier!

4. Ride Streaming
For most people streaming a ride whilst riding will work fine, however if you are finding the video is lagging, freezing etc it might be best to download the video before starting the ride.  Before the ride, test your set up with something from the Easy collection. These rides will give you a good “feel” for how FulGaz looks and interacts with your trainer or smart bike.

5. Get ride-ready

Make sure you turn up at the start line ready. Here’s a quick checklist

  • Download the ride ahead of time.
  • Ensure Chat is configured.
  • Stay hydrated – have at least two bottles of water available.
  • Keep nutrition handy for longer efforts.
  • Have a towel and fan to help you cool down.
What equipment do I need?

To participate in this event from the comfort of your own home you will need some cycling equipment.

PRO Set-Up

  • Road Bike
  • Smart Trainer (e.g Wahoo Kickr, Tacx Neo) or a smart bike.


Basic Set-up

  • Road Bike
  • Standard Trainer (Check out some options here)
  • Speed Sensor if using Standard trainer.

Connection equipment

FulGaz works on Apple TV, MacOS or an iPhone or iPad as well as Windows and Android devices. To get started you will need to download the app onto your respective device. For an amazing viewing (and riding) experience we highly recommend using an Apple TV connected to your lounge room TV or monitor.

To find out more about the minimum specs required for your device, click here.