MA has some wonderful advice on gear and settings to which I can't really add. However, I will add something I've found when I've done some shooting at karate events. Know the sport. I know this is an Ironman which most people know what's going on, however, if you've never participated in one you may not have the understanding of where interesting things will happen. For me, knowing karate, I know when the subject is going to move into a particular position and so I set up the shot to capture that moment - I can anticipate the movement and pick the best times for a capture.
MA has a great shot of someone coming out of the water. I would suspect that as fast as they want to go, that's a great point to catch them since the water slows them down. The dive in might be a cool spot as well but how can you get from one spot to the other? Unless they are swimming in a circle? So, you need to get to know the route. Where do they start and where do they finish. Regardless of whatever else you capture, make sure you catch him coming across the finish line. Be there before him and set it up. You know generally where he'll be so you can manually focus and wait for him to cross the line.


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I don't use flash when animals are involved in sport though.

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