Six Nations rugby legend destroys Ironman with incredible fitness at 48

Welsh rugby icon Shane Williams smashed a major Ironman event in over the weekend, demonstrating his remarkable fitness levels since retiring from professional sport.

The 48 year old conquered the punishing course in Tenby, which includes a 2.4-mile swim, 112-mile bike ride and a full marathon, in a time of 11 hours 55 minutes and 42 seconds. Williams' time secured him an impressive 29th place out of 187 in the Male 45-49 age group, and 235th out of 1,533 overall among all male competitors.

While not quite matching his previous year's performance of 11 hours 31 minutes, Williams was nonetheless delighted with his efforts at the finish line, where he was greeted by thousands of enthusiastic supporters lining the streets of Tenby.

"I honestly think it gets better and better," Williams shared with the BBC post-race.

"We were worried yesterday about the weather, but the weather was good today.

"The wind was a bit nuts and bonkers on the bike ride, but you know, you honestly can't complain with that.

"It stayed dry all day, which brings out more supporters, and I think there was support all the way around that course today.

"Obviously from the swim all the way around on the bike route. And this is probably the best support I've seen in the eight times I've done it.

"Like I say, it just keeps getting better. When you've been on your feet for 12 maybe 16, 17 hours you're just dreaming of the red carpet and it can't come soon enough.

"So as soon as you know that you're going to be coming straight and not turning right, you get all excited. The pace picks up a little bit, and when you've got the support like that on both sides, it is incredible. I can't explain how much I absolutely love it.

"The bike was quite windy so I had a lot of headwind. The swim was, believe it or not, quite choppy. I had a look at it when I woke up in the morning and I was like, yes that looks pretty flat to me. It wasn't.

"I think my favourite today was the run, and that was purely because of the support. I got to see a lot of friends and family out there as well, either taking part or on the sidelines. I absolutely loved it.

"It's an Ironman, it's all hard, but you enjoy it all the same."

Britain's Lewis Eccleston claimed victory in the men's competition, securing the championship title with a time of 9 hours 34 minutes, whilst Germany's Franziska Hofmann triumphed in the women's category with a time of 9 hours 42 minutes.