Dressed as Captain Cymru, Matthew Evans became the first person to have completed the three toughest Iron distance triathlons in the world in the same year.

Matthew, who brought Ironman to Wales, said: "This was always going to be a step too far, having done two Ironman distance races and a marathon over the past few months, but this was no ordinary race, it was a home race, one I brought to the area, plus I wanted the chance to raise some money for the local RNLI lads who are brilliant. This was an opportunity I could not turn down.

"I had not realised back then that I would be the first person to complete Lanza, Norseman and Wales in the same year! It had never been done - tried, but unsuccessfully.

"So this was a race I had to do; and I am so glad I did. To make matters worse, I had decided that to raise money, the Captain Cymru suit should be dusted off (another first for Ironman Wales).

"The support on the swim start, in Narberth, Wiseman's Bridge and Saundersfoot was up there with the big European races - simply awesome. St. Brides Hill was amazing, especially when dressed in a cape and you get so much local support!

"For me, the swim start went well, despite the massive pile of swimmers on top of each other. Fortunately, we had spotted the flaw and as the local athletes gathered on the beach - race strategy was changing! Stay right and then come in after the first turn - it worked a treat - as wannabe Ironmen were fighting for position, we streaked around the outside and had a fantastic clear run. Being in a cape, I really wanted minimal fighting in the water, as all energy was being used simply to stay afloat!

"At the first loop, the crowds in Tenby did us all proud and as you swam towards the beach you could just hear the noise getting louder and louder! When I finished and took the cape off, I could not have wished for a noisier exit! Unbelievable.

"I knew the bike course was brutal - I designed it, so a few fellow cyclists had some choice words for me on the way around!

"All in jest, but it passed the time well. As the rain came down, a few cyclists took a tumble which was a shame, but I saw many on the run, determined to finish what they had started.

"The supporters were amazing and after long stretches of not seeing a sign or marshal, it was so uplifting to see a family or group cheering as we rounded a corner.

"The run course was tough, just getting out to New Hedges is one tall effort and had some superb marshals, the guys were literally abusing you as you passed. Lower Frog Street and the area outside Bar 10 was bouncing all day and just seemed to get noisier and noisier - a real pick-me-up on every lap. A little honk from the fire engine every time you got a band reminded me of how local the event was and how special these memories will always be.

"Tired and broken from the previous races, I wanted to finish under 14 hours, so to finish in 12 hours 49, I was delighted.

"With such a challenging race, getting across that finish line is always the crux, time is the icing on the cake.

"The original Ironman was set up by John Collins who stated 'Ironman is about finishing what you started, maybe not as fast as the guy in front, but you finish'.

"This is the inspiration that has been brought to Pembrokeshire and the legacy (I hope) we will always have. A legacy that teaches young and old that striving for something rather than quitting is worth the hard work. We will all at some time in our life end up doing somehting we don't really want to do, but if we learn from it, and take lessons from it, this can only be a positive thing.

"And I guess that is why apart from my close family supporting on course all day as they always do so brilliantly well - to see the Greenhill children manning a drinks station, urging athletes on and being inspired by what these 1,400 or so athletes are doing is really at the very core of what these events are about.

"Long Course Weekend will officially have double the numbers of Ironman next year and is an ideal platform for anyone wanting to get on the ladder and dip their toe in the water and have a go, be it a small swim, 40-mile bike or a half marathon. If you are up for the big challenge, there are a few places left for the long course medal. See http://www.activitywalesevents.com&quot">www.activitywalesevents.com"