Shane Williams' exercise regime and diet that's put him in unreal shape at 47

Shane Williams is in fantastic shape
-Credit: (Image: Main image: Mike Greatrex)


As an international rugby player Shane Williams defied the odds to reach the very top of the game and in retirement he is still overcoming major challenges.

Last Sunday the Welsh rugby legend showcased his remarkable post-retirement fitness by completing the Ironman Wales in Tenby at the age of 47. Williams completed the 2.4-mile swim, 112-mile bike ride and full marathon, back-to-back, in an impressive time of 11 hours and 31 minutes.

The remarkable achievement means he was the 12th fastest in his age category (45-49) and 112th of around 2,400 competitors overall. Williams was supporting the Welsh Air Ambulance charity during the Ironman event.

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So, how does the former Wales international maintain this level of fitness, a decade on from retirement?

"Having done the Ironman a few times I know if you don't train for these type of things it can eat you up on the day," he tells WalesOnline. "I train between 10 and 20 hours a week whether that's long bike rides on the weekend or a long run.

"I swim every other day now. It keeps me sane as well as fit mentally and it strengthens my mind. I enjoy going for a nice social bike ride or go for a run with my mates.

"Knowing that I can't play rugby anymore at a high standard this is the fix for me. It's like going back in time a little bit but opposite ends of the spectrum when it comes to training. I'm really enjoying it.

Shane Williams competes in Ironman Wales
Shane Williams competes in Ironman Wales -Credit:Mike Greatrex

"I live in the Amman Valley so I'm always running up hills or mountains. I've got the Black Mountain one side and Betws Mountain the next. I live on a mountain so every time I go for a bike ride or a run I've got about a 16% gradient hill to go up every time I go out. " As any professional athlete would say you are what you eat.

So, what does Williams' diet consist of? "I'm not religious in what I eat. I train quite regularly as well," he said.

"I know I'm not going to put the weight on. Sometimes it's trying to hold that weight for me.

"I got down to 74 kilos (just over 11-and-a-half stone) for Ironman and usually I'm about 80 kilos. I need to be careful on that side of it really.

"I'm not too stringent on that. I stay away from processed food and I'm relatively healthy in what I eat. When I do long bike rides I do a lot of carb loading.

"I'm lucky in that sense that I can."

Shane Williams battles on during Ironman Wales
Shane Williams battles on during Ironman Wales -Credit:Pete Byrd

Now 12 years retired from Wales duty, Williams looks back on his rugby career with great pride.

In his heyday he was among the very best wingers in the game and was named World Player of the Year in 2008, while he is still Wales' record try scorer with 58. Williams played a part in two Six Nations grand slam winning campaigns but his Ironman achievements give him a similar sense of achievement.

And he's not finished quite yet. "Nothing is ever going to compete to running out in a stadium with people chanting your name, scoring tries and winning grand slams," he said.

"Unfortunately I'm never going to have that again. Do I miss it? Yes, of course I do and sometimes I wish I could go back and have a crack at it but I've got to realise things move on.

"Doing the Ironman the sense of fulfilment and running through Tenby with people chanting my name and giving me high fives and telling me well done is the closest I'll be to being in a stadium again. Next year I'd like to do Ironman Wales again.

"I've also signed up for the Mallorca 312 which consists of cycling 312 kilometres around Mallorca. In November I'm going to Miami with Velindre Cancer Centre as well to cycle to Keys West."