Posted: June 28, 2006

Triathlon: How to Sabotage Your Ironman

By Coach Wendy, EnduranceCoach.com

Mastering the Ironman… may be a big ask, but there are definite ways to make your Ironman training enjoyable and ways to make your Ironman day an awesome one. Conversely, there is also a host of ways to ensure you smash yourself to bits during your training, maybe not even make the start line and then there is a wonderful variety of ways to dissolve your race and create a pain vacuum that could last for hours!!

Given the hours required to make the start line, surely it makes sense to put yourself in the best position to get the best return for your time and money. The following is written to inform, not to criticize - but to enable you, the reader, to understand that as a coach we see these mistakes happening on a daily basis. So take the warning rather than the potentially negative inference of this article.

Okay, so let's begin by going through a series of steps to ensure the most effective way to sabotage your Ironman. These steps are in no particular order and can be taken all at once or combined - just one of them is probably enough to do the damage but remember, the bigger the combination, the bigger the bomb!

If you are one of those people who is so obsessed with your training and doesn't have time to read this article you may prefer a quick summary of how to sabotage your Ironman. Try this: Have no plan, don't invest in a coach, get advice from everyone and then follow it all. Eat like a pig, everything and anything. Trash yourself at every session. Buy a big bike. Get a bike fit from some one who thinks they know but in reality doesn't. Buy a wetsuit 10 months out, put on weight and start your speed work now. Blow the race to bits, chase everyone and go for it. Don't say you haven't be warned. For more detailed information read on….

Sabotage No 1: Finish Line Fever Decision Making - Jump in Boots and All

The Ironman finish line is always one of the most emotional finishing lines of any sporting event. For some, the finish chute represents the end of a huge project and the confirmation of a dream completed. For others it represents the opportunity to end what seems a black haze of pain and fatigue. And for those watching, is it inspiring. Families are in awe. Music is blaring and athletes are beaming at achieving… or whimpering in pain or disappointment! It is really common for those watching to feel so inspired as to mentally book themselves a slot for next years race "Yip that will be me next year". So with an idea firmly planted they start training the next day! This is how it might go (and is guaranteed to end in tears!)… begin your training the day after the Ironman, buy some of the gear the next day in the retailers post Ironman sales - you will get some bargains. When you get home, grab some shoes and go for a run for an hour and see what happens. Head down to the pool and swim a km as fast as your can - awesome! The next day grab the old bike out of the shed - she'll be 'right, bit of air in the tires and away you go. Down load a program off the internet and just do it.

Consider: Objectively sitting back & planning whether the Ironman is a race for you. Ask yourself if you know what is really required? Are you healthy enough to begin to train to do an Ironman? How much of your time will this event take to train for? What is the best gear to buy? How do I know what I need to do for training? How do I train? Should I take two or one years to do this event?

Sabotage No 2: Show Some Respect

It's only a triathlon, so don't treat it any differently from a short course tri, sure it longer but it's just a swim a ride and a run. Fudge your training, strut your stuff and line up with the big boys. There will be plenty of people to give you a hand on the day!!!!

Consider: You need to wake up with a 3.8km open water swim, then warm those legs up with a 180km cycle and then you need to run a marathon all 42 kilometers of it. Aid stations are there to provide food and drink, not wheelchairs and an extra sets of legs! This is an Ironman, and you've got be prepared to answer some big questions as it WILL hurt. If it was "powder-puff man" instead of "Ironman", every man and his dog would be doing them every weekend. Respect this event, and be prepared to fight it. Be prepared to dig deep, bloody deep and then reap the rewards that last a lifetime - as with all great achievements. Yes it is going to hurt, it's an Ironman so be prepared.

Sabotage No 3: Tell EVERYONE your goal

Proud of your decision, why not share with all your mates, your work colleagues and your family. The local bike shop, the swimming pool lifeguards etc…even the check out people at the supermarket! Yep, when people get hit with the Ironman bug it usually becomes the number one talking subject pretty quickly. Every man and his dog will know someone who has done an Ironman, they may have watched it on the TV or they may have been an athlete themselves AND they will all have advice for you to follow.

Consider: Listen to all, but talk to one. Talk it through with your family first and then talk it through with someone who knows the demands required for the event. Find someone who can provide you with objective advice as to the best way to approach the event. An experienced Ironman coach is your best place to start.

Sabotage No 4: No Plan…Just Training!

Spontaneous training, what's topical, what's popular, what's looks cool, what you feel like. Oh the freedom to do as you please. Add to this no progressive approach & no recovery. Only the pros have coaches and it's pretty trendy isn't it? Just use the local personal trainer at the gym, or someone at the running club or the cycling club - it's just a swim, bike, run event so it's not rocket science. Besides, you can go and get a book and write your own plan or better still, download a generic program from the net.

Consider: The Ironman is a swim, bike and run combination and it is this combination that creates an entirely new event. Add to this the distance of the Ironman and the consequences of this combination demand a different approach. A skilled coach will combine these requirements into a progressive personalized training program that is tailored to both your skills and those demanded by the Ironman. Take the guesswork out of training by having a planned approach designed by an experienced coach.

Sabotage No 5: Over Train…just do a bit more!

Train yourself ragged, try to hammer your immune system by passing on the fresh fruit and veges, eat minimal meat and go to bed really late, but still get up early for your 5am swims. Just get used to being tired and grumpy, add to this looking haggard and pale, yep that should help no end with the overtraining. If you get injured just keep training, what doesn't kill you will make your strong and after all the Ironman is about being tough!

Consider: Recovery, getting enough sleep, eating well and keeping a good eye on how your body is dealing with the progressive training load. Over training is poor training. Get a regular blood test to see what your iron levels are like and if your mates tell you that you're looking tired, chances are they are right.

Sabotage No 6: Training Intensity…7 days a week, 52 weeks of the year

You have one year and the clock is ticking so make the most of everyday by training everyday, rest days are for softies. Just do a bit more each day so come the Ironman, you will have done the distance heaps of time and you will be ready. Remember to train really hard every session, if you miss a session then double it up on the next session. Brick all sessions together as this will help you with your transitions!

Consider: Periodization, the progressive planning of training that enables your body to adapt to a training load. One day a week off training will probably be the least you need to keep your life a little more balanced and also consider having a week off at least every three months. Use your rest day to do some core conditioning work or go and get a massage. Should you miss a session, forget it and plan for a more effective use of your time so as to enable you to minimize those missed sessions. As for the bricks, like everything there is a time and a place and a smart coach will advise on both.

Sabotage No 7: Pacing and Racing

Just go hard every session and do all the races that you can find.

Consider: Pace and train smart so you develop a solid aerobic base to which you then add some strength - that will provide a great foundation for your Ironman. Combining endurance and strength is one of the key components to the Ironman. Discovering an effective race pace takes time and practice so be patient. When deciding which races to do, go to your goal and ask yourself which races are going to provide you with the necessary skills needed to do the Ironman. Don't jeopardize your Ironman for the sake of another race. The Ironman is to be your number one race so therefore turn up at the start line ready to race not having already raced and tired.

Sabotage No 8: Making Time the Main Measure of a Successful Ironman

Set a time goal on your Ironman race and stick to it. Tell everyone and pin your ears back and go for it.

Consider: In making time the measure of your Ironman success, three things normally occur. Firstly, the time you set is often quicker than is realistic so you end up going slower and getting frustrated. Secondly, you put huge pressure on yourself. Thirdly, the Ironman has so many more measurable criteria for success, so why limit it to time.

Sabotage No 9: Give the swimming the biff

It's only 10% of the Ironman so don't pay to much attention to it. Only swim in a pool with a nice black line and don't share your lane with anyone. Forget swim squad, they are for people who are racing or who don't know how to swim! Just breath on one side - why would you breathe on both sides when one side works!!! Sighting is for the professionals, just follow some feet in front of you. You probably have purchased a wetsuit at the post Ironman event sales so you'll be right. On race day start up with the professionals, they will tow you along!

Consider: It may be 10% but it takes up 90% of your emotion the morning of the ironman so give it the respect it deserves. A swim squad with a good coach will enable you to swim efficiently and bilaterally breathing is very important not only for your stroke, and your body posture but it will enable you to breath regardless of the wind condition on race day. Open water swimming will get you familiar with sighting and drafting others. Resist buying a wetsuit while you have your winter coat on!. As you get closer to the ironman you will lean down and this is the fit that you want the suit to recognize as your suit needs to fit you like a glove not like a rain coat! Position yourself in the pace so as to allow yourself to get a smart swim, not one where you are likely to get a serious smacking!

Sabotage No 10: Bike Fits, Big Bike & ride off the back!

The bigger the better for bikes, yip a big frame and a big chain ring. Don't worry about knowing how to change a tire, the races have mechanics don't they??? Just grind away using a nice slow cadence - it will make you really strong. Your old helmet and shoes will be fine - they last for years. As for a bike set up, just ride off the back of the seat and don't worry about aero bars, after all it is a cycling ride.

Consider: Your height will determine what size wheels you should be riding. Given that the bike is a time trial you really should be riding a triathlon specific designed bike. Try to convert a standard cycling bike into a tri bike and be very wary of the change in the bike handing and stability. Spin the bike course and enjoy the marathon with fresh legs. Helmets and shoes wear out so get these checked before assuming they are okay. Ironman bike fitting is a science, so make sure the person fitting you to your bike is experienced with the Ironman distance and has proven results with their techniques of bike fitting. Would you go to an orthodontist to get an implant?

Sabotage No 11: Run Hard, Big Miles & Fast

Run a couple of marathons before the Ironman, just to make sure you can do it. Do all your miles on the road and if you can find cobbles, run on those - superb for hardening your legs. Wear your old shoes as after all, they are comfy for your feet and new ones could cost up to $250.00. Do all your miles at race pace so that way you will get used to racing.

Consider: Long slow miles on off road terrain, keeping your pace slow enough to build up a huge aerobic capacity is the key to Ironman base training. Ensure that you are wearing the best shoes for your feet and that goes for wear and tear as well as shoe last and support. Make sure the running component of your program is tailored to maximize your running strength whilst complementing the other components of your training. Training pace and race pace are two separate levels of intensity and as such, have a time and a place in all effective programs.

Sabotage No 12: Eat What You Like

Flag the opportunity to discuss your nutritional needs with a nutritionist that is familiar with the demands of the Ironman. Eat what you like, when you like and as for pies, doesn't Cameron Brown eat then during training! (apparently, but are you Cameron Brown? …..NO!). As for that protein recovery stuff, just get a cold beer and a packet of chips into you - it's got the salt and will re-hydrate you!

Consider: Nutrition is one of the four golden aspects of Ironman - other than Pacing, Heart Rate and Cadence, getting your Nutrition right will help to ensure a good race. It is often the hardest factor to get right as we lack a little screen that can bleep at us when we are not doing as we had planned - often stomachache is the first sign that things aren't too flash! Ensuring a good balance between the carbs and protein, along with sufficient electrolyte intake, is the constant nutrition juggle that will have a major impact on both your ability to train and more importantly your ability to recover and train again and again. Many an Ironman competitor has ignored the impact of nutrition on performance. With the availability of so many fast highly absorbed race fuels on the market, be aware of what your body can handle. "Practice, practice, practice" is the nutrition catch phrase.

Sabotage No 13: Race Day Aid Stations

Let's start on the cycle leg of the Ironman. There are two great ways to sabotage your ride, you can either stop and try everything at each aid station or ride past them all and just rely on your own drink bottles and food stuffed on your bike like a pack horse - the heavier the better. Don't worry about the special needs bags. Just do the ride on your four or five bottles.

On the run: Again treat each aid station a picnic hamper and eat and drink everything…. yum after all you might as well get your monies worth - but pass on the Vaseline! The other option is to take 2-3 gels at each aids station and forget about the water with them, gut rot is an outstanding experience to make your day a boom!

Consider: Learn what fuel is going to be available on the race day aid stations and plan your use of this accordingly. Practice riding through aid stations, grabbing food and bottles whilst keeping your head up and holding a straight line. Stick to your race nutrition plan regardless if they are handing out chocolate éclairs on the ride… not a bad idea though!

Sabotage No 14: Race Everyone

If anyone goes past you, regardless if it is in the swim, bike or the run, chase them. Enjoy the scenery, talk to all the competitors, stop and chat to the aid station people or better still try and draft everyone OR block them from passing.

Consider: Ironman is about you getting through 3.8km of swimming, riding 180km and running a marathon. It is about you and no one else. The ability to hold that mental focus for the entire day is a huge skill and often one of the most neglected. Focus on the smartest way to swim the next 10 strokes, the most efficient piece of road to ride on for the next 200 meters and the best posture for the next 20 steps on the run. You won't have time to focus on anyone else and if you find your mind wandering - bring it back and zone it on YOU. It's your butt out there, so let other competitors do what they like, your race isn't over until you cross that finish line and the sooner you can get there the better.

Seriously, if you are going to enter one of the most amazing sporting events, you owe it to yourself to be as best prepared as possible. It's Ironman and as such rewards athletes who are prepared, organized and can take control of the event. Conversely it spits people out, regardless of the state of the art gear, latest racing hair cuts and giant egos - yes, the Ironman is one honest race, so step up to the start line ready to take it on and reward yourself with a successful race and a life time reward for an outstanding achievement

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