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| Ironman Tips All-Inclusive |
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Each part is broken down into swim, bike, and run discipline.
Part 1: Training Tips
Swimming: Try to do a couple 1hr 15min open water swim workouts so you get used to the straight swimming with no turns. Wear your wetsuit in training if you will be competing in a wetsuit swim and find the perfect and most comfortable goggles possible.
Cycling: If course is hilly, really work on biking the rollers. Think about a strong climb up and over the top followed by a smooth recovery on the downhill. Practice climbing in and out of aerobars, sitting and standing, to determine which works best for what types of hills (i.e which is fastest and feels the best). If bike is flat you will also want to practice riding out of your saddle on the flats for a few minutes at a time and on the up-hills so you have an efficient way of relieving a tiring back or stale legs. Do long bouts in your aero bars in order to condition you back, stomach, hamstrings for the constant stretch.
Running: If run is hilly you must train on the hills. Be careful on the downhill running because it causes the more stress the body. You do need to train your body to run down hill or you will not feel good after about 8 miles of a hilly Marathon. I would do this by finding a hilly run and take one of the down hills stronger than normal. Experiment with a bit of a gallop on the down hills (you basically alternate a small step with a big step every cadence). After a couple of weeks you should be able to run a half dozen good hills and still have legs for the long run. You may also want to experiment with what types of stretches that will allow you to run more relaxed and faster after you have put lots of mile on your legs. If the run is flat then you obviously you will gain benefits from running more flat terrain in your training. You should also determine if you are going to walk or run through the aid stations and train yourself to get used to the rhythm of efficient stopping and starting if necessary.
Part 2: Nutrition Tips:
Swim: Stop eating solid foods about 30 minutes before you get in the water. By now you have been swimming long enough to know what you can and can’t eat before you swim. Consuming 400-600 calories in food and sports beverage beginning 3 hours before the race is a good ballpark figure.
Bike: Start drinking fluid replacement and eating 100 calories about 30 minute into the bike. Try to get in about 1.5 up to 2.5 bottles of fluid replacement drink per hour on the bike depending on how much you are sweating. At 120-140lbs you should get between 200 and 300 calories per hour through fluid replacement fluid and 100 up to 250 calories per hour of Clif shots (energy gels) or solid foods (Clif bars, crackers, energy bars, doughnuts). For every 10 lbs higher than this range I would consume an extra 50 cal. I suggest consuming a little bit of protein while you are on the bike because the enzymes in protein will help you digest carbohydrates better (i.e. peanut butter, a soy product energy bar, I like Ritz with peanut butter on them). In order to prevent hypoatremia, a low sodium condition that can hinder fluid absorption and contribute to muscle cramps or unwanted muscle contractions, you may need a little extra sodium late in the bike and during the run. You will be getting some sodium from your Clif shots and replacement drink, crackers, etc. However you may need to supplement with salt tablets. (I use Therma-Tabs, which can be found in a drug store). Practice with these because they may upset your stomach at first.
Run: on the run you will really need to figure out what will go down the best. Sometimes you can get really tired of energy gels and fluid replacement drink and your stomach may refuse them. If the fluid replacement drink and gels are still working, then keep up with it. If not start up with water and eat whatever works, crackers, cookies, chicken broth, coke, bananas, chips etc., just as long as you are getting about 30-40 calories per mile. Salt tablets may be used at this point to combat cramps if you are experiencing them. The best way to keep your legs from feeling really bad is to make sure you are getting the right amount of carbohydrates and electrolyte fluid to them. If you start feeling really sick on the bike or run because your nutrition isn't working for you or your stomach feels super bloated and you want to throw-up, then go ahead and throw-up. However, after this you must take your time to slowly get the nutrition back in you. You can't say to yourself, "I can't hold anything down so I better not eat or drink anything but water." You must take the time to figure out what will work and then forge on.
Part 3: Race Strategy Tips
Swim: Start out a little stronger than the pace you plan to hold for the whole swim. This will allow you to hop in a faster swimmers draft that will pull you through the swim faster and with less effort. A 2000-person mass start is pretty crowded. In order to protect yourself from getting kicked in the face, try swimming a catch-up stroke with your arms entering the water close to your head. This will create a shield for your head.
Bike: Build the pace or effort for the first 10 miles or so. You should be at Ironman pace during the first lap of the bike with the intent of holding back a little bit on the climbs. It is really easy to go 90-100% effort on climbs. However, you only have six to ten 90-100% efforts in a 112-mile ride and you don’t want to waist them in first 40 miles. Save them for the last 40 miles and you will make up much more time. Make sure you get out of your saddle a bit in order to keep fresh legs and a fresh back. Change your cadence rhythm throughout the bike. If you are having trouble finding a good cruising speed on the bike then change your gear and leg speed. Standing up more during the last part of the bike and holding a higher cadence will allow for a smoother run start.
Run: Start out at goal Ironman pace. If you start slow and try to build you will probably never get to your goal race pace. Instead if you start at pace and need to walk during aid stations you still have the muscle memory of your Ironman pace in your legs and will be able to find it. You don’t want to start slow and go slower. Take the down hills fairly easy during the first 6-8 miles. After that, just relax and take the free speed. If need be, give yourself walking allowances. For instance, if you are feeling really bad around mile 14 and your legs do not have enough strength to run a whole mile straight, then give yourself 1 or 2 walking rests of 20 seconds between each aid station. Find a plan that will work for you and make the most efficient finish possible.
Part 4: Mental notes
Swim: Always stay focused on what you are doing at that moment and make the most of it. During the swim, take some time to think about taking smooth long strokes while gliding on your side with a super relaxed recovery. Prepare for the rest of your race by looking around and see if there are is anyone to slide behind and draft.
Bike: Again concentrate on everything that will make you better at that moment. On the bike are you pedaling in circles or are you just pushing down? Are you maintaining an aero position while staying relaxed? Think about how you want to feel at the end of the bike in order to determine what effort you should be exerting during the moment.
Run: This is where every step counts. Don’t worry about mile 6, the halfway point or mile 20. Concentrate on relaxed breathing, loose shoulders, fast constant turnover, and thinking positively about what you have done and are doing. The miles will come along with your success. This will be a great race and a great personal accomplishment for all participants and finishers. Good luck to everyone, and have fun.
Date modified: 7/22/2004 |
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