The Ironman

Preparation : 

I could go on forever about training for an IM but will keep it to a few key points that reinforce what we are looking for.

Load is all about consistency. Its not huge miles but they need to be relevant to your goals. Endurance is gained just as much from repeated days and weeks as it is from long sessions.

We don’t do a standard incremental build. It’s up and down. Never getting used to a certain thing. Ironman is all about resilience and adaptability on course. 

Ironman is about preparing you for anything. Once we have you physically fit it’s exactly the same as any sport. Go in with your game plan and execute the best you can. Things can and will be different to what you expected and you will just go with the flow and let things pass 

Weekend endurance sessions will be mixed around. We will have shorter runs off longer bikes, longer runs off shorter bikes, and long runs and rides. Everything is preparing you for the day and being adaptable.

I do not want you getting fixated by goal pace. We will set a few figures pre-race for you to keep a check on and on the day you will do the best to hold those numbers, but on the day its about riding within your limits and on the run it’s about running in your rhythm and being comfortable. The goal is to run that 42.2k with great form and holding a nice even comfortable pace. 

The Big Day will come and the days before are full of nerves and expectations. There are plenty of logistics to get done so stick to  the Pre-race processes below. 

Racing an Ironman is about being calm, resilient and sticking to the processes all day. Eating, drinking, staying aero, holding the right distances on the bike, keeping your mind on the task and not the outcome. You will be amazed at just what the outcome can be if you stick to process. 

Expect the nerves and expect a big day. Enjoy it and stay happy. 

The final few weeks are about settling in on the race plan. Make sure you push this point with me and force as many chats as needed to get it sorted. Having a sound game plan is key to a great race. 

Nutrition : 

Racing Ironman is all about nutrition. Races can be made or wrecked based on how well you execute the nutrition plan. 

Before the race, settle on a nutrition and hydration plan with me as part of your race plan. 

Your plan should be super simple. Ridiculously simple. That way its easy to execute on the day under pressure. 

The base “per hour” guidelines that we work outwards from are: 

• 0.7 - 1.0 grams of carbs per kilo of body weight 

• 1 bidon of hydration (600-700ml)

• Approx. 500-700mg of electrolytes 

We then fine tune that according to your individual needs. 

Mindset : 

Ironman is all about emotional control. Maintain an even disposition all day. Don’t go silly high or silly low. Its a long day so you have to be in control. 

If something goes wrong, respond don’t react. There is an answer to your problem. A calm mind will help you find that answer quickly. 

Know your race plan and then go execute to the best of your ability. Stay completely process focussed. The outcomes will be what they are on the day. 

Pre-race :

Be calm when you arrive in town. There’s a lot of stuff to do so make a list and be organised. 

Don’t obsessively check things. Do your check, get someone to double check and move on. 

I like the final few days to be about relaxing and getting out on your short run, ride or swim when you feel like it. Don’t stress - just get it done when you want. 

Eat and drink sensibly. Keep fibre low and carbohydrates simple. No spicy foods and be very careful of take-away options and their hidden surprises.

Home cooked pre-race and let loose after the race is the way to go.

Swim : 

Get in a good starting position and leave as early as possible. This gets you out with good riders and reduces your exposure to the winds when they pick up later in the day 

Drafting in the swim is encouraged. Be careful that you don’t get caught on the wrong feet but. 

Maintain a normal rating.

Keep a reasonable kick going. Don’t just let the legs float. 

Bike : 

Limit accelerating as much as possible. Hold even power application always. Your goal is under 1.05 VI (Variability index in Training Peaks)

Eat and drink regularly and on your schedule. 

Keep aerodynamic as much as possible when eating, drinking and cruising. 

Always remain legal distance away from the bike in front of you but don’t sit at the front of a bunch. Being at the back of a legal group saves big amounts of energy. 

Don’t have a superstar first half and poor second half.

Pacing is important in an Ironman bike but don’t get carried away with stressing about it. Our goal intensities are around 65 to 75% of FTP for Age Group and up towards 82% for Pro athletes. You will discuss with me where you should sit in these zones.

Run : 

Expect the pace to drop off as you go on but obviously we want to restrict that as much as possible. 

Get into your rhythm as soon as possible. A rhythm physically, but also mentally. Get comfortable being in discomfort. 

Drinking from the aid stations will give you enough hydration if you drink at least 150ml from the cup each station 

The main challenge that you will face is the urge to walk. Resist this obviously as much as possible. If you cant resist the urge to walk, make sure its a fast walk and limit it to set times of 30 to 60 seconds. 

Don’t pour water over over your head to cool off. The water runs down your body and legs into your shoes….. and wet shoes = blisters. 

Use the energy on course to move you forward. You will find supporters give you more energy if you give a little smile and some eye contact. If you give them nothing, they know this and don’t cheer as much / if at all. 

Post Race : 

The days following Ironman you should feel reasonably good if prepared well enough. You will be a bit tired but basically you should be motivated to get out there again.

You are at all time fitness levels when you prepare for and race an Ironman. I like to use that fitness and keep going with it. 

I don’t want you to fall off a cliff with training. Get back to training and amongst your training mates to enjoy the moment. 

Sometimes athletes fall in a small hole mentally after a few weeks. Allow that to happen. It’s extremely important to discuss future races and goals with me so we have the next target to work on. 

Do a post race report and send it to me as soon as possible after the race so you remember key points. Improvement is always based on reflection and setting a path to work on things for next time.