I have a lot of friends that are competing in the Florida Ironman this weekend. This is the granddaddy of endurance competitions right in the heart of the panhandle Florida at Panama City Beach.
I want to wish you all the best of luck and I know you will all be an Ironman at the end. Of course, a couple of them already are, but that doesn’t change the challenge any.
As I did this last year I want to give you the lessons I learned while taking on this challenge. Take them or leave them, but hopefully, you will take something out of it and if not another reader might find a helpful hint to take on their journey to the Ironman Triathlon in their future.
|Left to right: Eve, Kat, Marai, Summer, Mary-Ellen & Iron Rick, Anne, Carola (Not pictured: Rick Jansik and David Nardoski)|
- Double check your gear on Thursday when you arrive. Most likely you will know someone coming up on Friday, so they can bring an item you may have left behind.
- Go to Athlete Check-In early Thursday or when you arrive on Wednesday. Get it over with so you have all of your gear bags and as you unpack you can start to pack them.
- Buy all of the SWAG and stuff you want early. They run out fast and if you follow #2 then you will not have to wait in line. For some reason, Ironman does not hire the fastest cashiers in the world and the line seems to take forever.
- Swim a portion of the course early on Thursday morning as close to race time as possible. Notice the current, the temperature, how long it took you to warm up, and any wildlife in the water. Double check to make sure your wetsuit is fitting correctly and any adjustments you needed to make to feel comfortable.
- Write these ideas and any other adjustments down. Then the excitement of the race does not bode too well for memory cells. It is best to be able to look over a checklist on Saturday Morning.
- If you do not have the experience do not feel invincible enough to rent race wheels or if you do, rent them at home and bring your training wheels with you. The weather may say 5-7 mph wind gusts on Friday, but that can change to 20 mph in a heartbeat and a lot of miles are spent in the crosswind.
- Ride on Thursday as well. Ride a few minutes in each of the major gears and in the low chainring to spin your legs and get some blood moving. This will also check your bike for any adjustments you may need. There is always a bike maintenance tent at the expo. Ride after you swim in case you need to get some maintenance done.
- Keep eating and keep hydrating especially on Thursday. Thursday is actually more important than Friday as far as nutrition and rest are concerned.
- Do not run on Thursday. Save the pounding for Saturday.
- Plan for a long, long sleep on Thursday. The excitement is building but not enough to hinder your sleep on Thursday vs Friday. Friday will be a completely anxious day and that night will be hard to sleep. Get it on Thursday. No alarms, no loud roommates, just sleep as long as you can. Once your up, you’re awake and it will be hard to get back to sleep.
- Walk through your transitions and even legs and make a checklist for your gear bags. This works. (ex. I get out of the water, strip my wetsuit, go to the tent and I put on my shoes, helmet, glasses..etc…then write down “shoes, helmet, glasses, and anything else”) Make sure you walk through your nutrition plan as well, to make sure you have enough nutrition on the bike. If you are putting the powder in bottles, do that at this time as well. It is your choice if you want to add the water today or tomorrow, but put the powder in the bottles. (Personally I put my bottles completely together and put them in the freezer. By the time you get on the bike they will be almost thawed and you will have ice cold hydration)
- Put your gear bags together on Thursday night, when you are calmer. You are more likely not to forget anything. You will still have a few things to put in them but the bulk will be there.
- Plan for a special needs bag for the run, but ride with what you will need for the full 112 miles. The stopping for the special needs bag is not worth the time. Have what you need, and if you do come into a situation there are aid stations every 10 miles, they will help.
- Do put a special needs bag aside for the run. This is just for some warmer clothes just in case the temp drops. You probably will not need it, but at least it will be there. Do not trust the forecast in Panama City.
- Do a 15/15/15 workout on Friday. 15 min swim, bike and then run to clear all the excess and get your legs feeling like they need to for the next morning. It sounds weird for the day before such a hard day, but trust me this will make you feel much more confident.
- After you return and shower after your little workout check your gear bags one last time. Empty each of them out and run through your checklist one last time. You can turn these in, pretty early on Friday, and you will want to so you can just relax the rest of the day.
- Relax as much as possible on Friday. Put your feet up, watch TV, play some cards, but relax.
- Do not forget to eat and drink. Follow your nutrition plan which should include your meals on Friday.
- Lay down and try to sleep no later than 8:30. 3:30 am comes awfully quick.
- Get up at 3:30a and take a shower. This will awaken you and start your day.
- Have a nice breakfast by 4:30. This will make sure you have all the nutrients in your body by the 7 am start time.
- If you train with a gel, have one in each sleeve of your wetsuit. It is always a little chilly on Saturday morning, so even if it is uncomfortable, your wetsuit provides warmth. If you have a sleeveless put the gels in your pant legs. I also put a couple of Imodium as well, but that works for me. I suggest it if you know it does not cause side effects for you.
- Find your friends and have them near you at the start. This helps. It provides some comfort because the rest of the day…you will be most likely alone.
- Have one of those gels 10 minutes before the start of the race and the second one while you are running back into the water on your second loop.
- Put a smile on your face. If you are terrified then fake it. Most of the time faking it will make it true.
- Trust your training it got you here now it is time to have confidence in it.
- Do not eat or drink anything but water for the first 15-20 minutes of your bike. Your body is making a switch. Allow it to settle before you put anything in your stomach.
- Ride your own race. Do not worry if others are passing you. You have a plan stick to it. Enjoy the scenery and get lost in it.
- If you have a watch with a timer use it. I personally had my alarm go off every 15 minutes so I knew to make sure I was drinking and eating. I knew that I had to take in a quarter of bottle every 15 minutes and a gu every 45. In the Ironman if you get behind on your nutrition it is a hard fight back.
- Salt – Make sure you have enough salt. I took 250 mg every hour and I had no cramping at all.
- Do not deviate from your plan. You spent a lot of time putting this plan together do not deviate even if you feel great. You never know what the course will bring.
- HAVE FUN! This may feel like the longest day of your life while you are competing, but after you cross the finish line it will feel like it went by in a blink of an eye. Enjoy it! You spent a lot of time training for this, have some fun.
- Last but not least. Watch when you are coming into the finish shoot. If there are people around you, either slow a little or speed up and make sure you are alone as possible coming across the finish line. This is going to be your moment. It should be one of the few times in your life you should be selfish. Savor it. You swam, cycled and ran the whole thing alone, cross the finish line alone. Trust me here, you will thank me for it when you see the video later.
I am so proud of all of you. I am so lucky to be able to call you my friends and I know you will all be amazing. I will be there volunteering and I really hope I get to see everyone.
Kick some booty. Ironmen and women.
The Revolution 3 Florida 70.3 is 5 days away and I feel like I am still working out pretty hard for this “so called” taper week. The workouts are shorter in duration but a little more intense. Yesterday’s workout ended up being a 4 mile tempo run on Bayshore.
I started, as always with a warm-up of Dave Scott drills, ballistic stretches, high knees, hamstring leg-ups, booty kickers and bounders. My main set consisted of a 1 mile run at an 8:15 minute mile, Four 3 minute sprints with 45 seconds rest in between, and another 1 mile run at 7:45. I cooled down with my usual routine of 50 walking lunges, 50 monkey lunges, 50 squats, 50 crab walks and static stretches. Does that sounds like taper week to you? At the time I didn’t, but afterward I understood. I was fatigued to a point where I was recovering fast, but I felt like I could do more. I am not sure if it will actually do anything for me as far as strength or speed, but it did boost my confidence, which was just fine with me.
|Bayshore Tuesday Morning|
This morning (Wednesday), I looked at my plan and an expletive was about to come through my mouth for two reasons; a) I didn’t sleep well the night before, and b) I really thought this was taper week. As I perused the scheduled butt kicking I was about to give myself, I realized I might have been wrong. Here was my bike trainer workout this morning:
Warm-Up – 50 single leg drills on each leg, 100 single leg drills on each leg, 10 minute spin in the small chain ring
Main Set – (and get this) Pyramid Intervals: 1 min sprint, 1 min spin, 2 min sprint, 1 min spin all the way to 6 min sprint, 1 min spin and back down to 1.
Cool Down – 15 min spin and 1 mile transition run
I didn’t expect a workout of this intensity this morning, but at the conclusion, dripping with sweat, I realized how ready I was for this weekend. I might not do as well as I did in Augusta, but I am sure going to give it one hell of a try.
Speaking of workouts, the off-season is coming up and my goals are to develop some leg strength that will allow me to average 24 mph on the bike comfortably, arm, core and back strength to allow me to propel in the water, run faster, and stay in the aerobars longer on the bike. I also would like to increase my flexibility to keep relieving pressure on the injury in my lower back.
Here is one of the first workouts I ever did to comeback from my back injury which helped me attain the base cardio, core and strength I have today and which has allowed me to enjoy the success I have been having. (Well, at least I think it’s success.)
Warm-up: (1 set x 10 reps)
- Walking Knee Hug
- Lateral Jumps
- Fwd Lunge w/ Overhead Reach
- Jumping Jacks
- Reverse Lunge w/ Twist
Core (3 sets x 10 reps)
- YTLI Raises
- Swiss Ball Plank
- Single Leg Glute Bridge
Strength – Supersets (3 supersets x 10 reps)
- Prisoner Squat/T- Push up
- Dumbell(DMB) Reverse Lunge/Inverted Row
- DMB Single Leg Romanian DeadLift/DMB Push Press
- DMB Lateral Lunge/Pull up
Cardio Ciruit (20 reps of each exercise x 3 rounds)
- Kettlebell Swing
- Squat Jump
- Shuttle Run
It’s a pretty good workout and can be done in about 45 minutes with minimum equipment obviously. As with any workout whatever you put in, you will get out and with this workout it is no different. I thought I would share it as a portion of Workout Wednesday. I will continue to bring you different workouts each week whether I get them from my past experience or from research I find. If you have any workouts you are passionate about or WODs (workout of the day) you enjoy. Feel free to submit them via the contact form and I will post them and credit you with a guest posting.