The previous post was a review of the FD3 Triathlon Series as if it was a product. Below you will find a more detailed account of my personal experiences during the race. Let me know in the...
FD3 Triathlon: Goof Recap
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Don’t Swim in Open Water
Unfortunately, the triathlon season started on a tragic note this past weekend at the Escape from Alcatraz Triathlon. Not long after diving into the frigid 50-degree waters of the San Francisco Bay, 46-year-old Ross Ehlinger, from Austin, Texas, suffered a fatal heart attack despite the heroic attempts made by the San Francisco EMS.
Unfortunately, Ehilnger was not the first to die of heart problems in the open water swim portion of the 
triathlon. Deaths have been on the increase in triathlons and the vast majority of them occurring during the open water swim leg. This post is not intended to scare into never swimming in open water or ever competing in triathlons, but provide information about the precautions to prevent these types of accidents from occurring.
triathlon. Deaths have been on the increase in triathlons and the vast majority of them occurring during the open water swim leg. This post is not intended to scare into never swimming in open water or ever competing in triathlons, but provide information about the precautions to prevent these types of accidents from occurring.1. Check yourself: If there is knowledge of health and/or heart problems or genetic predisposition to cardiac irregularities, get cleared by a physician before starting a training program and then again before racing. An EKG(Electrocardiogram) will depict any irregularities that may be cause for concern.
2. Warm up: Enter the water before the start to acclimate to the water temperature. If it is not an option, do jumping jacks, push-ups or jump squats to get the blood pumping.
3. Prior Wetsuit Swimming: If this is the initial open swim in a wetsuit, make sure to get some 
experience swimming in it to understand its somewhat constricting feel. Even a few laps in the pool helps.
experience swimming in it to understand its somewhat constricting feel. Even a few laps in the pool helps.4. Practice in open water: Open water swimming is very different from swimming in a pool and can be quite frightening It is therefore important to get some experience in open water; it might help unburden the uneasiness and nerves. Make sure to swim with others and there is a lifeguard nearby.
5. Work on the mental game prior to the next open water triathlon. There are a lot of things people tend to stress about, but with a little mental preparation, most situations that appear will not come as a surprise and can be dealt with.
These are a few small details I have gathered from Kevin Koskella, Tri Swim Coach, which are mostly common sense, at least to most triathletes, but if it can help one athlete be more prepared, I will quote Kevin and every other swim coach until my fingers fall off. (Then I’ll use my toes, and then my tongue.)
There have been deaths surrounding not just triathlon, but marathons and other endurance races as well. In my opinion it comes to preparedness. Evaluating skill, fitness and injury should take president over our ‘Go Hard or Go Home’ attitude.
Of course after the evaluation is complete and the fear of finishing has been quelled, ‘GHGH’ is a great mind frame.
“Just don’t DO IT…Do It RIGHT!”
Carpe Viam!
Gasparilla Goof: A Recap
Since I have been an endurance athlete in the Tampa Bay Area for a few years, I have always felt a pull toward the Gasparilla Distance Classic. This last weekend was no different. I had the intention of possibly hanging out on the sidelines this year, but the attraction of the race and the fact that all of my racing “peeps” would be there, lured me to enter the Becks Light Challenge which consisted of the 15K, the 5k and the ever loved Half Marathon. There is another level to the challenges named the Michelob Ultra Challenge which includes all of the races in Becks Light Challenge plus the 8k, but I know myself well enough that after a half marathon the last thing I was going to want to do was run another 5 miles so I decided against it this year. Maybe next year.
The Expo
Anchor Hottie Falon Silcox at the expo
The expo was pretty much the same as it always is. I enjoy being around it, and seeing my fellow running buddies, getting some samples, seeing the new shoes that are out and tasting the new products. Unfortunately, I was a little late this year, so I didn’t have the allotted time I would usually, but I did spend some time with Pearl Izumi rep, Kyle, and tried on their new product, The E:Motion Tri. Kyle mentioned it had only been available for five days at that point and after a little schmoozing I think I may have finagled a pair, of which I will review at a different time.
The race included over 27,000 entries this year, and with muli-race entries the estimates stated there were about 23,000 unique entries, which I consider to be an amazing turnout. I was pretty excited to be participating the next day, however I let the energy of the social part of running get the better of me and I did not eat very well that day or that night. I ended up paying for it the next day.
The 15K
I woke up at 4:30a and took care of morning routines and ate a banana with almond butter which is usually all I need for a workout that is only 9.3 miles. Jumped in the car and headed off to the race. I found a nice spot, behind Publix and since they were sponsoring the event I didn’t think they would mind. It was a nice little hike to the start line from there, so it was perfect to warm-up and get the blood moving. I had plenty of time, so I hung with Dawn Peters, and saw a few others in the corrals while I was continuing to warm up a more thoroughly. Peculiar thing I didn’t mention earlier. In Tampa, there was a power outage in the water treatment plant because a squirrel chewed through the lines. This caused a water distress warning for all of the areas that received their water from the City of Tampa for 72 hours. We were told to drink bottled water or boil our water before drinking it. The announcer was assuring us, the water served was bottled from Zepherhills and the mixed Gatorade also used the bottled water. I caught myself wondering how much of the water, I used to brush my teeth with, made it into my system.
There was a great rendition of our national anthem sung acapella followed by the blast of the start horn.
I started feeling really good and I was charging hard at about 7:31 pace as I hit miles 1, 2 and 3. My legs were fine, my breath was under control and I just kept saying to myself; “Self, you know you have another 5k you have to do today followed by a half-marathon tomorrow don’t you?”, but the energy of the race ran away with me (pardon the pun).
At mile 4 I started to slow down and at mile 5 my whole race fell apart. Here I was, on my own training ground, turning the corner and heading for home, and I felt dizzy, my legs were not feeling great, and I was slowing to a crawl. I walked for a bit, trying to clear the toxins the lactic acid was ridding my muscles of, and motivate myself to finish this thing. I couldn’t believe I was falling apart this early. Just two weeks prior I slowed but at the 9 mile mark, so I thought I would at least be able to get through this race and shuffle through the 5k, but here I was at mile 5 and completely crashing. I kept saying to myself “The mind will quit 10 times before the body does. This is not your body, you goof, this is your mind.” I started again, with the expectation to keep running no matter how slow and just finish. Athletes, that I run with at track that are in groups below me started to pass. My friend Rich, whom has been just lifting and bulking up past me with a motivational pat on the shoulder. I couldn’t believe this was happening. I checked my posture, looked at my placement, leaned into a comfortable position and picked up my cadence, allowing for maximum efficiency and pushed on with everything I had left. At the 9 mile mark, as is tradition, I put everything I had in the last third-of-a-mile and sprinted across the line. I literally felt like I had nothing left.
I took pictures with the pretty pirates and was lucky enough to see a few of my clients whom were running the 5k about an hour later. I was so drained I was seriously contemplating just cutting out of the 5k altogether, but that little jingle went off in my head. It actually used to be an old Hefty Bag commercial that started with a little squeaky infantile voice; “Wimpy, Wimpy Wimpy.” Of course the actual commercial continues with a loud, strong, low and bold voice; “Hefty Hefty Hefty!”, but that part was missing in my head. I decided that 3 miles was not a big deal as long as I can get some fuel up a little, so I journeyed on to find some food.
This was the only disappointing portion of the Gasparilla Distance Weekend. Every other year I have participated in this race the vendors are lined up in the tunnel with fruit, beverages, smoothies, rice and beans, sandwiches bagels the works, but this year it was cut to bananas, fruit cups, granola bars and sample smoothies. I was a little disappointed, but I ate a couple of bananas, gulped a couple of smoothies, headed back to the start line.
The 5k
Two races DONE!
As my readers know, I am not the fastest runner by any means, but usually fast enough to be in the front corral. This year because I really wasn’t feeling it, I put myself in the middle of the front corral. What I didn’t realize, was because there were only two corrals, the 9am and the 9:45a, there were a lot more people. After another rendition of our national anthem, which was just as good as earlier, the horn blew and we were off. Again. Or, so it seemed because even though I crossed over the start mat I was still walking. 19,000 runners in-between the two corrals, and here I was in the middle of the first one. After 400 meters I heard the announcer mention that five minutes had gone by since the start. I heard my own voice cry out, “What? Five minutes? Already?” Embarrassingly enough, I was talking to myself. I started weaving through the crowd the best I could and finally around the half way point it opened up enough to get some speed going. I was still spent, but the food I consumed filled my glycogen levels enough to finish the race. My time was a dismal 26 minutes and change, but I was happy I did it.
After the race- Saturday
Original Bootcamp Buds – Rich and Kevin
Alesandra and former neighbor Barbara
After completing the ritualistic medal photos, walking, stretching, and chatting I caught up with Rich O’Dea and we headed to Four Green Fields for a couple of beers. Everyone I knew was there, so the place was hoppin’. The Tues-Thursday Starbucks run peeps were there, Progressive Run, Four Green Fields, A-Train, Shark runners, and of course Mrs. Jessica Glover behind the bar on deck. She was incredibly busy but smiling and gabbing away. I chatted for a while, met some new runners, saw some old friends like Malynn Nguyen who I haven’t seen since the 2011 Ironman, and just basically hung out and had a great time. It was a nice ending to a couple of difficult races for me.
I realized that I in no way was I talking myself out of running the Half Marathon the next day, so I devised a strategy on the way home. I needed a way to fuel and feel as fresh as possible, so I stopped on the way home and grabbed a couple of bags of ice. What for? An ice bath. I never actually indulged in an ice bath, but I have read over and over the advantages to them, one of them being rapid recovery and that, is what I needed in order to get through the next day. When I arrived home I grabbed a Coke, which would help top off my glycogen levels, ate some chicken breast and broccoli, and headed for my ice bath. Since I never actually took one of these before I knew that it would be torture if I just filled the tub with ice and water and jumped in, so I ran some barely luke warm water and got in. Slowly, I moved the water to cold and it rose above my legs and found myself getting used to the temperature. I then slowly started adding ice, and the temperature started to drop a little more rapidly, but not so much where it became too uncomfortable. I dropped the last bag of ice in and waited my 20 minutes. I have to say, it wasn’t that bad, since I allowed my body to acclimate. I am not saying it was comfortable, the ice remained frozen after all, and it was touching my skin, but I could handle it. After 20 minutes I jumped out and into a hot shower which was absolute heaven. I assessed how I felt and noticed that my legs felt somewhat rejuvenated but the test would be the next day, both waking up and running the half marathon.
The Half Marathon
I woke up the next morning and was feeling pretty good. My legs were a little tight, but not bad. I cleaned up a bit, donned my new IronGoof racing singlet and headed out to Jet City to meet up with Jessica, Cheryl, Carol and Tara Lee. That was a nice way to start the morning. Jessica, made us triple espressos and we headed to the start line, for the last time. We made a quick stop at the Team RWB tent to pick up some more runners and take some pictures.
Team RWB prior to the Half
Team RWB is one of my favorite Veteran charities. Being a Veteran myself and an ambassador, I am connected with their cause to help veterans with “invisible” injuries incorporate themselves back into civilian life through athletic endeavors. Invisible injuries would be, Post Traumatic Stress Disorder(PTSD), biological-chemical treated injuries, Combat Stress, and other psychological and physiological issues and disorders. As I was there, I understand more than the average person how critical this cause is, because for every injury and casualty of war there are over 25 invisible injuries affecting Soldiers, Sailors, Airmen, Marines, Coast Guard, and DOD contractors.
Jessica Glover and I slow during the first mile
We lined up with the rest of the pack for the Half Marathon, listened to a repeated acapella version of the Star Spangled Banner, and after the horn went off for the last time for me, we started shuffling to the start line. As with the 5k, there were a huge amount of runners for this race, so it took a while to find a way to break free. The first mile was around eleven minutes, because we had to stop twice due to the foot traffic moving towards Davis Island. The second mile was not much better at around 10 minutes, but the third is where it started to spread out a little at the end which ended up pacing around a 9:30 minute per mile. I was already way way behind schedule to even come close to the time I completed a couple of weeks earlier at the Rock n’ Roll half marathon. Once I was able to move, I did so, and sped through miles 4 – 8 between 7:30 and 8 minute miles. I felt absurdly confident and noticed the difference in my energy level since I made sure to fuel the night before, more adequately. Unfortunately, the tole I took on my body the prior day, decided to rare it’s ugly head as I passed the mile 9 marker.
All of the sudden my legs felt heavy, my breathing became more labored and even though I was adamant about my nutrition during the course, I slowed to a pace just above a 10 minute mile. I couldn’t believe it as my watch started alerting me after each of the last few miles. When i finally reached the finish line with nothing left, I was just hopeful that I was under two hours or my ego was going to take a huge blow. As I stumbled through the medal line, grabbed some water and Gatorade, I checked my Garmin’s history for my unofficial time. 1:59:17. My slowest non-triathlon half marathon in two years.
Bloggers Beth, Denise and Chrissy with Nick Z & I
The after race activities included pictures in the VIP tent with members of the Brandon Running Association to include lovelies; Beth “B.o.B.” Shaw, Fallon “News Channel 8 Morning Anchor Hottie” Siilcox and Patricia ” Bring my own changing tent” Rossi, good friends; Ben “The Lazy Runner” Mena, Nick “Best Damn Race” Zivolich, Tim “You will never look this good” Schubert, and Chris “You can’t touch this” Wiegner. Of course there were others I cannot remember due to the fact the blood was not pooling in my brain at the time. After I chatted, drank and posed, I left for Jet City where I continued my socializing over fresh Mimosa’s made with love by Jessica.
As I drove home I reviewed the race and what the heck happened to make it so rough. I do not like excuses, so the fact that I am a little older, it was humid or the course was boring are not ideas I choose to partake in, but problems I personally created I can learn from.
- I did not fuel properly Friday night. I know better.
- I had not been putting any real distance in my recent workouts. I had been doing less distance and more interval training.
- I know I have been losing a lot of weight without trying and not feeling as energetic as usual lately and refused to address it.
My intentions to address these mistakes are:
- Revert back to being more responsible the night before race day.
- Obviously, put my longer distance runs back in while keeping a couple of interval workouts. – Lesson Learned: There is no substitute for distance.
- I am incorporating a couple of whole, wheat free, grains back into my diet. Specifically, Gluten Free Organic Oatmeal and Quinoa, to see if I can get my energy and weight back up.
How were your races and/or workouts this weekend?
Carpe Viam!
Tribute Tuesday #5 – Benjamin Mena
There are people out there that take everything in stride and just let the world unfold around them, and there are people who have decided there is so much negativity in the world it is much easier to be oblivious to everything. Either way, in my opinion, if it makes you happy, then do it. There are a few people out there, that have a passion for making the world a better place. There are those who find one cause and passionately support it, which is phenomenal, but a rare few people out there are able to spread their power of influence, courage, and passion to every cause, organization and individual in need they can. My friend Ben is one of those people.
Before I tell you about his cool “Run for Cause” fun runs, or the races he has organized and the races coming up, let me tell you about Ben Mena the runner. Ben and I met through friends from my tri-club the A-Train and some friends from the Run Progressive track workouts. I knew of him and knew he was fast, but that didn’t justify what I saw when I first ran with him. I am amazed at people who can run a marathon with 7:30 average per mile pace. This guy hammers through half-marathons in under 6-minute miles and then will turn around and bike for 20 without skipping a beat.
My favorite memory of watching Ben was actually a cycling workout. Ben was coerced into joining us and Pete (Tribute #2) let him borrow his road bike. This bike had pedal cages on it because Ben didn’t have cycling shoes or cleats and this was going to be his first ride. Well, Ben goes out in front with the “A” group and is really strong. We all thought, “OK, we will just hang back here and watch him die out and pick him up at the turnaround.” He reached the turnaround and just kept going and beat us all. First time out! A few weeks later he decides to do a duathlon in Orlando for the first time and he finishes first, overall. Ben’s VO2 max is off the charts. Maybe that is why he continues to help those in need, with a VO2 max that high, his heart is huge.
Ben organizes a monthly fun run in Brandon, Florida that gives to a different charity each month. I have been running in every one since July and I have seen no less than 50 people at any of them. He also is part of a duo with Beth Shaw (Dis-com-BOB-ulated Running), of which they have successfully completed their first race called the Shape Up for Summer 5k and now they have another one coming up called the Corporate 5k in downtown Tampa. The Shape Up for Summer 5k had well over 750 runners which is well over what they expected and as I used the race as a culmination runs for my clientele, let me just say it was one of the best organized 5k runs I had participated in. Beth and Ben did a really amazing job, so if you find a race organized by MenaShaw Races, you can be sure to have a great experience.
With that being said, Ben has another race he has organized and this one has an interesting spin on it while helping out some people that can really use it. I will let him tell you in his own words. Let me introduce, Benjamin Mena.
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Benjamin (Ben) Mena
Birthdate: 8/25/83 – Virgo
Place of Birth: Virginia Beach, VA
Place growing up: Charleston SC and Bremerton, WA
High School: Cocoa Beach High
High School sports: Soccer, Cross Country, Track
College: University of Central Florida
College Sports: Cross Country, Track
Other Sports: Ummmm….. nope
I usually describe you as one of the fastest runners in the Tampa Bay area. What started you running?
I used to be the guy that would make fun of the runners and throw stuff at them. (in HS). I thought running was dumb and pointless. So after a win-less soccer season, the soccer girls tried to convince me to run cross country to prep for soccer… I said yeah right, that’s dumb… their response was just run behind us. What teenage guy can say no. after my first year running (JR year) I developed a passion for it and it quasi-took over my life.
JR year was just an introduction to the sport. Our workouts were easy as hell, but the one thing I loved my coach for (she was hot also) she taught us all how to make running fun and enjoyable. My Sr year of high school we had a new coach. She had a background as a professional runner, so she knew her stuff. She helped give me the dream of being a college athlete. At that point, I wasn’t good enough for any college team but I worked my ass off as hard as I could. I had the one gift that every coach wants in their athlete. Burning desire to make it.
The summer before college was pretty crazy. I was working 5 jobs to try to get ready for college (until my car died) then I had to drop my job at Publix [Supermarket]because it was a 20-mile bike ride each way). I would bike to my different jobs, then get home and run and then would be able to start hanging out with friends after 11 pm. During that time I would never miss a run no matter how bad I wanted to have fun.
I still to this day don’t know why coach chose me out of all the other walk-ons.. but I am thankful she did. I ran with my heart and I knew I had more to prove that everyone that came in on scholarships. (I also didn’t have a car… so I got a lot more miles in than most people. Outside all the running I was walking 5-14 miles a day to and from, and around school) By the end of the first season, I was granted an athletic scholarship and the following year I was team captain…
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| Ben doing what he does best |
What and When was your first 5k time? What and when was your fastest 5k time?
Year of high school. I don’t remember the time but I was low 20s, but my fastest was 15:20 in college.
What kind of workouts did you do to get that fast?
You don’t want to know the schedule. But my favorite workout was mile repeats!
What was your average weekly mileage?
60-80 was the average. During the summer we would crank it up for base building. My highest week was 112 and 90% of those miles were done along the Appalachian Trail.
I mentioned above that you hold a monthly fun run named “Run for a Cause” at the Cork & Olive in Brandon. How did that come about?
Just had the idea while at the bar. I love hosting fun events for people… and it came about from there. our first event I was hoping for 10 people… and over 50 ended up showing up.
How many different charities have you hosted?
7 or 8 now
If someone had a cause they would like to have hosted at one of your events what is the best way to contact you? Best is through FaceBook.
The shooting at Sandy Hook Elementary School has devastated the country. You chose to act quickly and do something about it by hosting this Virtual Run. Can you give the details?
This is a virtual half-marathon and virtual 5K. Since it is virtual, you can complete it anywhere in the world. You can run, walk, swim, bike, anything you like, and you can complete the 13.1 miles or 5K all at once, over the course of a week, or whenever you can. Just complete all miles between now and Jan 31st. This is on the honor system – you do not have to report your miles.
The registration fee for the Half Marathon is $30.
Register Here: http://www.active.com/half-marathon/tampa-fl/sandy-hook-elementary-memorial-half-marathon-and-5k-2013
Event Facebook Page: http://www.facebook.com/events/186264894845690/
What gave you the Idea?
I am on the board for a few charities, and I was already researching a way to do a virtual 5k. When the devastation occurred, I couldn’t sleep, so I mulled it over for a while and by Sunday I had it up on Active.com and Facebook and 200 people already had agreed to participate. Today on Facebook there are over 1800 that have committed and a little over 250 that have actually signed up on Active.com
It grew a lot faster than I thought. It went viral. I originally thought about a few people here in Tampa to raise around 1000 dollars, but now it is well over that.
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| Beth and Ben |
Do you have any other races coming up?
Beth and I have been organizing a Tampa Bay Corporate 5K.
This is an event where the runners choose one of the 4 charities that this race will give back too. Every person that registers for the race will get a vote (fill in the blank) for the charity of their choice. The charity with the most votes will receive a portion of the proceeds along with Little Things for Cancer, Cystic Fibrosis (Tampa Chapter), and Operation Helping Hand.
You can get more details on the Facebook event page: https://www.facebook.com/events/131275133693630
or on the event website: http://www.tampacorporate5k.com/
Beth and I have been organizing a Tampa Bay Corporate 5K.
This is an event where the runners choose one of the 4 charities that this race will give back too. Every person that registers for the race will get a vote (fill in the blank) for the charity of their choice. The charity with the most votes will receive a portion of the proceeds along with Little Things for Cancer, Cystic Fibrosis (Tampa Chapter), and Operation Helping Hand.
You can get more details on the Facebook event page: https://www.facebook.com/events/131275133693630
or on the event website: http://www.tampacorporate5k.com/
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| Ben and his fiance Jennifer |
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| Ben and the Goof |
Thinking about Ironman, and help for a great cause.
The political season is over! Finally, the earful of negative spouting and cursing from each candidate is finished and our communities can get back to the business of living and of course, working out.
I have an affinity for doing my best thinking in the shower. I know, kind of weird right. It must be because there is nothing in there except the overwhelming peace of the hot water being sprayed all over….uh…..well, you know what I mean. (At least I hope.) Anyway, I was trying to figure out how can I possibly complete all of my workouts for Ironman without it obsessively impacting my life as it did last year. I am still having an issue with it, but I think I figured it out to a point. I know I have three workouts in each event, plus 3 strength workouts, and hopefully 1 yoga class per week. Here is what I have so far:
Monday – Interval Swim, Strength
Tuesday – Tempo Swim, Interval Bike (2-a-day)
Wednesday – Interval Run, Strength
Thursday – Tempo Run, Tempo Bike (2-a-day)
Friday – Long Swim (as recovery)
Saturday – Long Bike ( Subst. Bricks), Yoga
Sunday – Long Run, Strength (Subst. Swim Bricks)
As you can see if I can pull this off then I only have two nights a week where I have 2-a-days and they are bike workouts and can be completed in front of the TV using commercials for intervals. Saturday will still be long workouts, but Sundays should be done by late morning. It works out within my groups as well, since Wednesday morning is track with Coach Dror, my interval workout, Thursday, I have been running with Jackie and crew since they do their easy runs which is tempo for me, and the weekends will continue to be long bike workouts and bricks with the A-Train. I am also contemplating swim workouts on Monday and Tuesday possibly being at the University of Tampa and their masters program which may provide some instruction, but mainly accountability.
I really do not have to start all of this until January if I decide to do Ironman Louisville, or March if I decide to compete only in Ironman Florida, but it has been rattling around inside my brain because I really want to perform much better this time. I am planning on pushing my body to its limits at IMFL and to find out what I really can do, and that is going to take planning, commitment, desire, passion, but most of intelligence. It is going to take smarts to know when and how to recover which is not something I have been all to familiar with.
I am not sure whom is all reading my blog but for those of you whom are not followers of Sneakers & Fingerpaints, or Crazy Running Girl, there is a virtual run campaign for the victims of Hurricane Sandy. I donated my 7.5 mile PR this morning, and I hope you will help as well.
The American Red Cross is still taking donations to help the Hurricane Sandy victims from this past weekend. Also, now not only are they recovering from that storm and rebuilding, but they are awaiting a snow storm on their door step. To Donate, click here. Any amount, big or small, can make a big difference!
Crazy Running Girl did a post on a Virtual Run to help the victims of Sandy.
With a minimum donation of $10, you can go to the link above to register to run in the month of November – there are also prizes to be won as well & all proceeds would go to the American Red Cross too! Nothing like a great, virtual run, for a great cause!
Carpe Viam!!
How to Race Ironman Florida With Very Little Stress
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.
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| 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.
Carpe Viam!