CONQUER YOUR DEBUT IRONMAN
Signed-up for your debut iron and overawed by the challenge? The path to 226km success this summer is easier than you might think, as Andy Bullock shows triathlete Matt Baird
BREAK THE SWIM DOWN
Final case study Matt’s aiming for the UK Ultimate Triathlon in June, which involves a relatively simple 3.8km broken down into 4 x 950m laps with a short run in between each lap. From a psychological point of view, this breaks the swim down nicely into bite-sized chunks.
Having already completed the swim distance on its own as part of the Long Course Weekend in 2017, Matt is aware of his target time for race day and training will take on two stages. As with Jon, the first stage is about improving technique to make sure he’s as efficient as possible. The second stage is adding the occasional longer swim session to become familiar with swimming for a longer duration.
These longer swim sessions will see the distance broken down into smaller chunks, building up to a 4 x 1km swim (ideally in open water) with a short 50m run between each rep to replicate race day.
FIND YOUR OPTIMUM FIT
Efficiency comes into play on the bike and especially when aiming to ride the 180km of an Ironman.
It’s easy and more exciting to spend thousands on deep-rim wheels, but finding a better position on the bike is an affordable investment you won’t regret. Matt plans to use a road bike with clip-on tri-bars and a visit to his local bike fitter (Bike Science in Bristol) means he’s optimised his position ready for the long-distance challenge.
Bike Science’s 3D Retül fit expert Andy Sexton made adjustments to bring the tri-bars closer to Matt, changed the saddle to an ISM Adamo and moved it forwards to make it more comfortable.
Further changes, such as cleat alignment and adding insoles and wedges in the shoes, have allowed the foot to sit in a more natural position and, working with the body, will ultimately produce more streamlined power.
PRACTISE THE RUN/WALK
Matt’s realistic about his target time over the Ironman distance, and his aim is to finish before the 17hr cutoff. With two small children his time for training is limited, and he’s aware of long-term knee and ankle injuries. His understanding of his own capabilities has brought up the potential for a run/walk strategy during the marathon run. By setting a realistic target, Matt knows what time each mile needs to take. He can then break this down further into time spent running and time spent walking within each mile, something that he should practise in training (see Key Session).
Having a run/walk strategy means he’s likely to get further into the race while still running, rather than leaving all the running in the first 16 miles and then having to walk the rest. The walking allows time to take onboard and digest nutrition, but discipline is needed to ensure you do start running again after each mile.
TEST FUELLING IN TRAINING
Fuelling an Ironman is no easy task. Up to 7:30hrs on the bike and 5-6hrs on the run for Matt means a good supply of race-day nutrition is going to be needed.
Trying to fuel this duration on sugary gels alone can leave the stomach tied up in knots and frequent toilet stops may be required. A mix of energy bars (potentially containing protein to increase the feeling of being full) during the bike leg and more straightforward carbohydrate sources, bananas, chews or drinks (even good old flat cola) on the run is an option. Some suggest solid food on the bike (something like a fruit loaf or peanut butter sandwiches) but, whatever the plan, it needs to be tried and tested in training first.
If you can get your nutrition honed ready for race day, it goes a long way towards helping you achieve your Ironman goals.
RECOGNISE YOUR MOODS
A 226km iron-distance event is a long way, no matter how you approach it. During the event there are likely to be moments of elation (finishing each discipline) and moments where your mood drops and you start doubting your ability to finish the race. Managing both is key, and to do this you need to make sure you recognise when you’re in each place.
Strategies include mentally breaking down the event into more manageable chunks. A multi-lap course (as seen at the UK Ultimate) will help with this, or you can break the run section down yourself into 4 x 10km sections rather than a continuous 42.2km marathon.
Having a bank of positive images and sayings ready in your head (turn to p52 for in-depth race-day mental strategies) to remind yourself why (or who) you’re doing this (for) will keep yourself moving when times get tough.