ASK THE DON
I’m doing my first Ironman in 2020. I’m okay on the bike and run, and, while my swimming is atrocious, I’m making good progress. So how should I build a strong base to prepare for an Ironman-specific training plan closer to the event?
TIM DON is a multiple ITU world champion and 3 x Olympian. Now one of the fastest Ironmans in the world, he’s here to answer all your racing questions and concerns.
Anthony, I love it. You’re giving yourself so much time to get ready for your first Ironman, that’s marvellous. So, where to start? As you said, you’re okay on the bike and run but need work on the swim, but it sounds like you’re making the necessary progression there.
KEEP UP THE SWIMMING
So first of all, keep the swim going. I’m guessing you’re working with a swim coach or online app, or at least getting pointers on stroke technique with maybe some video analysis thrown in. If not, I’d definitely recommend that you find a solid swim coach and do some work in an endless pool then work on your stroke.
In terms of the bike and run, I’d also put in a solid strength and conditioning plan, because to build up to an Ironman really does take its toll on your body. Again, there’s load of useful stuff out there – I like the ECFit Boulder app, which is a really comprehensive triathlon-specific strength and conditioning programme.
BIKE PREP
With regards to the bike you’re obviously putting in some time and energy into the Ironman prep, so, if you haven’t already, a solid bike fit would be a wise move, especially if you’re not from a cycling background. You wouldn’t wear a pair of running shoes that were too small or too big, so why do the same for the bike, especially as you’ll be on it a fair amount of time over the next year or so.
RUN PREP
Running is the tricky one as triathletes will incur the most injuries from run-related
issues. Make sure you build up the distance and intensity that works for you and your body – and listen to it work! Don’t add volume too quickly to your routine.
LEARN IN 2019
So for 2019, first up, have some fun! Enter a few smaller triathlons, maybe a few sprints early season, and then an Olympic-distance later in the year. If you have the time, money and energy – i.e. your body feels good – definitely do a half-Ironman distance race. What you’ll learn – most likely from your own mistakes, which are perfectly normal, by the way – will be invaluable come 2020 and your full Ironman race.
If your Ironman is mid-to-late season, consider doing another half Ironman six-eight weeks from your ‘A’ race.
NAIL YOUR FUELLING
The other thing you really really need to work on is nutrition – what I consider to be the fourth discipline of Ironman racing. If you get your hydration and fuelling wrong, it can ruin your race very quickly. Start planning now – do some research on your sweat rate (there are simple tests out there for this) and also your calorie intake while exercising, then build a plan around that over the next season.
Try a few different products and stick with the one that works best for you – and that tastes good! Try out gels, chews, bars, a few electrolyte drinks, carb drinks, recovery drinks – make it a fun process and record your finds. Remember that just because ‘so and so’ uses one particular brand, you don’t need to; we’re all different and have different needs when racing.
MORE MINDS MAKE LIGHT WORK
I’d also say join a tri club. I know I say that a lot, but, man, I’ve learnt so much from other athletes. For me, it all started at Thames Turbo in the early 90s. The saying ‘more minds make light work’ really does ring true.
ENJOY THE JOURNEY
I really like your approach, Anthony, giving yourself a solid lead-in time. But remember to enjoy the journey, as by just focusing on such a massive goal so far away it can get lost. Enjoy each week of training (well, try to!) and set medium- and short-term goals in training and racing, e.g. trying to improve a certain aspect or weakness. Focus on the process and have fun doing it along the way. Good luck!
Need some advice from The Don? Send an email to askthedon@220triathlon.com