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Ironman Racing
by Pam Kallio,
I am in the final taper weeks for my 9 th Ironman competition. I started in this sport at the tender age of 47 and in my first year did 3 sprints and a hilly ½ IM with a finish time of over 7 hours, but I was hooked and knew that I wanted to do the Ironman distance. Since then I have competed in and finished 8 full Ironman races and even managed to podium in 3 different age groups. Last year I did 2 ironmans 2 weeks apart and was able to have a podium finish at both of them. I have also become a USAT coach and have coached several folks through their inaugural Ironman races.
A lot has changed in those 9 years of my Ironman experience. Although there now are a multitude of folks attempting the distance, many are not properly prepared or have a full picture of what they are getting into. Despite this, some truths remain the same.
I have been very fortunate along my way to have had some excellent advice from coaches and more experienced folks, Pros, and top age groupers.
No matter whether you are preparing to race your first Ironman or your 10 th , there are some key points to keep in mind.
Race with Gratitude
Mark Allen says Always race with gratitude. Be thankful as you toe the line on race morning that your body has responded well both mentally and physically to all the training that you have imposed on it for the 20 weeks or so of your ironman training cycle. Just think about where you were as an athlete six months ago, one year ago, and how far you have progressed since then. No matter what your level, you are faster and stronger both mentally and physically than you were. Many of you will have overcome injuries and can now race either pain free or at least with less pain than before. Think about all the obstacles you have overcome and the sacrifices both you and your family members have made for you to reach that starting line, and yes, race that race with gratitude in your heart.
Believe
Trust in your training, especially in the last two weeks when the human tendency is to think that more is better, or let me just test my speed, endurance or whatever…I need to do more than what my plan says or more than what my coach says…NO you Don't! Trust in the work that you have done over the past 5 or 6 months and let your body now absorb all of that training. A big mistake a lot of folks make is going into an IM race being over trained. The saying goes “better to be 20% undertrained than 10% over trained”. Believe it – its true and Yes – it applies to you too!!
Know your Nutrition and Hydration Needs
By this time you should have practiced your nutrition and hydration needs and know without a doubt how many calories you need each hour and what your sweat rate is for fluid replacement. Race day is not the time to try something new or to experiment. Know your plan, practice it in ALL your long runs and bikes and execute YOUR plan on race day. Don't get caught up in what someone else is doing. Remember that MAP is key to staying on top of your training and racing plan and also a key ingredient to recovery.
Stay in the Moment
How many of you have heard this and never really understood what it meant?? Stay tuned to what's happening each moment in the race and with your body. Be Present – mind and body – focused on what you are doing at each moment of the race. In a similar fashion with Martial Arts, you may see it in slow motion in your mind and actually feel with every fiber of your being what is happening at that particular moment in the race. Do mental body scans...are you hydrated, what is your heart rate, how do you feel, is it time to take in nutrition. Think about what you are doing at that moment, don't be planning ahead 3 hours from now to what your run strategy is going to be. ENJOY every moment of the race. If you are planning ahead or if your brain is not present with what you are doing and experiencing that moment, you are missing out on actually enjoying each moment of your race experience.
Its About the Journey
Its really about the journey. At the end of the day, you are still the same person with the same job, same family, same worldly responsibilities. Yes, you will have accomplished something new and immensely satisfying and my guess is that you will be caught up in the web of continuous improvement and be back at the IM well once again. IM race day is a microcosm of life. Any and every feeling will cross your mind and many different pains will cross your body. Don't give any of the negative any “life”. Teflon coat your body with a mental layer of Teflon paint so that all the negative – whatever feelings of pain or “can't do” just roll off. There is no “can't” in IM. You will finish – You will have a good race, but enjoy the journey of race day the same way you should enjoy the journey of training. Remember, not everyone has the privilege to toe the line like you or to be out there racing an IM. It's a dream to some folks, and no matter what you are feeling at any point in that race, you are living the dream.
IM Philosophy
When it gets rough and it usually does for most folks. Remember its “ One foot in front of the other” Keep moving forward. In my experience whatever hurts at the moment will soon be forgotten for some new pain. You will get lots of energy and support from your fellow competitors and from the volunteers along the way. You can feel horrible one minute and be at the top of your game thirty minutes later. Remember, the finish line is pulling you towards it, and soon enough you will hear Mike Riley's voice saying “ You are an Ironman” . The thrill of that never goes away or lessens over the years, knowing that you have done it! Once you finish your race, you are cheating yourself if you don't get back to the finish line and watch those coming in after you, and especially those struggling to make the cut off time. You can't be at the finish line for those folks without getting choked up and getting goose bumps as Mike Riley talks about the personal history of many of those folks and what they have overcome. It puts into perspective what you think you have suffered through and cheering for them is as good as crossing that line yourself . . . maybe even better.
Train well, Stay Positive and Race Hard.
Pam Kallio
USAT L2 Triathlon coach
USA L2 cycling coach
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