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Ironman – Now That You've Committed
by Cherie Gruenfeld 2008 IM Age Group World Champion
There seems to be a phenomenon that is occurring with the availability of so many Ironman races. Ironman has truly become Everyman's Everest . In the past it was a challenge taken only by the few, much like climbing the tallest mountain in the world. Now, just as there seem to be hordes of people trekking up the North face of Everest, Ironman races fill up within hours, and sometimes minutes.
So what happens when someone makes this commitment? It's not uncommon for a bit of panic to set in and the question to arise: How will I pull this off?
So I'm offering a few guidelines to help you have a great Ironman experience. I don't for a minute mean to suggest that it's as simple as merely following a few guidelines. But I think some of these ideas may help you train successfully, get to the start line healthy and finish the race in style.
Take care of your support team
No one does an Ironman alone. We all need the support of family, friends and co-workers. You, as an athlete, have chosen to make the necessary sacrifices. Those involved with you will be making sacrifices as well and they'll be doing this so that you can achieve your goal. Keep this in mind and give them some extra care and attention whenever possible. <p>
During the holiday season, it's reasonable to put your training at a lower priority.There will come a time later on when it won't be as easy, so take advantage of this time to enjoy the family and let them enjoy you. A suggestion for getting the family more involved with the sport is to take them to a sprint tri and race alongside your spouse or kids.
Set realistic goals
You'll read about training schedules the pros follow and you may feel tempted to incorporate some of what they do into your own plan. However, you're a working dad or a single mom and training 8 hours a day simply isn't an option for you and going for a 6- hour ride followed by an hour's nap midweek probably isn't going to happen in your world either. That's OK. You're not making your living with your racing. Plan your training around your life, not your life around your training.
You may need some help
If this is your first Ironman or if you have some experience and you've set more ambitious goals for this upcoming event, you might want to look to the outside for some objective guidance. There are plenty of books and magazine articles on Ironman training and most of these are written by very experienced folks with excellent coaching credentials. But keep in mind that the advice you gleen from this source will not be tailored for you personally. It won't take into account your experience level, your athletic strengths and weaknesses or your particular life situation.
To get that personal touch, you'll need to get individual coaching. This can come in the form of on-line coaching or one-on-one coaching. Many people find the on-line version more practical and more affordable. There are many on-line coaching sources available and most of them provide you with excellent training plans developed by experienced coaches.
If you choose to get help with your training plans, don't lose sight of the fact that it's still up to you to do the prescribed work. Some on-line coaches will provide motivation and TLC or give you a kick in the butt if necessary and some won't see it as part their job. To be assured of getting this sort of service, if that's what you need, you'll probably want to go the one-on-one coaching route.
It's more than swim, bike and run
If you're fast in the three disciplines, that's very good. If you can put them all together and go fast over the distance, that's even better. But there are other factors besides putting in the work in these three areas that can have a major inpact on your success as an Ironman:
• Strength, flexibility and balance are areas that will make you a better overall athlete and these require work beyond swimming, biking and running. Specific work in the gym can increase strength while flexibility and balance can be addressed with a good stretching program combined with Pilates or yoga movements.
• A large part of any Ironman race is about mental strength. A good training plan to work on the mental aspect might include doing your long workouts solo (just as you will on race day) and seeking out extreme conditions to test your fortitude which you'll need plenty of race day.
• Nutrition is a key component in a long Ironman day. Each of us has somewhat different needs over a long race day. Training is the time to test this out. Find the food and drink that meets the following requirements:
• Tastes good to you so that you'll look forward to eating and drinking
• Easily digestible so that your body can quickly make use of the calories
• Provides you the carbohydrates and electrolytes that you'll need as fuel over the long day
• Is practical: Either the race is providing it or you can easily carry it or get it in your Special Needs bag
A few general tips
- Rest is a key ingredient in any plan. Take one rest day a week and a recovery week every 3-4 weeks where you cut down both distance and intensity.
- Work on recovery as soon as you finish a workout. This includes a high protein recovery drink and/or meal and don't forget your MAP.
- Every workout has a purpose (e.g. speed, strength, endurance, recovery). Always know what you're trying to accomplish when you start the workout and don't veer from that objective.
- Do your own workout. Don't get caught up in someone else's. If you need a Recovery day and you're riding with a group that's hammering, let them go. Don't wreck tomorrow's workout by going too hard today.
- One of the toughest parts of an Ironman is getting to the start line healthy. Be vigilant to overuse twinges or a sore throat that tells you a cold is about to hit. Catch these early and miss only a day's training rather than a week's.
- Do the training according to plan so that, when you get to the start line, you feel fully prepared, mentally and physically. Then go race c almly, courageously and with confidence .
Good Luck
Articles from Cherie:
Key Workouts for a Successful Ironman Race Part I - Part II - Key Workouts for a Successful Ironman Race - Analyzing the Last Season to Have a Better Next Season - Setting the 2006 Calendar - Breaking it Down - Something for Nothing - Work + Recovery = Peak Performance - Getting Back in the Game - To Race or Not to Race? - Kona Moments - PERIODIZATION Ð MAKE IT WORK FOR YOU - New Age Group Record at IM Arizona - Critical Success Factors for a Great Ironman - The Ironman Run: It's a Mind Game - Remain a Competitive Racer - What's This Race All About - To Every Workout There is a Purpose -
My 2008 Resolutions
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Looking Forward to the Future
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How About the Kids? -
Other Kids
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Become An Ironman
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Beware the Pitfalls
To have racing success
Back to the Future
Buffalo Springs Lake 70.3
Circling the Drain
Lessons From Beijing
From the Desk Of Cherie Gruenfeld
Ironman – Now That You've Committed
It's All About the Run
Order MAP
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