Endurance Nation | Triathlon Coaching, Ironman Training, Half Ironman, Beginner Triathlon

As I mentioned earlier, an IM race day is a long day. Some people refer to it as a “long day of training” as most athletes have different perceptions of what “racing” is – and this can really hurt you on a 10+ hour day.  I recommend that my athletes think of the swim as the warm up, the bike and first part of the run as the build and the last half of the run as the race.  An effective pacing plan will get you to the latter part of the marathon to test yourself – a poor plan will only leave with a lot of questions (and plenty of time to think about them).

The Warm-Up
I can hear it now – “But it’s a freakin’ IRONMAN! I don’t need to warm up!!!”  I am not talking about 30 minutes of drills before the start, but I am talking about:

• continuing your usual pre-race routine (stretching, etc)
• reviewing key elements of your race plan
• getting your body “warmed up” by putting it through some light swimming

The Swim – The Warm Up
Your pace for the swim should be dependent upon your form – if you aren’t relaxed and smooth, then you are going too hard! Find your swim groove and get in it. Find some nice feet and settle into your pace. Your Motto: Only swim as fast as you can maintain good form. Bike – Warm-up to Build
The bike portion of the IM encapsulates your whole day. It is the longest leg, and the most envigorating/challenging. Focus in on your race, ride your pace and ignore the other athletes riding around you.  Your goal is to ride a 30-mile warm-up, a 60-mile steady piece and a 22-mile build.  Veer from a conservative ride plan and you can kiss your race plan goodbye! Your Motto: Be patient and ride your race! Up to Mile 30: Still Warming Up
Forget the other racers ripping by you now. Chances are you will see them again before day (if not the bike leg) is done.  Your pace should be easy (allowing your HR to settle), and you are finding your rhythm and beginning your nutrition strategy. These should be very easy miles.

Mile 30 – Mile 90: Steady
Things should be much calmer now.  You have found your “pack” for the day.  Keep the nutrition plan on target (yes, this is most important) – especially through the special needs section. Your pace will pick up a bike (ONLY a bit), and so the effort will be in the easy-moderate range as you settle into your goal IM pace.

Mile 90 – Mile 112: Build
Make no mistake about it – you are working here. Continued nutrition is key as you fuel up for the run effort (when you can’t eat as much).  Your pace is moderate-hard (you might not be going any faster, just working harder to maintain the same pace) and you should be making a move on most of the field if you have paced yourself accordingly.  You will be tired and ornery – maintain your focus (remember The Zone!) and work your bike to the transition.

Run – Build to Finish
You will start the run feeling really funky. Remember that you have been here before in training; focus on getting your legs up to race speed over the first half of the run.  The goal of your run is go get in a groove that will bring you the halfway point (somewhere around mile 18) and then work towards the finish line. Your Motto: Be patient and ready to deal with your inner demons!

Up to Mile 18: The Build Continues…
Find that rhythm and get into The Run Zone by focusing on the approaching aid stations and getting there on schedule.  Keep the nutrition up as long as possible; solid nutrition now in the run means a solid run later!  These miles should start under goal pace for 1-3, then dialed into goal pace from 3-18. 

Mile 18 to Finish
You are entering The Zone here. People you waved and said HI to on lap one only get a ‘thumbs up’ or a nod, if that.  Your body is on autopilot and you are on a mission to get to the finish line. Continue your nutrition. Focus on maintaining good form and your pace.  You are moving aid station to aid station, preparing for that final run down the finish chute!

Conclusions
Pace yourself well and you will be able to race your day. No pace = No Race.  Deciding to jump on a faster wheel in a group ride is one thing.  Heading off with a faster group on race day is another.  Remember how you have trained for the last few months, for that is how you will race (no new tricks on race day!).  And most important of all: Remember to be thankful that you can do this race in the first place!

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Racing an IM is more like conducting an orchestra than lacing up your race flats on a whim and ripping your local 5k fun run.  There are so many different components to the day – your plan, your mission, swimming, biking, running, gear, nutrition, etc. – that it can easily get away from you.  Take a few minutes to review each segment, and you will be in a good place on race day.  The following is a review of some key IM elements.

Racing with a Plan
By the time race day arrives, most athletes have a “plan.” They know their target HR zones, when to eat, how to approach the swim start, where to push the bike, etc.  While constructing this plan is an important part of building a successful IM day, keep in mind that plans – like rules – were made to be broken.  Be ready to adapt when the environment forces your hand (saying goodbye to friends/family means you couldn’t seed yourself where you wanted for the swim start – what do you do?), and think instead to your overarching goals (you wanted a calm start) and then find a way to meet them where you are.  A good plan can help you on race day; an outdated plan can hurt you. Your Day and The Zone
The keys to IM racing are (a) avoid making mistakes and (b) do not slow down.  Thanks to your training, your body already knows what to do – don’t let your mind get in the way!  People, when fatigued, begin to slow down.  When they lose focus, however, is when they start to make mistakes.  Keep your focus by targeting a specific zone for each element of the race.  As I mentioned before, The Zone is defined by what you can control.

Swim Zone: Your swim zone is your immediate area – and seems even smaller with your head in the water! Focus in on the elements of your swim technique (long strokes, fluid breathing) that will help you remain smooth; block out things you can’t control (like the dude next to you with the pointy elbows).  Remember – focus on what you can control.

Bike Zone:  Your bike zone is aimed directly ahead, focusing on the next 5 miles. How will you ride it? Where will you eat? Seated? Standing? Time to hydrate? You can’t go back and re-ride the last 5 miles, so focus instead on what you can do for the next five. If this is earlier part of your ride, don’t think about miles 105+.  You’ll have plenty of time to deal with them later.

Run Zone: Your run zone – also forward-focused – should contain the next 2-3 aid stations. How long will it take you to get there? What will you do when you do get there? What food do you need?  Set a run benchmark (i.e. 18 or 20 mile mark) where you know your personal battle will begin – focus on getting yourself there and then focus on winning the battle to get to the finish line.

Managing your Zones
Coach Rich Straus (www.cruiciblefitness.com) talks about the “OODA Loop” for dealing with race day scenarios – remember that you are constantly assessing where you are in your plan, how it has played out on race day, and what you can do next. Rich sums this up in the OODA loop, which helps you “react to events rather than anticipating them”: - Observe the situation or problem.
- Orient yourself to possible courses of action.
- Decide on one course of action.
- Act to implement the course of action.

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An Ironman race is a long day, period. I don’t care how fast you are.  While you have been training your body to deal with the rigors of a 2.4mi swim, 112mi bike and a 26.2 mi run, have you been training your mind???

Mind over Matter
You’ve seen other people in the zone…in fact, you may have been there yourself. It could have been a marathon (or another IM race).  The endurance zone is where little else matters but your goal.  Usually found in the last 10 miles of the marathon, these are people so dialed in they go right by you without even acknowledging your screams of support. These people are locked in a battle, pushing their body beyond where it believes it can go.  These people are driven by their goal – the only thing pushing them past their discomfort.  You will have to face many tough challenges on your IM day – do you know why you are there? Are you ready with an answer? If your answer is NO, then you should spend some time outlining your purpose.  If your answer is YES, then spend some time rehearsing the inner dialogue so you will be prepared.

Execution
Have a clear sense of what you will do on the day. Spend the early morning minutes during your taper – when you are in bed or over breakfast – thinking about your race. What is the ideal race? How will you feel? What will you say to yourself? What will you do if “X” goes wrong? What is your strategy?  Spending the time now to develop your mental map for the race will put you a good place when something doesn’t go exactly to plan.  Remember: When presented with a problem or issue, slow down, and think about what you are going to do. Review your mental scenarios.  An IM is a long day – another 20 seconds in thought might actually save you time later! 

The X Factor 
Despite all the planning I just mentioned, all sorts of stuff goes wrong on IM day. I have forgotten my wetsuit in my condo on race morning; I have skipped special needs on the bike; I have forgotten my “race cocktail” in the house; I have forgotten sunscreen.  And I won’t even talk about weather issues!  Some of these episodes were my own fault; some of them were out of my control.  Either way, when they were committed, there was no going back. I had to act immediately and triage the situation. The bottom line: Control what you can control, let go of the rest.  It’s not worth it to gripe about the pouring rain/hail (IM USA anyone?), think: “What can I do to make the best of this situation?” and move on.

Staying the Path
You’ve felt it in training…the day after your 138 mile ride, you have to head out for a 2.5 hour run. The legs are lead.  Your head is clouded.  But somewhere in that first 30 minutes, things turn around. Your cadence picks up and life doesn’t seem so bad.  These training events have prepared you mentally for race day – when one minute you feel like a USPS team member and the next like someone is holding on to your frame to slow you down. Know this is coming. Know that you are ready. When it does come, manage what you can and let the rest slide.

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So, you just raced your first (or second, or third!) Half IM race. Congrats! I hope you achieved what you set out to do, so many months ago. Now you are experiencing that post race “let down” where you aren’t sure of where to go, what to do or what to train for. This is entirely natural, but regardless of where you mind is racing off to, it’s important to allow your body to get back to a “happy place” before you start going crazy. Here are some basic tips for first timers and experienced athletes.

First Timers
Again, CONGRATS! You have just joined a pretty elite segment of the population. Most of your coworkers don’t cover 70.3 under their own power in the course of a month, much less in a single day. Definitely take the time to celebrate what you have done and to thank the family and friends who helped you get from signing up to the finish line.

Race Day: Get hydrated immediately and get cool. Taking a quick dip in the water is a great way to get the body temperature down (do not do this alone!). Consider taking in some electrolyte drink or supplement (Endurolytes) and try to get a bit of solid food in you. Recruit your family to carry your gear back to the car and then get to the nearest place to shower (or change). Then try to get a real meal in you (salty foods are okay) and get your feet up! Your not being lazy…elevated feet promotes circulation and helps relieve swollen toes and ankles!! Continue to keep your feet up at home. If you have a long trip, stop every hour to stretch your legs w/ a short walk. NOTE: If you feel weak or faint in anyway, get to the medical tent so they can decide if you need further help.

Day Two: You will have some residual soreness, but you will still be basking in the euphoria of your finish. Continue walking to stay loose…don’t sit and write emails (or race reports!) all day long.

Day Three: Potentially the worst day as you are no longer fired up about the race but your body is still sore. Stay loose and try a light stretching/flexibility session.

Going Forward — Day Four Plus: You can begin to get back into some light exercise. I recommend the following: Light swimming/cycling for the rest of Week One. Max of thirty minutes, followed by stretching. Consider a massage. Week Two can see extended swim/cycle work (up to 60 mins, still easy) and some light running (max of 30 mins). In Week Three you can start to add some intensity to the bike and swim while you build your run times up to 45 or 60 mins. In Week Four, you should be back to “normal” (or at least your body should be!). If you still have lingering pain or discomfort after the race, consider getting yourself checked out to rule out an injury.

Experienced Folks
Another HIM in the bank…nice work. You are a bit more business-like with your approach. Heck, even your family members are grizzled veterans of long days in the sun waiting for you to show up. Whether or not this was your A-Level Race, you aren’t the type to spend much time sitting around, patting yourself on the back about what a great athlete you are…so here are some pointers to make sure that you will stay on track. NOTE: If you ran the whole 13.1 miles, you will need to be a bit more conservative in your recovery than someone who did some walking.

Days One thru Three: Get some easy swimming/cycling in…no more than 30 mins. Watch your food intake, getting in the calories you need w/out taking in too much Ben and Jerry’s. Get a massage. Definitely stay loose at the office.

Going Forward — Day Four Plus: Continue light swimming/cycling for the rest of Week One. Max of sixty minutes, followed by stretching. You can run on the following weekend, but keep it short. Week Two can see extended swim/cycle work (up to 90 mins, still easy) and some longer running (max of 60 mins). In Week Three you should be back to “normal”. As with the Beginner Finishers, if you still have lingering pain or discomfort after the race, consider getting yourself checked out to rule out an injur

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Equipment 411: Part Two–Your Heart Rate Monitor

So, in my last post, I covered how I considered the Personal Heart Rate Monitor (HRM) to be, perhaps, the biggest (legal) leap forward in the fitness world in the 20th century. For anyone looking to take their training up a notch, this is the place to start. Do Not think about skipping ahead to the gizmos with full-on GPS/mood indicating/multi-task-enforcing protocols. You will be overwhelmed and won’t know where to start…so listen up:

1. Get an HRM and start to use it;
2. Test yourself (see below); and
3. Use the training zones to shape your workouts.

Sounds easy enough, I know…but it’s important to remember that even doing the three steps I outlined above, just those three, was enough to have you burned at the proverbial fitness stake a few years ago.

The Self TestsThere are different types of tests for different athletes for different reasons…it can be really confusing. You should rest assured, however, that doing a test on yourself and using that data is lightyears better than just using some formula from a book! I prefer tests for the bike and run that aren’t (A) too hard or (B) too confusing. So the protocol is the same:

1. Warm up for 15-30 minutes, building easy to steady effort.
2. Include 3×30 seconds at a hard effort/fast pace in the last 5 minutes of your warm up.
3. Stop and stretch a second if you’d like, and grab some H2O.
4. Start a 30-minute time trial. Goal effort is one that you can sustain for about 30 minutes and give-or-take a few seconds. Do not start slow and sprint at the end; do not start at a gallop and finish at a crawl. The key is even, steady pacing.
5. When you hit the 10-minutes done / 20-minutes to go part of your test, hit the “lap” or “split” button on your HRM. The goal here is to capture the average HR for the last 20 minutes of your test.
6. Finish strong and cool down well.

Equipment:

• Bike and associated gear OR run shoes;
• Flat, safe area where you can go all out…and hopefully repeat in 6-8 weeks; and
• An HRM that can give you average HR info for laps (think Polar S210 and above).

Anazlyzing the DataOnce you’ve finished the test–and cleaned up and had a bit to drink–you can crunch the numbers. Remember that it will take 1-3 repeats of the test until you learn enough about your body as to where it is on the work spectrum during this test.

To analyze your data, you will want to take the Avg HR from your test and find it on the main line…in the PTS HR Zones Chart (originally created by Joe Friel). You can download your copy of the chart here: HR Zones. Armed with this data, you now have the foundation of your training set into firm concrete. For more info about each zone, download this HR Zone Overview. It’s definitely worth it to continue your testing every 6-8 weeks…preferraby at the end of a recovery week so your testing data isn’t skewed by fatigue or lack of sleep.

Whatever you do, make sure you save your zones somewhere prominent so that you won’t forget once you are out the door!!!

Good luck and happy training! ~Patrick

PS: Stay tuned for the next piece on the computrainer!

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