Guys, I posted this on a local Ottawa tri forum to help out some first timers. To tell you the truth, I find posting stuff like this actually helps me get myself mentally prepared, so I thought I would share it with vets and first timers on this forum.
Experienced guys like Fleck and others, please pipe in and add your own "checklist". This stuff is all "non equipment" related, but more mental prep stuff, often overlooked by many coaches, so I like filling this void for free.
Dev
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IRONMAN: GETTING TO THE START LINE IS A VICTORY
For those first timers asking for advice, let me share the most important piece of knowledge gleaned from doing 11 of these things over the past 14 years.
The number 1 thing to remember is that getting to the start line in iteself is the biggest victory. Think of all those countless hours, sacrifice, support from family and friends and the good luck of having the health that 99.9999% of the population would dream of. Just getting to the start line is a win.
Race day, is a celebration of your sacrifices with 2000+ like minded souls.
WHERE DOES THE RACE START ?
The journey began several months ago when you signed up to do an Ironman. The journey continues for 3.8K of swimming, 180K of biking and 21.1 K of running
The real race STARTS at the 13 mile mark of the run. Everything up to then is a big HUGE warmup/training day.
Every GOOD Ironman I did started at the 13 mile mark of the run. Every Ironman that did not go so well ended at the 13 mile mark of the run and then it was one huge sufferfest. Don't let this happen to you.
If at any point you feel like you are working, back off the pace. Try to SLOW down on every hill and keep your effort constant. Too many people try to maintain the same speed going uphill and basically ensure that their race ends at mile 13 of the run.
IT IS ALL BETWEEN THE EARS
You are fit, and have done the work. The difference between a good race and bad one lies in the grey matter between your ears. Your brain is your biggest asset on race day, not your legs, lungs and heart. They are what they are. They are not going to suddenly get better on race day. What you can control is your mind.
Lance Armstrong is your perfect role model. He knows he only has so many hard efforts in his body and uses them sparingly. Alexander Vinokourov is not. The man is strong, but he attacks when it does not count. ATTACK WHEN IT COUNTS!
TASKS FOR YOUR BRAIN
1. Tell your body to "slow down" for the first 8 hours of the day. If anything, your ego will want you to go harder. Your brain is the gate keeper of your limited energy output. It controls the throttle so make it do the job...just like Lance.
2. Eat. Ironman is about the person who can cover 141 miles without slowing down and eating lunch and a day worth of snacks on the fly. Realistically, no one speeds up at Ironman, we all slow down over the day. Your brain has to tell your body to fuel. This is its paramount task on race day. I've been caught up in the action and forgotten to eat. Bad move. Don't wait till you are hungry...conversly, don't stuff yourself silly either
3. Have you ever had to spend an entire 9-17 hours concentrating on one thing ? Likely not. On Ironman race day, especially the last 3 hours your brain is in control of your body. The body will scream to stop, but the brain applies the controls and keeps firing neurons to ensure that one foot lands in front of the other. Your brain is the master. It runs the ship.
4. Brain says to keep moving forward. Never stop for anything. Always keep moving forward. Shuffling is 6 miles an hour. Walking is 2.5 miles per hour max. Standing is zero miles per hour. Sitting is zero miles per hour but even worse. If you can keep shuffling, you will end the day quicker. Starting from when you read this, brainwash yourself that shuffling is fun, walking, standing and sitting are bad. NEVER sit down in T2. Your two minute transition will turn into 15 minutes in a blink of an eye. The TENT is your enemy...get of out there as quickly as possible. This is a low energy zone that will suck the life out of you.
5. Keep reminding yourself that you are in your own personal Stanley Cup Championship Parade for 141 miles. The day is about YOU. This is the victory parade that you dreamed of when you first started the "regular season"...ENJOY.
I'll see you guys out there on my own personal victory parade! Take care and race safely.
Experienced guys like Fleck and others, please pipe in and add your own "checklist". This stuff is all "non equipment" related, but more mental prep stuff, often overlooked by many coaches, so I like filling this void for free.
Dev
-----------------------------------
IRONMAN: GETTING TO THE START LINE IS A VICTORY
For those first timers asking for advice, let me share the most important piece of knowledge gleaned from doing 11 of these things over the past 14 years.
The number 1 thing to remember is that getting to the start line in iteself is the biggest victory. Think of all those countless hours, sacrifice, support from family and friends and the good luck of having the health that 99.9999% of the population would dream of. Just getting to the start line is a win.
Race day, is a celebration of your sacrifices with 2000+ like minded souls.
WHERE DOES THE RACE START ?
The journey began several months ago when you signed up to do an Ironman. The journey continues for 3.8K of swimming, 180K of biking and 21.1 K of running
The real race STARTS at the 13 mile mark of the run. Everything up to then is a big HUGE warmup/training day.
Every GOOD Ironman I did started at the 13 mile mark of the run. Every Ironman that did not go so well ended at the 13 mile mark of the run and then it was one huge sufferfest. Don't let this happen to you.
If at any point you feel like you are working, back off the pace. Try to SLOW down on every hill and keep your effort constant. Too many people try to maintain the same speed going uphill and basically ensure that their race ends at mile 13 of the run.
IT IS ALL BETWEEN THE EARS
You are fit, and have done the work. The difference between a good race and bad one lies in the grey matter between your ears. Your brain is your biggest asset on race day, not your legs, lungs and heart. They are what they are. They are not going to suddenly get better on race day. What you can control is your mind.
Lance Armstrong is your perfect role model. He knows he only has so many hard efforts in his body and uses them sparingly. Alexander Vinokourov is not. The man is strong, but he attacks when it does not count. ATTACK WHEN IT COUNTS!
TASKS FOR YOUR BRAIN
1. Tell your body to "slow down" for the first 8 hours of the day. If anything, your ego will want you to go harder. Your brain is the gate keeper of your limited energy output. It controls the throttle so make it do the job...just like Lance.
2. Eat. Ironman is about the person who can cover 141 miles without slowing down and eating lunch and a day worth of snacks on the fly. Realistically, no one speeds up at Ironman, we all slow down over the day. Your brain has to tell your body to fuel. This is its paramount task on race day. I've been caught up in the action and forgotten to eat. Bad move. Don't wait till you are hungry...conversly, don't stuff yourself silly either
3. Have you ever had to spend an entire 9-17 hours concentrating on one thing ? Likely not. On Ironman race day, especially the last 3 hours your brain is in control of your body. The body will scream to stop, but the brain applies the controls and keeps firing neurons to ensure that one foot lands in front of the other. Your brain is the master. It runs the ship.
4. Brain says to keep moving forward. Never stop for anything. Always keep moving forward. Shuffling is 6 miles an hour. Walking is 2.5 miles per hour max. Standing is zero miles per hour. Sitting is zero miles per hour but even worse. If you can keep shuffling, you will end the day quicker. Starting from when you read this, brainwash yourself that shuffling is fun, walking, standing and sitting are bad. NEVER sit down in T2. Your two minute transition will turn into 15 minutes in a blink of an eye. The TENT is your enemy...get of out there as quickly as possible. This is a low energy zone that will suck the life out of you.
5. Keep reminding yourself that you are in your own personal Stanley Cup Championship Parade for 141 miles. The day is about YOU. This is the victory parade that you dreamed of when you first started the "regular season"...ENJOY.
I'll see you guys out there on my own personal victory parade! Take care and race safely.