Okay guys and girls, this is my first time on slowtwitch.com. I was directed here by a fellow female triathlete who has done multiple Ironmans. Thanks Sophie! Ironman Arizona 2005 will be my first IM.
I am a strong runner (3:10 marathon PR and coached hundreds of marathoners in my day), so-so on the bike (I prefer not going much faster than 18-21 mph average on a long ride and love taking part in century rides) and a laughable swimmer (at this point, I am working with a Masters team and some one-on-one coaching for the next four months and will, Lord willing, improve my technique/speed).
What is the best advice you can give me in 100 words or less in preparation for my first IM?
Thanks for humoring me!
Lois
“Bid me run and I will strive with things impossible.” -Shakespeare
get plenty of long rides in, plenty of long runs, a couple of good bricks. Treat the race as another long training day that is catered the whole way.
See you in Arizona!!
Enjoy the day, when you finish it will be a great feeling of accomplishment.
Get very comfortable riding long distances in your aero-bars, especially for a course like Arizona. Century rides are fun, but riding in a large group off of the aeros (I’m assuming you don’t ride your aeros in groups rides!) is vastly different than riding solo in your aerobars. There is a huge mental aspect to this too. Tough to keep yourself riding steady hard when you are all alone. Get used to it. Then start taking some runs off of these long steady bikes so that your legs become accustomed to the feel. It’s a tough transition made easier with training right.
Monk, Mike and Zulu summed it up nicely! I’ve only done one, and the best preparation that helped me on race day was nutritional practice during long bike rides followed by at least some running. (Feel free to ignore the rest of this post…it’s fluff compared to this statement.)
I’d never run further than 15-16 miles at one time until the Iron Distance race I did. You’ve got much more run distance in your legs, so, you’ll be fine if you take care of the previous 7 hours of swimming/riding.
If you are just looking to finish, I’ll bet you’ll do that very easy, as long as you don’t drown. Oh, did I say that? OK, forget about the drowning part…that’s the problem with swimming…it’s a confusing thing, because, sometimes you see swimming as a sport, and sometimes you see swimming as a way to keep from drowning. Anyway, get comfortable with swimming in a washing machine and/or avoid the crowd at the swim start altogether by either going off on your own, or just wait a few minutes after the gun to begin your swim. Better yet, learn to draft on the swim and if you pick the right feet to follow, you’ll take 15 minutes off your swim time!
Don’t worry about the bike split during the race. Just be patient the first 80-90 miles, keep your effort in check, stay efficient, stretch every once in a while, eat and drink as you practiced, and the miles will take care of themselves. Don’t worry about the first few miles of the run…you’re going to be stiff in your lower back, just be patient. Gradually increase your effort as your running background tells you it’s OK to do. If you’ve held back enough, you’ll never hit the wall. You’ll actually be smiling at the end because it wasn’t so hard! Anyway, I that’s my experience with it.
I just finished my first and here is what I learned. As everyone else said, Nutrition. Every long ride you do practice and test your raceday nutrition. FWIW, mine was 2 scoops Carbo pro, 1 gu, and 2 fig newmans an hour. Get comfortable on your bike. You will spend a long time on it. It is good you are a good runner but do not have a hard time goal for the marathon. The marathon is very difficult. Just get through it.
OK, here is the secret to IM racing for the first timer, DONT RACE. You will come out of the water and get on the bike and people will be zooming by you. Dont worry. You will see them later on the run. The only time a first timer should “Race” in an IM is the last 8 miles of the marathon. Save all your energy for those miles. You will need it.
Also dont worry about things that are not important. For instance, if you see a huge paceline go by, dont get angry, it is a waste of energy. Just ride your “race”.
Agree with the above. Nutrition is the key to IM success. Here is a library of articles by Kim Brown our staff nutritionist that will give you some excellent information. Take the time to find out what works best for you.
Work on your weakest leg. If you’re not a swimmer, learn to become one. I spent my last season working on the bike since that’s my weakness, and it’s worked wonders.
Envision your finish. It might sound strange, but it can really help keep you focused. Envision those last few miles, and crossing the finish line. Envision how you’ll feel at that moment. Hold onto that feeling, and all your training will be easy.
My friend Amy was in the same boat as you a few years ago. She didn’t buy into the “have fun” theory…she was type A and wanted a Kona slot in her 1st IM appearance.
Her biggest problem (as already noted) was nutrition. Being a Sub 3:10er, you don’t need much during a marathon. At the same time, you’ll (probably) be riding faster than your Century group…AND you’ll have to run a marathon afterwards. So, set the strategy (caloric needs) now and then practice it a few times to make sure you don’t throw it up/get stomach problems.
You don’t need to be a fast swimmer…just be a “comfortable” swimmer with 2,000 people.
My best advise is to ask a lot of questions, but be able to filter to YOUR needs/expectations on IM day.