I’ll cut straight to the point–I’m torn about whether or not to do Ironman Wisconsin (my first IM) next weekend. I’m not terribly worried about a DNF or “itis” of anything, but don’t want to seriously hurt myself, either. So the question is: what are the risks?
Here’s my background. I’m an overweight middle-to-back of the pack triathlete. Mostly that is due to the significant extra weight that I’m carrying (back when I was more competitive I weighed 165, right now I’m at 235. As a side-note, I was never intending to do an IM at this weight, but the weight just hasn’t come off, so…?)
Anyway, I’ve been doing between 3 and 8 races (sprint/olympic distance) every year since '03, and have done two 1/2s this summer. The swim is not a problem–I swim with a masters group and swim 3000 yards several times a week. In fact I’m not really worried about any of the 3 individual events, it’s the cardiovascular stress of putting them together for a total 15-17 hours that has me concerned. I’ve had a few longer bricks of 4-5 hours and a few weeks with 14 total hours, but mostly I’ve been in the 8-10 hour/week range.
I tend to be a little paranoid, so I’m having difficulty deciding what might be “wisdom” in not racing, and what is just fear.
You made it this far, go for it. I would say no if you are just learning to swim but since you have that under your belt I say do it. You might surprise yourself
You will be joining the other two thousand athletes who are also undertrained. The pros that train full-time are about the only ones that really have time to train for an event that is 140 miles long in three disparate sports.
Chad
Hello, I think you have nothing to worry about. I just did the same thing for my first ever IronMan in Louisville where I did a 13:33. I hadn’t swam but 7 times in the past year, ran only 8 times since April, but did do some riding, totaling about 1,400 miles in the past year leading up to the race. The only unusual thing I felt were the chills after finishing the race, about 45 minutes after when I got to my hotel room, but otherwise it has been an easy recovery and am ready to actually start training on a more regular basis. Good luck and have fun! Adam
It isn’t the cardiovascular stress you should be worrying about. You’ll never be going hard enough to elevate the HR, at least not if you intend to finish. Your biggest concern is if the legs are going to hold up, and the joints.
My advice:
Stay seated on the bike for all the hills. Get out of the saddle to stretch your legs every 30 minutes or so, but only to stretch! No hammering on hills. 7 1/2 hours would be a great bike time, which is only 15 miles per hour. Save the big chain ring for the downhills only.
I bonked 3 miles into the run at LP a few years ago due to a long summer of habitual nutritional stupidity and mishaps. Plenty well conditioned for a sub 11:30 IM, which all vaporized into a fine mist instantly at mile 3. I ran/walked the next 23 miles alternating about 30-60 seconds of run with 30-60 seconds of walk. Or at least I’d like to think it was about even for the sake of my ego. I finished the “run” segment in 5:17.
I would think an extremely conservative pace (e.g. 10 minute mile pace) when running, mixed with frequent run breaks, e.g. 4:1, 5:1 (that’s 4 minutes running to 1 minute of walking), would get you pretty far along the run course before the thought of foregoing the run segments overwhelms you. I would think you could get in under 6 hours.
1:xx for the swim (I’m forecasting a 1:15 -1:20), a 7.5 hr bike and a 6 hr run would put you in the 14:45 - 15 hr range. Your HR should never be tasked at those paces with the exceptions of climbing the two parking ramps.
Your word for the day come Sunday is Patience. If your pace feels pathetic to you, then you’re probably doing it right.
Undertrained = Nutrition becomes 3x more important than it already is.
Screw tapering too much, just take intensity out of it and rest two days prior. Exercise easy the day prior for 45min (bike) and consume calories prior the ride. Drink during and eat immediately after to maximize intermuscular glycogen uptake.
If you swim longer than 1:10 I’d suggest you consume some calories during the swim. Go for a very liquid type gel (enervite?) and don’t litter in the ocean/lake
Your priority on the bike is to 1) don’t go too intense, especially hills and 2) to consume calories. Serioulsy. I was way undertrained my first IM and I did it by focusing on nutrition. I ate, I had more gels than I care for, even ate a delicious Mozzarella/Basil/Tomato Sandwich on ciabatta bread my Italian dad made me. Yes, I got looks when a slice of tomato fell on the ground and the guy behind me passed me and ask WTF I was eating…anyways, focus on nutrition. Make yourself a clear schedule and stick to it. It’s even more important when you are under trained.
Also focus on nutrition the week prior to the race. Forget losing weight between now and then. Eat IMMEDIATELY post workouts and also during keep well hydrated.
You can do this. Alot is mental BUT listen to your body. Don’t risk a stupid injury but I doubt that will be the case.
Enjoy the EXPERIENCE and HAVE FUN. Sheeesh…you laid down $550 to race for 17 hours, so why not take full advantage of it?
Ironman is like a very large special ed class (no offense to special ed students, btw).
People come in all shapes and sizes…with all sorts of different hopes and dreams.
While I don’t think it’s ever a good thing to boast about lack of preparation, the reality is that your “B” game might be better than some people’s “A” game. Go out and EXECUTE on YOUR ABILITY and don’t get caught up in what Slowtwitch thinks. You’re better than you think you are…
If you’re not worried about a DNF, you may as well show up and see what happens. Its really only a race for about 10 people, for everyone else, its the worlds longest powerbar buffet line
Hey Pancakeman…
I know how you feel…My training didn’t go right this year, and I am so under trained for this race that your preparation looks good by comparison… You’ve gotten some really good advice here…the only thing I can add is…SMILE…a lot…the more you hurt, the more discouraged you feel…the bigger your smile should be…
Go out there and enjoy yourself…be patient…see you at the finish…
I’m #1995
KJR
Time flies like an arrow, but fruit flies like a banana.
I don’t think anybody is ever fully prepared for one of these things.
I just did my sixth IM last week in Penticton. Due to a shoulder injury back in February, I had not swum a stroke until July 27th. I had swum only 5 times before raceday. I finished in time. In fact, I swam 3 minutes faster than last year, 88 minutes.
Just do it.
You will make it and it’ll be the best day of your life.
Don’t do it, and you will be wondering, “What if…?” for the rest of your life.
and then you can tell Joe Friel to get stuffed! (Just kidding, Joe.)
This is either Swimfan or Chip. Fess up.
Ummm…no. But thanks for asking! I’m #1060–wave when you go past…
I’ll be right behind you. Heck there is a big chance I’ll be the last one out of water.
