Swim Smart. Bike Strong. Run Tough.
With this post, I want to take you through my game plan for race day. Remember, John Wooden said, “Failing to prepare is preparing to fail.” So, in addition to the physical training and preparation over the last six months, it is necessary to plan out my day. This includes everything from what I want to eat for dinner the night before the race to what kind of beer I want to drink the day after!
Having gone through a successful taper, my race will begin about 24 hours before the actual starting gun sounds when I wake up on Saturday the 23rd, the day before the race. Some athletes like a short (30-45 minute) workout the day before. I find that I function best with a heavy dose of stretching and some light jogging. Throughout Saturday, I will hydrate with lots of water and eat frequent, smaller meals. I will aim for a good combination of carbs and protein, while avoiding sugary foods, which would cause my blood sugar to spike too high (and then have a corresponding slump later on). A good day of nutrition will keep my stomach happy and my digestion nice and smooth.
I will try to go to bed a little earlier, anticipating a 4:30 wake up call in the morning. Of course, it will be a little difficult to sleep with so much on my mind! While I always plan a wake up call or alarm to rouse me the morning of a big event, it is never necessary. My body usually has me up and ready to get going before the alarm sounds. Upon waking up, I will try to slow myself down a bit, relax, and enjoy the promise of the day. Sometimes, it is too easy to get caught up in action and not pause to reflect on the moment and the pleasure of simply attempting an Ironman. Finding this perspective is one of my keys to success. No muscle pain, hunger, or thirst will be as bad if I remember how lucky I am to be there.
After some stretching, I will eat my breakfast about two hours before the 7:00 am start. For breakfast, I like whole wheat toast covered in peanut butter, a banana or two, and plenty of water. Eating early enough will allow this energy food to get fully into my system before I start working too hard to digest any complex carbohydrates. After breakfast, I will double check that I have all the items I need for the day and depart for the race site.
At the race site, I will get body-marked with my race number and age, apply a bunch of sunscreen, continue to hydrate, and check over all of equipment, particularly my bike. After getting this done, there’s will be some time to relax while I wait for the start. This is a nervous/excited time, and it’s best to just sit back and enjoy the moment. It’s also nice to chat with some friends or other athletes, as they are feeling the same emotions. After a bit, it is time to put on my wet suit and get to the start. Here the emotion and adrenaline will build even more. The National Anthem will play, the crowd will continue to grow, and helicopters will fly above to photograph the start. I’ll watch the pro athletes start their race at 6:45 and then it will be time to go!
Swim Smart. My goal for the swim will be to conserve my energy and strength and complete the swim course as efficiently as possible. With such a full day ahead, the advantages to be gained from pushing myself during the swim are almost non-existent compared to the energy required to do so. For example, with a steady, smart pace I hope to swim between 1:05 and 1:10. If I were to push the pace, I might be able to complete the swim in 1:00. The benefit of saving these five or ten minutes is not at all worth the extra effort. I will, for sure, need this energy later in the day. So, if I swim smart, I will leave the water feeling energized and ready to go on with the long day.
Bike strong. The 112 mile cycle is the meatiest section of the Ironman, taking the most time and most of the energy stores with which you start the day. By having a strong ride, I can best improve my race performance.
I will divide the long 112 mile bike inter several segments. This will help me mentally, for I can focus on achieving the next goal, rather than worrying about what lies ahead of what I have done.
The first segment will be the first 12 miles (45 minutes or so). I will use this time to hydrate and get settled on the bike. After a long swim, I will be dehydrated and I need to catch up by drinking some water immediately. I will also probably encounter some stiffness, itchiness, or other nagging issue. I will use the first part of the bike course to resolve these issues and make sure I am ready for the challenges ahead. After the first 12 mile segment, I will be into my nutrition program and settled into a good cycling rhythm.
The next segment will be from mile 12 to mile 56, the half way point. For this stretch, I will focus on staying in an aerodynamic cycling position (the energy savings of reducing wind resistance over 112 miles are enormous!) and keeping a solid pace. I will continue to eat and drink as prescribed by my nutrition plan, and I will also start to monitor my body for any issues, such as nagging pains, digestion issues, or stiffness, that might pop up. Dealing with any potential problems early on will significantly decrease the chance that they might ruin my day. By the time, I reach the half way point at mile 56, I should have a good grasp on how my day is going and what I need to do to set myself up for a great finishing push to the cycle and a good marathon.
The third segment of my ride will be from mile 56 to mile 100. During this time, I will continue to stay aerodynamic and in a good rhythm. At some point in here, the race truly begins, as I will start to feel some fatigue and the mental ups and downs will be more prevalent Maintaining a steady pace, continuing my nutrition plan, and staying positive will be my keys to work though these highs and lows.
As I reach mile 100 on the bike, my focus will begin to shift from cycling to the marathon ahead. I will make certain to get all of nutrition down (at this point, my stomach will be less agreeable to digestion!), and I will start to stretch my legs and back while riding. If all goes to plan, I will reach the finish of the bike course after 6:15 to 6:30 of cycling, and I will still be feeling strong.
Run tough. As I begin the marathon, I will reach what, for me, is usually the worst part of the day as my body adjusts to the challenges of running after such a long cycle. I will probably feel stiff with some aches and pains. This is where it is important to remember two keys to success: patience and acceptance. I will need to be patient with my body and allow it to adjust to running. I will also need to accept that the aches and pains are natural; it’s a long day and I need to recognize this as part of the challenge. After working through the low spot at the start of the marathon, I will start to feel stronger and reach a good running pace.
The aid stations will be stationed about a mile apart during the run, and they make good mental targets. Rather than worrying about the entire 26.2 mils, I will focus on going just o the next aid station and continuing to hydrate and eat (as much as my stomach will allow). During the run, I will drink Gatorade, water, and some Coke. While Coke sounds like an unusual choice, the sugars and caffeine combine for a great pick-me-up. I also find that the carbonation aids digestion.
As I move farther along the marathon, I will undoubtedly have some tough stretches – I will feel fatigue, soreness, and probably some emotions and ailments I can’t predict right now. These moments are when I need to get tough, stay confident, and keep moving forward. By running tough, with a good attitude, I will make it to the finish.
Swim smart. Bike smart. Run tough. That, in a nutshell, is my plan. Of course, part of the challenge will be dealing with the unanticipated problems the day might present…
With this post, I want to take you through my game plan for race day. Remember, John Wooden said, “Failing to prepare is preparing to fail.” So, in addition to the physical training and preparation over the last six months, it is necessary to plan out my day. This includes everything from what I want to eat for dinner the night before the race to what kind of beer I want to drink the day after!
Having gone through a successful taper, my race will begin about 24 hours before the actual starting gun sounds when I wake up on Saturday the 23rd, the day before the race. Some athletes like a short (30-45 minute) workout the day before. I find that I function best with a heavy dose of stretching and some light jogging. Throughout Saturday, I will hydrate with lots of water and eat frequent, smaller meals. I will aim for a good combination of carbs and protein, while avoiding sugary foods, which would cause my blood sugar to spike too high (and then have a corresponding slump later on). A good day of nutrition will keep my stomach happy and my digestion nice and smooth.
I will try to go to bed a little earlier, anticipating a 4:30 wake up call in the morning. Of course, it will be a little difficult to sleep with so much on my mind! While I always plan a wake up call or alarm to rouse me the morning of a big event, it is never necessary. My body usually has me up and ready to get going before the alarm sounds. Upon waking up, I will try to slow myself down a bit, relax, and enjoy the promise of the day. Sometimes, it is too easy to get caught up in action and not pause to reflect on the moment and the pleasure of simply attempting an Ironman. Finding this perspective is one of my keys to success. No muscle pain, hunger, or thirst will be as bad if I remember how lucky I am to be there.
After some stretching, I will eat my breakfast about two hours before the 7:00 am start. For breakfast, I like whole wheat toast covered in peanut butter, a banana or two, and plenty of water. Eating early enough will allow this energy food to get fully into my system before I start working too hard to digest any complex carbohydrates. After breakfast, I will double check that I have all the items I need for the day and depart for the race site.
At the race site, I will get body-marked with my race number and age, apply a bunch of sunscreen, continue to hydrate, and check over all of equipment, particularly my bike. After getting this done, there’s will be some time to relax while I wait for the start. This is a nervous/excited time, and it’s best to just sit back and enjoy the moment. It’s also nice to chat with some friends or other athletes, as they are feeling the same emotions. After a bit, it is time to put on my wet suit and get to the start. Here the emotion and adrenaline will build even more. The National Anthem will play, the crowd will continue to grow, and helicopters will fly above to photograph the start. I’ll watch the pro athletes start their race at 6:45 and then it will be time to go!
Swim Smart. My goal for the swim will be to conserve my energy and strength and complete the swim course as efficiently as possible. With such a full day ahead, the advantages to be gained from pushing myself during the swim are almost non-existent compared to the energy required to do so. For example, with a steady, smart pace I hope to swim between 1:05 and 1:10. If I were to push the pace, I might be able to complete the swim in 1:00. The benefit of saving these five or ten minutes is not at all worth the extra effort. I will, for sure, need this energy later in the day. So, if I swim smart, I will leave the water feeling energized and ready to go on with the long day.
Bike strong. The 112 mile cycle is the meatiest section of the Ironman, taking the most time and most of the energy stores with which you start the day. By having a strong ride, I can best improve my race performance.
I will divide the long 112 mile bike inter several segments. This will help me mentally, for I can focus on achieving the next goal, rather than worrying about what lies ahead of what I have done.
The first segment will be the first 12 miles (45 minutes or so). I will use this time to hydrate and get settled on the bike. After a long swim, I will be dehydrated and I need to catch up by drinking some water immediately. I will also probably encounter some stiffness, itchiness, or other nagging issue. I will use the first part of the bike course to resolve these issues and make sure I am ready for the challenges ahead. After the first 12 mile segment, I will be into my nutrition program and settled into a good cycling rhythm.
The next segment will be from mile 12 to mile 56, the half way point. For this stretch, I will focus on staying in an aerodynamic cycling position (the energy savings of reducing wind resistance over 112 miles are enormous!) and keeping a solid pace. I will continue to eat and drink as prescribed by my nutrition plan, and I will also start to monitor my body for any issues, such as nagging pains, digestion issues, or stiffness, that might pop up. Dealing with any potential problems early on will significantly decrease the chance that they might ruin my day. By the time, I reach the half way point at mile 56, I should have a good grasp on how my day is going and what I need to do to set myself up for a great finishing push to the cycle and a good marathon.
The third segment of my ride will be from mile 56 to mile 100. During this time, I will continue to stay aerodynamic and in a good rhythm. At some point in here, the race truly begins, as I will start to feel some fatigue and the mental ups and downs will be more prevalent Maintaining a steady pace, continuing my nutrition plan, and staying positive will be my keys to work though these highs and lows.
As I reach mile 100 on the bike, my focus will begin to shift from cycling to the marathon ahead. I will make certain to get all of nutrition down (at this point, my stomach will be less agreeable to digestion!), and I will start to stretch my legs and back while riding. If all goes to plan, I will reach the finish of the bike course after 6:15 to 6:30 of cycling, and I will still be feeling strong.
Run tough. As I begin the marathon, I will reach what, for me, is usually the worst part of the day as my body adjusts to the challenges of running after such a long cycle. I will probably feel stiff with some aches and pains. This is where it is important to remember two keys to success: patience and acceptance. I will need to be patient with my body and allow it to adjust to running. I will also need to accept that the aches and pains are natural; it’s a long day and I need to recognize this as part of the challenge. After working through the low spot at the start of the marathon, I will start to feel stronger and reach a good running pace.
The aid stations will be stationed about a mile apart during the run, and they make good mental targets. Rather than worrying about the entire 26.2 mils, I will focus on going just o the next aid station and continuing to hydrate and eat (as much as my stomach will allow). During the run, I will drink Gatorade, water, and some Coke. While Coke sounds like an unusual choice, the sugars and caffeine combine for a great pick-me-up. I also find that the carbonation aids digestion.
As I move farther along the marathon, I will undoubtedly have some tough stretches – I will feel fatigue, soreness, and probably some emotions and ailments I can’t predict right now. These moments are when I need to get tough, stay confident, and keep moving forward. By running tough, with a good attitude, I will make it to the finish.
Swim smart. Bike smart. Run tough. That, in a nutshell, is my plan. Of course, part of the challenge will be dealing with the unanticipated problems the day might present…
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