Long Distance Triathlon - Ironman and Ultras
So... you are committing to a race, good on ya! Your next challenge is to pick one, prepare for it, organise the logistics to get there and 'with the minimum stress possible' collapse at the finish line, recover your equipment, crawl back to your accomodation to recover, celebrate or both!
You can complete this 'epic task' of organisation and event logistics on your own, however, it's far easier and much more fun with a support team/person. Most races have a festival atmosphere with plenty of entertainment to keep your support team amused whilst you are slogging it out on the course!
Pick an event
So how do you know which event you should enter? To pick the most suitable event for you it's important to understand what you want from it. Are you looking to complete your first race in an atmoshpere that isn't to intimidating and a little more personnel or are you looking for challenging events on hard courses with a competitive field? Here are a couple of points to consider:
All of the above will shape your decision as to which race you want to complete. Information on races can be gleaned from race reports, athlete blogs and media reports from previous years. Many events have an established culture and style allowing athletes to better understand what they can expect.
Event Logistics
Having a logitics plan for the event not just the race, it will enhance your enjoyment immeasurably and reduce the stress for everybody involved. The points below will give you an idea of some of the considerations you should factor into your planning:
Attitude
Don't be a princess in the build up or during the race. Things will go wrong and won't always go your way, this is part of the test and you should thrive and learn from these experiences. Respond positively to adversity and you will succeed, your support crew will brim with pride and you will be able to look back on how you dealt with your race adversities with a big grin on your face. If you see somebody having a hissy fit about headwinds, a puncture, or that things aren't going their way, imagine how you would would respond to it in a positive, proactive and confident manner. You will feel stronger for it!
Did Not Finish (DNF) - Unless you leave the course in an ambulance, your body fails or you wrap your bike around a tree prepare a strong case for the 'mirror jury'! Imagine the disappointment after the training, expense and expectations of yourself, friends and family. Plan and prepare for success, if it gets painful live with it and see it through. A hard fought, painful race can be just as satisfying in hindsight... you didn't enter the event because it was easy!
Training
You can finish an Ironman distance event in a decent time with a fairly relaxed/loose training programme. If you have no background in endurance sports you should focus on building an endurance base across all disciplines and technique. This can be achieved with 8-14 hours of training a week with physical development tracked using a basic heart rate monitor. For those looking at intermediate and advanced levels of performance, intensity and strength training become more important.
Darroch finished his first ironman having trained in a 5m pool, on an exercise bike and running around a small compound in Nigeria. No matter how busy your life, sporadic your available time you can fit the hours in and you will feel better for it!
Pre-Race
The event organisers will have provided an athletes instruction guide, print it off, read it and highlight tasks and key timings that you are required to complete. Prepare a list of those tasks and complete them, if you have any queries they can normally be answered on a race organisers 'FAQs' or with a quick google search. Equally when you are at an event ask an official or fellow athlete, often a good icebreaker with like minded souls and you will be surprised where that conversation may take you!
If it is your first race, try and attend as many of the events on the programme prior to race start as you can. Most races follow a similar format and it will give you good understanding of what to expect in future.
Race Day
Be organised and methodical, have a programme taking you from your bed to the start line, have a race plan (and a plan B) and you will be fine but remember that you need to adapt to changes during the race such as heat, cold, increased fluid intake etc. Above all think positively and remember that you are an iron distance athlete and can achieve anything under any circumstance. Visualisation is a great tool, spend time visualising success (you will get a positive kick out of it), dealing with problems, transitions and adapting your plan as the race unfolds and you will be mentally rehearsed to compliment your physical preparation. A well worn triathlon saying is that 'the swim and bike legs get you to the start of the race', this is so true and managing your race so you arrive at the start of the run in good order will define your race.
Post Race
First of all enjoy what you have just achieved and suck up the atmosphere - YOU ARE NOW AN IRON ATHLETE! Shortly after that, work out what your body needs (food, fluids, cleaning, warmth, medical attention etc) and sort your kit out. You will be surprised how quickly your body will start stiffening up when you finish, the longer you leave your post race administration the more painful or difficult it will become. This is easier if you have a support crew, however, they can't always access all areas so self help is required. All you have to think about now is which crazy event you want to do next...
Nutrition
Unless you have a medical condition limiting you to what you can eat the body is pretty good at extracting energy from the food and fluids you ingest. Gels, bars and powders are great on race day due to their convenicance, some may require use before an event for your digestive system to get used to them. But... during training fruit, flapjacks, honey sanwiches, malt loaf and a range of normal every day healthy foods are perfectly adequate, more enjoyable to eat and cheaper. A very basic understanding of nutrition (readily available through a quick google search) will help you identify what these are - we have outlined foods we like under the triathlon nutrition and useful stuff sections.
Important note - Test your nutritional plan in training, make sure it works for you and it has been tested in hot and cold conditions as both have different effects on the body. If you aren't using the event nutrition, test it out to see if you can live with it. Darroch's soft gel flasks fell out of his vest pockets at T2 in Roth, he didn't notice because thousands of amazing people were cheering him on. He had to use the race gels which were awkward to open and unpleasant to eat but he had tried them and they worked avoiding a potential problem!
Medical
Unless you have an existing medical condition there are some medical issues you may have to deal with before and after the race. We will look at a few areas and some potential fixes that will help to get you through the race.
You can complete this 'epic task' of organisation and event logistics on your own, however, it's far easier and much more fun with a support team/person. Most races have a festival atmosphere with plenty of entertainment to keep your support team amused whilst you are slogging it out on the course!
Pick an event
So how do you know which event you should enter? To pick the most suitable event for you it's important to understand what you want from it. Are you looking to complete your first race in an atmoshpere that isn't to intimidating and a little more personnel or are you looking for challenging events on hard courses with a competitive field? Here are a couple of points to consider:
- Cost - Normally the further the event is from home the more expensive your costs are going to be, especially when you consider accomodation and travel.
- Course - They vary hugely. Dependent on location your chosen event will be affected by weather, elevation gain, technicality of the bike course, temperature of the water and numerous other factors. Often the more scenic the race, the more testing the conditions as you will invariably be in the mountains where all of the above will come into play.
- Scale - Do you want a huge event with stars of the day such as 'Challenge Roth' or a smaller event with a more personal atmosphere like the 'Brutal'.
- The Challenge - Is it to finish your first event in an environment supportive of success or are you looking to spend every physical and emotional penny at a hostile course full of potential threats and challenges!
All of the above will shape your decision as to which race you want to complete. Information on races can be gleaned from race reports, athlete blogs and media reports from previous years. Many events have an established culture and style allowing athletes to better understand what they can expect.
Event Logistics
Having a logitics plan for the event not just the race, it will enhance your enjoyment immeasurably and reduce the stress for everybody involved. The points below will give you an idea of some of the considerations you should factor into your planning:
- Accomodation - The closer it is to the course the better, preferably within walking distance. You spend alot of time before the event familiarising yourself with the course, at the event expo, pasta party, registration, race briefing, some socialising, eating out and most importantly setting up prior to the start! This can mean a lot of movement back and forth, being closer saves time spent in a car or waiting for public transport. If you are in accomodation away from the event ensure public transport links are conveniant as it is sometimes less hassle than a car (parking can become a competitive sport at a busy race).
- Equipment - Plan out your equipment requirements for the event, pack them in easy to access containers/bags and in order or requirement. If you are taking a vehicle, labelled plastic boxes are a great way of staying organised. Otherwise use clear drybags and ziplocks. Always try to minimise the equipment you take, it will help to keep you organised and more importantly calmer. The more races you do the better you will become at streamlining and organising your kit.
- Timings - It might sound a little 'OCD' but develop a personnel programme for the event and understand how long individual activities will take. You will be surprised how many people turn up in a state of panic for the race start because they didnt factor in extra time for a busy road, going to the toilet 8 times or have forgotten an item of equipment. This will ensure you get to see and experience most of what you want from the weekend and allow your support crew to better understand their part in the plan.
Attitude
Don't be a princess in the build up or during the race. Things will go wrong and won't always go your way, this is part of the test and you should thrive and learn from these experiences. Respond positively to adversity and you will succeed, your support crew will brim with pride and you will be able to look back on how you dealt with your race adversities with a big grin on your face. If you see somebody having a hissy fit about headwinds, a puncture, or that things aren't going their way, imagine how you would would respond to it in a positive, proactive and confident manner. You will feel stronger for it!
Did Not Finish (DNF) - Unless you leave the course in an ambulance, your body fails or you wrap your bike around a tree prepare a strong case for the 'mirror jury'! Imagine the disappointment after the training, expense and expectations of yourself, friends and family. Plan and prepare for success, if it gets painful live with it and see it through. A hard fought, painful race can be just as satisfying in hindsight... you didn't enter the event because it was easy!
Training
You can finish an Ironman distance event in a decent time with a fairly relaxed/loose training programme. If you have no background in endurance sports you should focus on building an endurance base across all disciplines and technique. This can be achieved with 8-14 hours of training a week with physical development tracked using a basic heart rate monitor. For those looking at intermediate and advanced levels of performance, intensity and strength training become more important.
Darroch finished his first ironman having trained in a 5m pool, on an exercise bike and running around a small compound in Nigeria. No matter how busy your life, sporadic your available time you can fit the hours in and you will feel better for it!
Pre-Race
The event organisers will have provided an athletes instruction guide, print it off, read it and highlight tasks and key timings that you are required to complete. Prepare a list of those tasks and complete them, if you have any queries they can normally be answered on a race organisers 'FAQs' or with a quick google search. Equally when you are at an event ask an official or fellow athlete, often a good icebreaker with like minded souls and you will be surprised where that conversation may take you!
If it is your first race, try and attend as many of the events on the programme prior to race start as you can. Most races follow a similar format and it will give you good understanding of what to expect in future.
Race Day
Be organised and methodical, have a programme taking you from your bed to the start line, have a race plan (and a plan B) and you will be fine but remember that you need to adapt to changes during the race such as heat, cold, increased fluid intake etc. Above all think positively and remember that you are an iron distance athlete and can achieve anything under any circumstance. Visualisation is a great tool, spend time visualising success (you will get a positive kick out of it), dealing with problems, transitions and adapting your plan as the race unfolds and you will be mentally rehearsed to compliment your physical preparation. A well worn triathlon saying is that 'the swim and bike legs get you to the start of the race', this is so true and managing your race so you arrive at the start of the run in good order will define your race.
Post Race
First of all enjoy what you have just achieved and suck up the atmosphere - YOU ARE NOW AN IRON ATHLETE! Shortly after that, work out what your body needs (food, fluids, cleaning, warmth, medical attention etc) and sort your kit out. You will be surprised how quickly your body will start stiffening up when you finish, the longer you leave your post race administration the more painful or difficult it will become. This is easier if you have a support crew, however, they can't always access all areas so self help is required. All you have to think about now is which crazy event you want to do next...
Nutrition
Unless you have a medical condition limiting you to what you can eat the body is pretty good at extracting energy from the food and fluids you ingest. Gels, bars and powders are great on race day due to their convenicance, some may require use before an event for your digestive system to get used to them. But... during training fruit, flapjacks, honey sanwiches, malt loaf and a range of normal every day healthy foods are perfectly adequate, more enjoyable to eat and cheaper. A very basic understanding of nutrition (readily available through a quick google search) will help you identify what these are - we have outlined foods we like under the triathlon nutrition and useful stuff sections.
Important note - Test your nutritional plan in training, make sure it works for you and it has been tested in hot and cold conditions as both have different effects on the body. If you aren't using the event nutrition, test it out to see if you can live with it. Darroch's soft gel flasks fell out of his vest pockets at T2 in Roth, he didn't notice because thousands of amazing people were cheering him on. He had to use the race gels which were awkward to open and unpleasant to eat but he had tried them and they worked avoiding a potential problem!
Medical
Unless you have an existing medical condition there are some medical issues you may have to deal with before and after the race. We will look at a few areas and some potential fixes that will help to get you through the race.
- Friction Injuries - If you are prone to blisters or are coming to the race with heat spots or recovering areas of skin on your feet, taping your feet will in most cases save your feet. Zinc Oxide tape works well and is used in the military for endurance events. Ideally you should practise applying the tape in a single layer to prone areas. Applying the night before the race will allow the tape to relax onto your feet, reducing the liklihood of bunching and allowing you the opportunity in the morning to adjust if required.
- Cramp - Darroch has completed numerous military endurance events in hot environments (40+ celsius) and hadn't suffered from cramp. His first Ironman in what he considered warm weather (30+ celsius), saw him suffering with bad cramps in his groin during the run glueing him to the spot for a couple of minutes until he walked it off. Salt tablets are an excellent remedy for cramp but should be tested in training to ensure that you understand what your body needs, especially if you are a heavy sweater.
- Dehydration - In the days prior to the race you should increase your fluid comsumption ensuring that your urine is clear in colour. From the moment you wake up sip fluids little and often, this can be water, electrolyte drinks or your liquid carbohydrate. As part of your training you should have programmed yourself to follow the same routine of drink little and often, if you are serial offender for not drinking enough use a prompt every 15 minutes, aid station, distance sign or anything else that will provide a regular nudge. Dehydration especially in hotter conditions can come on quickly affecting you physically in a number of ways including but not limited to decreased performance, headaches, dizziness, nausea, cramps and if left can develop into serious or life threatening injury/illness.
- Heat Injury - There are a number of means by which you can limit the affects of heat, however, by taking part in an endurance event in hot conditions you increase this risk. The onset of a heat injury can be rapid, disorientating and life threatening. The best means to counter the affects of heat are to cover up, drink little and often, use shade when available and if you can, a good soaking feels great. Overheating is something you need to conciously stay on top of as most of us run our engines in the red in hotter conditions. Continually consider means to keep the heat in check and any signs of heat injury. Symptons include but are not limited to confusion, disorientation, fainting, fatigue, headaches, muscular and stomach cramps, nausea, vomiting and diarrhoea.
- Cold Injury - This can creep up on you and often experienced when you are already wet, fatigued and compounded by dropping temperature and increased wind. This is something else you need to conciously stay on top of, especially when conditions turn wet and cold. A warm hat, buff and gloves combined with a windshell top is often enough to keep you warm enough if you keep moving. Having your head, neck and hands covered insulates the areas of your body venting most of the heat and will help keep your fingers warm enough to deal with fiddly mechanical issues. Symptons include but are not limited to a feeling slightly drunk (whoozy), clumsy, disoriantated, white clamy skin, numbess in your hands and feet.
- Diarrhoea/Stomach Issues - Some people are unfortunate enough to suffer from the runs during a race. This can be quite difficult to manage during an event, especially if you can't clean properly which can lead to painful skin issues with a day in the saddle and marathon ahead of you. Having spoken with a few people about this issue and through shared experience the consensus was that taking Imodium shortly before the race after succesful toilet trips worked well.