For those doing your first Ironman triathlon in China in May, congratulations for taking the next big challenge! Here are considerations for your race preparation:
1) Continue training despite it being a month away. Start tapering in three week’s time. Less is more - you will feel stronger and pumped up. You don't want to be as flat as Dave Scott's Coke on his marathon.
2) Your immune system is highly compromised when doing long mileage. Ensure at last 7-8 hours of sleep per night. Nap if you feel you need it. Sleep is the best ‘anabolic’ (rebuilding) activity.
3) Increase your protein intake. Recent research indicates that we may need more than expected. Focus on whey protein without artificial sweeteners; avoid isolated protein supplements. Soy protein is not useful.
4) Your need for immune-boosting nutrients will be significant when you do long rides and runs. Ensure adequate water, vitamin C, zinc, glutathione, glutamine and herbs (such as Echinacea) to boost your immune system.
5) Reconfigure your bike if it is causing you discomfort. If it is a hilly route, opt for a compact crank (with the right gear ratio). Get your bike fitted if you ache in the wrong places, or feel injured. Use a road-bike for a hilly course; use a tri-bike for a flat course. Service your bike early (the last-minute, queue at your favourite bike store may be paranoid-long). Replace old tyres with new ones before the race; replace soiled and flared bar-tape. Review your drink-cages; tightened loose screws if you are using rear-seat cages (example: X-Lab). ELIMINATE TECHNICAL DISTRACTIONS!
6) Train as if you are racing: start using your race nutritional support. Time to invest and evaluate how you feel when you ride and run with electrolytes, energy gels and drinks. Can you consume one packet of gel every 20-30 minutes? Do you require more calories on your ride, so as to be fresh on your run? How much fluid will you need? Stick to the same brand of energy and electrolytes that you trained with.
7) Check that all your instruments are working correctly. Get fresh batteries for your odometer/speedometer, heart-rate monitor and digital watch. Ensure that your cadence, speed and heart rate can be detected. Keep your mathematics to minimum, so you can focus on other important matters like your safety, nutrition and race tactics.
8) Ensure that your swim equipment is more than useable. Ensure that your wetsuit fits well (not too loose to be waterlogged, or too tight to be a pain to wear) and is free of fingernail tears. Patch any tears (seek a professional if you don’ know how). Bring body lubricant or plastic bags to facilitate suiting up. Have two goggles that have been tested; swim in them in both pool and the sea/lake to detect potential leaks (it can happen when you scrunch your face in stress during a swim).
9) Get ready: have your bike-shoes/cleats locked into your pedal. Practise mounting on/off your bike. Use quick-laces (or elastic) for your running shoes. Practise your T1 and T2 transitions during training. Think change parade in the military!
10) Have a list of things to bring and do. Review this list. Follow the list. Request your traveling partner remind you about contents of this list.
Enjoy and appreciate your preparation stage. You have done the miles. Now time to enjoy the fruits of your training. It will save you heaps of time, and present better overall performance for you!
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