Preparing For Your First Ironman Triathlon (IMWA), Part 2

Leadership Lessons From: Kevin Siah, Perth-based Acountant and talented triathlete.

Kevin (in blue) races just ahead of Kona-finisher Wong Ah Thiam.

Hi Enrico, very honoured to give some input.

IMWA 2012 will be my 6th Ironman, and 3rd one on the same course. The swim being – out and back – along the jetty is relatively straightforward. However from previous experiences, there are not many buoys to mark the course and there can be some pretty big swells in the water. First-time participants just have to keep calm and keep swimming, gauge their distance from the jetty every now and then, to ensure they're swimming in a straight line.

The bike course – although very flat – is not an easy one, as it is open to winds; and, the constant pedaling and posture can take its toll later in the course. A good strategy will be not to get too excited and go out too hard in the beginning. Also keep your nutrition topped up. If it is the same as last year, you can only access your special needs on the 2nd and 3rd lap. But there are plenty of food/drink stations every 20km, or so.

Kevin is highly disciplined to do his preparation, and thus performs very well.

The run course is along the coast so, again, could be impacted by winds. There would be food/drinks stations every 2km or so, but no sponges though. The local crowd really embraces the event – they'll set up tents with music to cheer you on; some even use their garden hose to cool you down. It's always been said ‘It all comes down to the run.’ Whatever discomfort or fatigue you experience, the key is to keep on moving. If you have to slow down or walk, do so with purpose i.e. when going through a food/drink station, preventing a cramp, etc. Remember, the faster you get moving, the earlier you will finish!

My 20 Pre-Race Preparation Tips For Singapore 70.3

It is two days from the fifth edition of the Half-Ironman in Singapore, and here are my pre-race tactics that are designed to enhanced my racing focus, and reduce my confusion and anxiety.

1)    Lay out exactly the race-day stuff you will need.

2)    Eliminate unnecessary weight (equipment).

3)    Load all my energy gels (High5 Energy Gels and Energy Source 2:1) into two fuel-bottles (one each for bike, and one gel bottle for run).

4)    Eliminate unnecessary stuff on the bike/body (except watch, race-ID band).

5)    Use elastic laces or lace-locks (reduce chance of dangling shoelaces and affected rhythm and pace).

6)    Put your bike shoes on your pedals, and keep them horizontal with rubber bands. Practise mounting/dismounting and slipping the shoes on/off before the race – not that difficult.

7)    Use your regular sports-drinks (one prepared bottle on your bike), and one empty cage for disposable bottle. A drop-bottle between your aero-bars may be convenient for constantly having your drink.

8)    Stick fuel-bottle into running shoe, so you can retrieve it as you shoe up.

9)    If you think that constitutes extra weight, stick the gel-sachets into your tri-suit pockets. Swallow the gels before you drink at the aid-stations.

10)Final bike check for brake cables, tyre quality, and tightened bottle-cages.

11)Use a running visor, or have a haircut instead. Stay cool.

12) Bring a tyre patch-kit, or inflatable system.

13) Bring spare goggles and racing socks.

14) One large towel to locate your bike, sit down on, as you wipe your feet before wearing your shoes. Grit and debris can cause abrasions.

15) Do one swim in your actual race-gear. Avoid changing tops or tights – wastes time.

16) Fasten your race stickers early onto your bike and helmet.

17) Do one last, easy, wetsuit swim the day before to stay sharp (I did a 30-second ride/run workout 12 hours before the Hong Kong Marathon) or short run/spin. It keeps your muscles activated without exhausting them. Avoid it if you are fatigued.

18) Be up, at least, 2.5 hours before race. Have a light breakfast, black coffee (if you need it), water and one energy gel.

19) Have a mild warm-up before race. Rehearsing your swim strokes in the water certainly helps!

20) No mental pressure on yourself. Pace yourself, smile, feed and hydrate yourself. A PB is a bonus.

I hope that this helps you. Remember to attend the race briefing to have a sense of the route and safety rules (bike-length penalty). For the Ironman 70.3 Singapore edition, we do the following pattern: Swim (2 loops); Ride (3 loops); Run (2 loops)

Racers and supporters - Have a great day out! 

*****

Last night, I did a 11K tempo run of about 4:25 minutes/K. I was pleased I finished relatively fresh, without the telltale laboured breathing I am used to when my body shifts to anaerobic mode. I almost ran into 2005 Hawaii Ironman Triathlon World Champion, Faris Al Sultan near my finish. The crowd was getting thick with pedestrians and picnickers strolling, unaware, on the running path. I recognized Faris from my 2008 Ironman Malaysia on Langkawi Island.

I completed my dual-set with 30 minutes of easy swimming. My coach, Fox sent me a list of things to do before Sunday’s race, mainly on transitions. I wasted too much time in the past on silly, useless, methods. With two more days of rehearsals, I am sure I will reduce some of this down time and enhance my racing experience. Today, I will collect my race-kit at Suntec City, perhaps watch the press conference with the pros, and then follow up with an easy run with Pete Jacobs – Kona’s best marathoner (and one of its best swimmers) last year. I will do a specific run clinic on Monday with Pete; the last session I had with him was about a year back and I focused on forefoot running. It obviously worked as my running improved much over the past year. It should be a fun day.

Get Packing For the Pecking Order

Prior to your next Ironman or 70.3 race, here are some packing considerations:

1)    Get a ‘what-to-bring’ list drawn up first.

2)    Place your race-kit aside (racing attire, helmet, race-belt, shoes, heart-rate monitor, speedometer, Bento-box, sun-shades, wetsuit, Ziploc bags, and nutrition).

3)    Check the condition of your race-kit for potential wardrobe malfunction or mechanical malfunction.

4)    Bring extra socks, energy gels, goggles, and salt-tablets.

5)    Pack your bike into bike-case (dismantle/loosen cockpit, saddle/seat-post, pedals).

6)    Nutritional package for your Special Needs bag (including solid/comfort food to be purchased from the supermarket).

7)    Prepare both wet-weather/cold-day attire and nutritional support.

8)    Pack your tools in the bike-case (Allan-keys, spare-tubes/tyres, duct-tape/masking tape, foldable scissors, and old water-bottles to discard at aid-stations).

9)    Re-check your list (see if you left out anything).

10) Buy your CO2 canisters at the race-fair (anything else, bring from home. Bring enough money for the pre-race and post-race merchandise shopping. If you are an iPod person, bring your digital music along.

While we are on the subject of preparation, here are some splendid short articles worth your attention.

Here are useful open-water swimming considerations by Swim coach, Kevin Koskella.

What is like to complete a Deca-Ironman? Results of this year’s races here.

If You Got To Go, You Got To Go!

I posted this link to Chrissy Wellington’s blog on the Triathlon Family Forum. I enjoyed the honesty and realism behind her race preparation and racing psychology. Most of all, I wanted to highlight the fact about the dilemma that professional triathletes have when racing, and needing to relieve themselves, tactically.

In the past, some of my triathlon buddies scoffed at my practice of, occasionally, relieving myself on the ride. My Coach, the Fox, instructed me to learn how to do it. He had asked me if I noticed if professionals take a pee break. I have not. I discovered that they do it on the ride; female pros included. In Chrissy’s recent blog, she confessed that she relieved herself six times! At least she was adequately hydrated. My friend, Hui Koon remarked in his forum posting today, that he could have been dehydrated during races. I actually rode to a PB in Ironman Malaysia in 2008 when I kept to my bike throughout. Roadies have told me about their one-handed technique for relieving themselves on long rides – I was impressed.

If you don’t pee often during the race, you may be dehydrated. Dehydration may cost you your race. Your body’s ability to process oxygen may be impeded when your blood is thick due to inadequate fluid intake. Dehydration leads to loss of power on the ride and reduced stamina on the run. Urine is sterile. When you drink enough, your urine is clear and odourless.

Why do you choose to be sickened by bodily discharge? Let’s be clear: nobody is attractive and glamorous as they cross the finishing line. Sweat-stained, attire blended with nasal and oral discharge, are not particularly attractive even to your embracing family members. Hey – we stink! And that’s the truth. Showers and baths will do the trick of smelling good.

If you want to save precious time for your PB, and wish to relieve yourself on the swim, ride and run then consider the following:

1)    Practise in training. Many people cannot pee on command. You got to train for it.

2)    Pee in your wetsuit – not a major issue. Pee on your ride and run, rinse immediately with water. Use your bidon to squirt the residue away by aiming at your groin. Some of it will run into one shoe, and you can wash it after the race.

3)    See before you pee: watch if there is anyone behind you. It is not courteous to leave your trail without warning.

4)    Do it as you cruise downhill, or have a freewheeling moment.

5)    If modesty or habit does not allow, then head for a porta-loo. Aim for an empty one, or the shortest queue. From experience, I’d head for an all-guy queue. Don’t take it personally.

6)    After the race, give your bike a wipe through. Degrease and clean. Salt water does the most damage to metallic parts of your bike.

7)    I am not selling bike, and my seat can be replaced through time.