A Week’s Rundown To Ironman

The tapering week leading to the Ironman triathlon is often mistaken as the time to either do more training, or to rest completely. Neither option is the best. In fact, a blended approach would make more scientific, bodily and intuitive sense.

A proper tapering process, when adhered to closely, is not a cessation of activity but rather a reduction of overall physical workload. You will still swim, ride and run however you will do a fraction of the usual workload. Your overall mileage is reduced gradually, so that your body does not go ‘cold turkey and be shocked into inactivity. You want to rehearse your three disciplines so that your body is primed for the race. The delicate balance is to not do too much as to exhaust and deplete the body before race-day, and not too little as to lead to a loss of fitness. Up to three weeks before the race, get a weekly sports massage to work out the kinks in your muscles. Muscle spasms (knots or cramps) reduce the muscles ability to exert the most power and strength when you need it most. Over-stretch tight muscles during racing and, you may incur the wrath of a painful cramp as retribution.

The mysterious aspects of tapering is that you may experience soreness, potential niggles (injuries), and a sense of frustration that you may be doing too little. This is a risky proposition: to want to do a little more, when you should be repairing your body, nourishing it, and allowing it to fully recuperate from weeks of intense training. My electrolyte intake will be at its highest as I want to infuse water within my muscles (intramuscular fluid).

For my tapering week, my swims are limited to a total of 1.5-2.0K (mostly practising drafting, sighting and some speed work), rides to 2 hours of intervals (short fast bursts with longer recovery sets), and running to 5-10K at race-pace. The day before the race, I will rehearse a short ‘triathlon’ just to keep my muscles attuned, and then I will check my bike in. I will do nothing at all two days before, and get most of my restful sleep. It is hard to get quality sleep the night before, if you spend the night going to the bathroom as you rehydrate on your return. Pre-race nerves also upset your restfulness.

Go over your race gear, and ensure that you carry enough nutrition for your ride and run. If inclement weather prevails, prepare extra attire and warm clothing. Check and test for quality of race-gear. Whenever you can, raise your feet and rest. Keep shopping to after your race, especially when you need to up early to purchase the finisher’s merchandise.

10 Considerations In My Final Tapering Week

Tomorrow, I will fly off to Auckland before heading out to Lake Taupo on Wednesday. Then, final preparations begin for my race-readiness at 7.00am, Saturday, 3 March.

With one week to go, I still have to taper properly. This is a crucial week that can sabotage your efforts, if you are not diligent. This week, I had gradually-reduced mileage, including short runs, rides, and swims. Today, I ran one hour (90-94rpm cadence @ 5:15-5:30K/minute pace) along the beach route, and did a 45-minute pool session (pool-buoy sets and sculling). Yesterday’s 2-hour ride is a weaning off the 4-6 hour sessions that I completed weeks ago. My calves are now sore, as my easy ride included 40 minutes at half-Ironman race pace. Thanks to Nicholas who kept me company over several Saturdays. Hopefully, tomorrow morning’s sports massage session will help release residual muscle tension and knots in my legs.

Some cumulative, positive signs in my third attempt at this series include:

1)    I completed about 75 percent of Coach’s weekly training prescription. And, he is happy about that.

2)    I finally completed a few 13-15 hour training weeks, which are achievements for me. I am, naturally, averse to physical activity - but I enjoy racing.

3)    Swimming much more regularly, with strength-specific, sessions. Thanks to support from triathletes (buddies of Ironman 70.3 World Championships in 2008/2009), Marco and Kenneth!

4)    I feel more confident of my swim fitness and technique in my open-water, wetsuit swim last Saturday. I progressed to the middle of the pack with more upper-body control.

5)    I am more patient and mindful of my marathon pace, opting to use both intuition AND my Garmin 310XT  monitor and stick to my race pace of 5:15-5:30K/min at a cadence of 90-92rpm. I take more, smaller, steps now, without being winded and still maintaining my race-pace.

6)    My switch to Hammer Nutrition (Coach’s suggestion) after weeks of experimentation led me to my confidence in its products. I will use mostly Perpeteum endurance drink, gels and Endurolytes (salt replacement) as my main source of nutrition. I will carry less nutritional load, but nutrition-loaded supplements.

7)    My ride sessions (with strength-based training, short time trials, and race-pace sets) have given me more confidence on my bike. I can take hilly routes better now.

8)    Unlike 2010, where I lost swim and ride fitness due to a car accident (I was hit from behind by a taxi), I am more race-fit and determined to do my best. Third time lucky?

9)    The fact that I got my replacement Elite Custom Razor frame in (I thrashed mine when I hit a stationary truck) four weeks ago means that I have a custom-crafted and custom-fitted bike to allow me to ride comfortably and accentuates my fitness. Only concern is that I rode roadie style for four weeks and did not do much by way of the aero-position.

10) I am almost race-packed, so none of the troublesome worries that comes about from poor travel planning and preparation.

I will post more upon my arrival.