Leadership Lessons
From: John ‘Cookie’ Cooke, Perth-based lawyer and committed endurance athlete –
8-time Ironman finisher (5 X IMWA).
IMWA is a great race for the beginner. But like
any Ironman, it is an endurance race and it is about preparation. The next six
weeks is crucial and, hopefully, they would have had a solid block of training
behind them. I think a 4-5 month preparation is necessary. In no particular,
order my quick thoughts:
The key suggestions, now, are to do at least 2
long rides of 5-6 hours and some long runs.
Start planning and writing down a nutrition-plan
and practise it. Work out how many calories and electrolytes you will need with
hydration, and practise it. Be flexible to test it against a very hot day and a
very cold day, although for the past few years IMWA has been a warm day.
A Singaporean, John races in IM Singapore 70.3 when he can.
Do practice some open-water swims. Most
triathletes still have issues with the swim leg, and I still need to get a lot
of practice in the ocean before I am comfortable.
Basically, the more preparation you have the more
you will enjoy the race, and the faster you can go without bonking.
In terms of the mental side, like any problem that
needs to be solved, do not focus on the whole problem (race) for it can be
daunting for any first-timer. It is a long race, and so just start to think and
even visualize the different legs, how you plan to start in the swim, and where
you are going to position yourself. In the ride, visualize riding, getting into
a routine of eating and drinking, and trying to maintain a pace that is
suitable.
John completed the challenging Ironman Lanzarote, Spain in 2011.
Where possible, always drive through the course
for the bike leg. Get your bike serviced, before the race and make sure you have
all the equipment you need. Make a checklist.
Most of all – enjoy the experience. Too many
participate because it is on their bucket list of things to do. Whilst
the race is important and finishing is important, it is the training, and the
day itself that enlightens us about testing our self. Each race is different,
and how we react will be different, too. Have a Goal A, Goal B and Goal C. Set
targets that are realistic and achievable. The aim is to finish, and
then to get a PB in each leg, if possible.
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