Preparing for Personal Bests

This evening, I completed a 90-minute ride, followed immediately with a 30-minute run. Last night, I completed my first (fast) 10K tempo run in two months. Last week, I completed 15 hours worth of triathlon training time. It is six weeks out to my next Ironman triathlon. The total hours of training dedicated to the 226K-triathlon may be deceptive, as consistency matters just as much as pure distance. The ability to complete twice-a-day workouts, or back-to-back disciplines counts towards the final race-day tally. Faster or slower, in daylight or in darkness – your preparation means a lot to your ability to complete or compete.

Last year, I did not take too much of a break after the Singapore Marathon. After completing Ironman Lanzarote (my second time), and canceling Ironman Canada (my first) I focused on running. I earned personal best times in my 10K, 10-mile, 21K, 30K and full marathon. I also earned my first Boston Qualifier (BQ) at the Hong Kong Marathon last February. I also experienced my first bout of foot injuries, despite a successful training regime of 3 weekly run workout that did not exceed 50K in total.

I earned some personal achievements including winning the veteran’s category in a half-marathon, several top-6 placing in duathlons and runs, and a BQ/PB in a marathon. I also maintained my top-1 percent national ranking as a marathoner.

Ironman NZ will be my biggest challenge to date, as I will attempt to earn PBs in all three disciplines, as well as an overall best timing for the full Ironman distance. I trust my Coach, I am committed to my training, and I have faith that the process will work (as it did for others). Six weeks may not seem like much time but every workout, every resting moment and every meal will add to my capability and confidence.

Which will be your next challenge and attempt for a PB?

10 Things About Training For Your First Ironman Triathlon

1)    World Triathlon Corporation (WTC) organizes the M-Dot series of Ironman. Non-M-Dot races may be less expensive and you are more likely to get an entry spot. European races are transferrable within the EU for a mild transfer fee. There are currently no more Asia-based races; only in Australia and New Zealand.

2)    It would be best to link your vacation to a race, or the cost to race alone would be punitive. You may want to bring your spouse along to experience the event.

3)    With a consistent base of one year of endurance training, it takes about 16-20 weeks to prepare adequately for an Ironman race.

4)    You will require at least 12-15 hours per week of training for your preparation. Some weeks are ‘easier’ weeks, with possibility of twice-a-day sessions (depending on your work schedule).

5)    If it is your first time, it will make more sense to use the services of an online coach. Select an expert who has raced a similar race before, and who may fit your profile.

6)    In training, you will have to cover at least 180-200K in your longest ride, 4K in your swim, and up to 32-34K in your longest run. Include shorter, local races as preparation.

7)    You will access your nutritional needs during these long run and ride sessions. How much you consume during the longer legs will be determined during training. Use products you trained with.

8)    Never use new equipment or nutritional products on race-day. Break in your wetsuit early (at least three times in training before the race).

9)    Do core and strength training as part of your weekly preparation – over and above your core training. Focus on flexibility, core strength, and weight-bearing resistance exercise.

10) Once you confirm your race application, do book your accommodation early. These sell out early if they are situated near the race-site. Longer distances may involve rental of vehicle.