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Norseman Update 14 July 2009

In Ironman, Norseman triathlon, Simon Ward, Training of TTC (July 14, 2009 2:54 pm)

Not long now. In fact it’s less than 4 weeks until the big day. Of course we are right in the middle of “Ironman Season” so as I’m busy preparing for my event I have to keep more than 1/2 an eye on all of the athletes that I coach. So far this season there have been 9 successful finishers including 1 Hawaii qualifier and 3 first time finishers. Hopefully there will be another 3 by the time I go to Norway so I’ll have a lot to live up to.

Since the last posting my Achilles problem cleared up but developed into a calf problem on the left leg. Unusually it didn’t feel like the normal calf tightness from previous problems. In fact it felt more neural. The sciatic nerve does reach down into the calf and it felt very much like this ( a sort of toothache like pain) but only in my calf. I experienced no problems with my back or any pain in the glute or hamstring of the left leg which you might expect with sciatica. After a few days rest from running (it seemed like a running related injury) I was able to start back again. Then after a 6 hour ride last Friday (10 July) the tightness reappeared in the calf but also as a small knot in my hamstring. I haven’t yet discovered the cause – it seems to come from cycling, but whether it’s a saddle height or technique issue I can’t say – but there is no injury to the calf (good news). I think that as long as I keep stretching the hamstrings every day it will be fine. I ran last night for 60 minutes with no problem and I have only general leg soreness today.

Just to keep you up-to-date with my mileage. I’ve been averaging about 12k per week in the pool and about 10-12hrs per week on the bike (made up of some quality CompuTrainer sessions and a long ride). Running has been hit by the aforementioned problems but I havent seen any drop off in fitness. In fact when I ran last week my pace was quicker and easier than before the injury. I think the main problem in the race – if I have any (if!!!) – will be a lack of miles and so I’m expecting my legs to tighten up at some stage on the run. In contrast to my early triathlon days I don’t feel the need to know the exact mileage of my training runs/rides (just in case you were wondering why it all seems vague – maybe that’s for another posting too?)

If you’ve raced Ironman then you probably already know that having a great race is about more than just swim/bike/run fitness. While I’ve been unable to run I have worked on several other areas which I hope will help me on race day.

1. Circuit Training – at least 2 x 30 minute session per week (equivalent of a 30 minute run each time). I also feel that physically I am much stronger than for previous Ironman races which is important for this event

2. Weight Loss – as I write I’m down to 76.5kg, only 1.5kg above my goal race weight. This will definitely help with the power:weight ratio for the hills on the bike and run BUT I am hoping it doesn’t get too cold on race day

3. Psychology – I feel much more relaxed and mentally well prepared for this race than I have done in the past. Either I am or my memory is fading!

So, with 3 1/2 weeks to go, what’s left in my training? 10 days of hard stuff ( another 25k of swimming, 200 miles of cycling, run every other day and 3 wts sessions), then 2 weeks of tapering. Another 1.5-2kg weight loss, lots of stretching, lots of sleeping plus all of my pre race planning (which I’ll show you in my next post).

Until next time,

Stay healthy & have fun

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