This is a question I have been asked a few times now so I thought I’d give a little insight into my thinking.
#1 – Assess the demands of the race
3.8k swim, 180k Bike, 42k run – So obviously there is a need to be able to complete each of these distances. I’ve completed 10 Ironman races so far and I have no doubt that I can manage the distance, although running, as you might have picked up from previous blog postings, is not my strong point.
So it seems simple at first glance but what about if we examine each section in a bit more depth?
Swim – 3.8km but in a very cold lake (15-16C). This means that not only do you have to be able to swim the distance but you have to be comfortable in cold water. This means we will be swimming open water this summer but also seeking out the colder spots to swim such as in the Lake District.
To enter the water at Norseman you have to jump from the back of the ferry so we will also be practising jumping from the 3m, 5m, & 10m boards in the dive pit at the local pool
Bike – Again the 180km is no problem but this event does have about 2700m of ascent including the first climb from T1 which is approx 1200m of height gain. There are also long and tricky descents after each of these climbs. It’s either up OR down. Hardly any flat, so the training emphasis will be on; controlled pace during climbing, good descending skills, a light bike and the lowest possible bodyweight (but too low will lead to difficulty in the cold water and general cold air temperature).
Run – the first 25k is fairly flat and on the road and the final 17k is uphill with a very steep last 4.5k. So first I have to run 25k (this is a matter of building endurance and mental strength) then I have to run uphill for 12k (leg strength & endurance) and then I have the final 4-5k of very steep terrain (which is mostly walking). I have been advised that good walking skills (ability to walk uphill maintaining a good pace) are worth developing. Now that I have proved to my self that I can run for 2hrs non stop, I’ll gradually start to introduce some longer sessions in the Yorkshire Dales which are a combination of walking up steep inclines and running the rest for 4-5 hours.
In addition to the above it is likely to be cold in Norway so I’ll be seeking some gnarly races where the weather is likely to be similar. There are a couple of 1/2 IM events in the Lake district in June which could fit the bill along with some tough sportive events. The Etape du Dales http://www.etapedudales.co.uk/ in May and the Dave Lloyd Mega Challenge http://www.davelloydmegachallenge.com/ in late June have lots of climbing and potentially bad weather!!
#2 Assess my own needs
On top of the factors I have mentioned above I also have to take into account my own needs. I’m generally a good swimmer, strong cyclist and weaker runner (due to the inconsistency from injury) so I really have to work on the final element. In the time I have available I should be able to improve my running to the point where I can at least run to the 37k point. To do this I also need to drop some kg’s so that I am as lean as possible and work on my psychology so that I have the mental toughness for the race.
I’ve been doing lots of lifting in the gym to make sure I have a strong core but in addition to this I have added much more stretching and foam roller use. This is to keep my body in good shape so that I can have a consistent block of training between here and Aug 8.
In summary then the plan is
Swim – sub 60mins for 3.8km and lots of cold water exposure
Bike – Lots of hills to develop climbing strength and good descending skills
Run – more endurance, leg strength for the hills
Body – core work to cope with the relentless hills on the bike & run and to maintain good posture throughout, flexibility to help develop & maintain good technque
Other – Mental strength to cope with the demands of the race, good nutrition to: assist training recovery, reduce body fat and maintain good health, time management skills to help fit it in to my already busy schedule
