Norseman update – 24 July 2009 – Race Strategy (or The Black T shirt plan)

As of tomorrow there will be 2 weeks left to the Norseman. I’ve already completed 10 ironman events including Lanzarote twice but I can safely say that this will be the toughest Ironman event I have ever undertaken. One thing I ask of all my athletes is that they can stand on the start line of a race  and answer the following question “Have I done everything possible to ensure I have a good race”

Of course I’ll be asking myself the same question in 2 weeks time, However at this moment the answer would definitely be a yes. Now I don’t think that there are many athletes who get to a start line thinking that they couldn’t be a bit fitter. However, it’s a bit like the horizon; once you accept that you are never going to reach it you learn to be a bit happier where you are.

As with all of my recent postings I am happy that i am swimming better than ever, my cycling feels very strong and importantly I feel good climbing. Most importantly I have managed to string together a few good weeks of running and mentally I feel much stronger in this part of my training. Over the next few days I’m going to tot up the training volume for the last few months and put that into my next posting. This time though I thought I’d share with you something else I ask of all my athletes – a race strategy.

Norseman race Strategy

Swim

Jump off the ramp as soon as possible and start warming up in the water -(a lot will depends upon the water temperature, which I will find out the day before. If its very cold I’ll warm up on the boat and jump in last) One in the water i want to make my way to the fornt of the wave. I ususally expect to swim under the hour and finish in the top 10% so all being well I’d hope to be in the top 20 on reaching dry land. There may be a current against us but either way I’ll just be 3 stroke breathing and staying relaxed.

Bike

Out of the water I plan a reasonably quick  T1 although again a lot depends upon the weather. I’ll have warm & cold weather clothing in my bag just in case. The good thing about Norseman is that you have a support crew so I wont have to carry too much foo. The first climb is approx 2hrs @ 7-8% grade but with no support, so I plan to carry enough to get me through this stage and then take on more (+ gilet) at the top. After that I’ll hopefully get a visit from the support crew every hour or so (No radio for us, not like those TDF girls!!(lol). I’ve ridden the Etape du Dales in just over 8hrs and whilst the metres of ascent are similar the climbs are longer here but so are the descents and you can make up some time (not like in the dales with sheep, gravel on corners & dry stone walls!) So I’m thinking 8hrs riding should put me into T2 at 9hrs. Again a quick change T2 and off…

Run

Previously my weakness. I’m not going to be fast but I’ve got to be mentally strong.

• Stage 1  – 25k road (flattish) – I’m aiming for 10kmh so making the turn in 2.5hrs (11hrs 30 total time)
• Stage 2 – 12k road (uphill) – if I’m on target then I have 2hrs to finish this bit. Even allowing for some walking on the steep bits that is very manageable, but I hope to be there sooner
• Stage 3 – The Mountain (very uphill) To get the black T shirt you have to reach the checkpoint by 13.5hrs. Once past this point it’s just a slog to the top. I’m under no illusions about having to walk. In fact if I’ve made the cut off I wont care then about the time, just about getting to the finish

In my head I am clear of 2 things

1. I’m not going to win
2. I don’t want a white T shirt (which happens if you reach the check point after 13.5hrs)

These 2 facts make it more like an adventure race. Pacing is the key to achieveing the goal. So I’m prepared for a long cold day out and on race morning I’ll be able to stand on that boat and say I’ve left no stone unturned to make it happen