stick it to the (iron)man
A couple of you have asked me for some advice with regards to this year’s planned ‘going-long’ activities and what you should be doing right now. The first thing I always point out is that long-distance endurance events are not usually as difficult as you first think they’re going to be…provided you put the miles in beforehand. There’s an old saying that’s something along the lines of ‘trophies are won in Winter and collected in Summer’ which roughly translated means the same sort of thing.
I for one, felt that I had to all the distances beforehand but realised that I didn’t need to do them all at the same time. That small matter, I’d leave to the actual race day! So, in the months leading up to last year’s UK Ironman, to prove to myself that I could actually complete the distances, I undertook the 3.8km open water swim and dragged my scrawny cycling-arse around several 112 mile excursions. The 26.2 mile marathon I’d done several years earlier and had no intention of doing it again until it was absolutely necessary. I completed a 16-miler at the Kingston Breakfast run and believe I did about 18 a couple of times. More than enough!
This gave me the knowledge that I could indeed do the distances involved and provided a vital mental stepping stone. I knew myself well enough that, knowing I could do the distances and that I would rather die than DNF, I would get round the course in one piece.
Typically, Ironman age-groupers allow themselves to train for between 12-16 hours a week. Any longer and they’ve obviously not got a real job and have either secretly won the lottery or been left an inordinate sum of money from ol’ Aunty Pegg. The question is how should you be spending this time?
Currently, in the pool. Even though the snow’s now cleared it’s not warm enough yet to be out doing the big miles on two wheels. It’s still icy and only gets light at gone 8.00am ferchristsakes and it could all end in tears in the blink of an eye and the slip of a tyre. A broken collarbone would put you out for far longer than missing a couple of cycle sessions. No, the most common limiter for the long distance swim is technique and skill. The key is not only being able to do the distance but to be in a fit enough state to clamber on the bike and get the hell outta there. If swimming’s not your bag then do put your hand in your pocket and seek out a good swim instructor who can develop and refine your technique. I learned from scratch a couple of years ago and getting lessons from the very beginning was one of the best things I’ve ever done. Get yourself into the position whereby you’re chomping on the bit to get into the wetsuit again and into open-water come late April/early May.
There’s no denying that the 112 mile cycle is the most important element of the Ironman race and for me it was the most daunting. So much so that the thought of not cycling during the winter months was quite worrying. I did what many of you have either done or are probably contemplating doing, I bought a turbo trainer. A really nice red turbo trainer and I even sorted out a matching red garage hook for it. It still hangs there in fact. Untouched and unloved. It took me all of one turbo session to realise I had neither the inclination or motivation to ever do it again. If you type ‘the dullest thing in the world’ into Google the first result that comes up is about ironing. Ironing is white-water rafting down the Zambezi on Pamela Anderson compared to turbo training. Don’t do it. Save your money and during the inclement weather get off-road on your mountain bike and onto the XC trails to keep your biking fitness and bike handling skills up. It’s great fun And whilst your off-road get your trail shoes on and start the running in earnest as well. Yep, adventure racing is a great way to keep up with your goals and the Trailplus, Hellrunner and Helly Hansen series are my personal faves.
The real fun starts in February/march when the long rides will get underway, the swimming needs to be coming together and half-marathon season beckons. Until then do what you can but primarily take it easy-ish and enjoy the lie-ins whilst you can. Mind, if you will insist on getting out there here’s my advice in getting the best out of it:
Stop – It’s important to hang up the shoes and let your body rest. Enjoy the lie-ins and the down-time. Eat pizza with pals, drink beer with buddies and watch a bit of Jeremy Kyle as it’s a mental rest as much as it is physical. These days off will have you all the more motivated for your eventual return.
Get off road – For the scenery, the bruises, the pedal scrapes, the strength building, major injury prevention and the muck and mud, there’s nothing better than mtb’ing and running in the sticky stuff. My only word of caution though is to make sure you play with boys your own size and don’t think you can automatically make the 4ft jump and drop-off the guy on the Orange downhill machine just made!
Take advantage when you can – It’s sunny today but the long ride’s planned for tomorrow? Get out there now and do it today as it may be snowing again tomorrow. Winter punishes the procrastinators amongst us even more than summer. And remember to take one more inner tube than you normally would as you will end up needing it.
Hit the sales – Need some new kit? If you’re happy riding last year’s spec bike and last year’s wetsuit there’s some right bargains to be had so splash the cash, wisely. If you’re all the gear and no idea save your money and spend it later at full rrp!
Warm up properly – With the blood flow being directed to the centre of your body ie the core when it’s cold you need to warm up more thoroughly. The red stuff needs to get out to the extremities and who can blame it if it doesn’t want to, it’s cold out there! The key is layering up – a base layer and wind cheater should be OK on more mild days but add another loose layer or two when the temperatures really tumble. Remember to keep dry when it’s wet as that’s a killer but draw the line at ear muffs as you’ll not only look a d*ck but will fail to hear Eddie Stobart’s finest bearing down on you!
Take a tenner – Coffee stops are not just for fun, in winter they’re essential and like at the bar, you gotta pay your way.
Up the calories – No really! Provided you’ve not gone to fat over Christmas do up the calorie intake when it’s particularly brass-monkeys. Your body has to work a little harder just to stay warm so it understandably needs a bit more in the tank to get you anywhere fast.
Reflect and plan – The off-season is an opportune time for reflecting on what went well…and what didn’t! Be honest with yourself, learn from any mistakes, address any weaknesses and put it all to good effect in this year’s plan. Identify your key races and hence your key efforts.
Ebay – Put the turbo-trainer up for sale with a realistic ‘buy-now’ price as you’re never going to use it. Pat yourself on the back for keeping its original box!
Easy, Tiger – When the training does resume don’t try to go from zero to hero in the blink of an eye. Make sure you build up your efforts over a realistic and injury-avoiding period.
Clean it, Grant – Unlike my erstwhile pal and 2011 IM Switzerland entrant keep your trusty steed oiled, lubed and ready for the battles ahead. Road salt, grit, water and grime will all corrode your pride and joy and don’t you just know it’ll wait until you least need it to happen that it’ll remind you of your neglect. It’s only human after all.
