Ironman Lessons/Newbie Tips

Although I've been doing triathlons for the past couple years, racing an Ironman is an entirely different animal. With that said, I had a lot of questions going into Ironman Florida. To answer my questions and calm my fears, I consulted with fellow friends, bloggers, and coaches. Everyone helped me out tremendously!

Despite being able to figure some things out, the true lessons were ultimately learned on race day. Here is a comprehensive list of things that I have learned throughout my journey and on race day. Please share if you have any additional suggestions!

General:

• Register and do the packet pick up as early as possible to avoid the lines.
  
• Stay out of the sun the day before the race.
• Stay off your feet as much as possible the afternoon/evening before the race.
• Nervousness is a waste of energy.
• Do attend the athlete meeting..there may be some race specific details about the course/sketchy areas on the bike that will want to know about.
• Fasten a ribbon to your special needs/transition bags. Volunteers will more quickly recognize your bag. (Not sure if this is totally legal but a ton of people at FL did it. Wish I did).
• Explain how everything works to your race sherpa, family etc. Tell them what to expect on race day and what support you need from them. (Check out Scott's sherpa guide to Ironman racing).
• If it's cold do plan to put on dry clothes in T1. You will thank yourself later. Also-consider adding compression sleeves for leg warmth.
  
• Don't be afraid to direct volunteers in the the changing tent to help you dress yourself. At that point they have seen everything. Have no shame.
• Put on your own sunscreen if you want it rubbed in. (Otherwise you will likely have white globs all over).

Nutrition

• Do not eat too much fiber the day before/morning of the race.
• Do NOT pre-tear gels. You will have on big mess in your special needs bags. (Not sure what I was thinking). But DO pre-tear cliff shots or chews. (especially if it's cold or you aren't super coordinated during the bike).
  
• Need a hydration re-fill but don't want to trust the aid stations or titrate on the bike? Place replacement bottles in your special needs bike bag and throw your bottles before 56.6 miles.
  
• Examine your nutrition products to see if they contain caffeine-there is a lot more caffeine in everything than you think.
• Early in your training calculate your sodium needs and consider adding some type of salt supplement.
  
• Place pepto and gasx in your special needs bags (compliments of Kim). You never know when you will need it.
• Stick the nutrition plan. Develop a concise schedule as to when you will drink and eat.
  

Swim:

• The race will never be won in the swim.
• Observe the buildings/landmarks on the horizon on the swim. This may assist with citing.
• When citing during the swim do not attempt to breast stroke or stall. Get comfortable with swimming on people's feet.
  
• While your swim may feel slow, you are likely going a lot faster than you think. Just think-you are drafting off of hundreds of other swimmers.
  
• Wet suit strippers are the best! Use them!
  

Bike:

• Tune up your bike a couple weeks before. Don't wait until the last minute. If something needs to be fixed, ordered, or changed you are screwed if you wait until last minute.
• If you are riding with race wheels-make sure you know how to change a flat on those as well.
• Drive the bike/run course a few days before if possible.
• Drafting will happen and you will likely get caught up in it at some point. Back down and get out of it- you will thank yourself later when you see that peleton in the penalty tent.
• Don't forget your lube or hoo-ha cream. Glad I didn't.
  

Run

• Do wear socks in the marathon. Your feet will feel so much better.
  
• If it's cold and you plan on finishing after the sun sets, DO place arm warmers or a shell in your special needs run bag. (Big mistake for me).
  
• Keep your heart rate in check at the beginning of the marathon-this is one long race.
• Although you may feel like crap at this point in the race, set small goals of how to finish the race (maybe walk a minute/run 5 etc.) This will help you make it through.

And last and most importantly, enjoy race day and reflect on what you have done to get there! Becoming and Ironman is more than race day, it's about the the journey. Think back to the long workouts, the un-godly early morning wake-ups, the never-ending 100 plus mile bike rides. When you cross that finish line, it will all be worth your sacrifices. And don't forget to thank those who made the journey possible. (Thank you Scott).

The countdown begins

Ironman training has been plugging along in New Orleans. I have my good days and bad days. The bad days seem to cloud the good days but I'm trying to stay positive. I'm not in official taper mode yet but things have been getting slightly shorter! Yay for that! And yay for my new training partner Dustin! He is also doing IM Florida. In addition to kicking my butt, he's kept me sane on my 5+ hour rides.

I told Kim S that this is her replacement...

As the season winds down and November 6th gets closer, my heart starts to beat a little faster. It's almost time! 18 days and counting ever so quickly.

Pushing Boundaries

This past Sunday I completed the longest run of my life:

(3 hours=23 plus miles)

Flex lead the way home...

And even better~ I still had a smile on my face :)

This is the longest run I have before the big day. Bring it Ironman! I'm so ready :)

Happy Hump Day!

From Hot to Cold

Have you ever had one of those training sessions where everything falls into place and you just feel awesome, strong, and fast? Those are the best. It's nice to experience that feeling every once in awhile. It's especially nice because the Ironman distance itself is so daunting. With that said, that's how I felt last weekend when I went to join Chloe for IM Florida training.

While Scott was playing Baywatch on the beach.....I headed over to Panama City Beach to join Chloe for a ride. We ended up riding about 92 miles of the Ironman FL bike course. It was a perfect day with no humidity and cooler temperatures. We kept a decent pace throughout and I had the opportunity to spend time with Chloe's super-welcoming training group. I felt no bonking what-so-ever and would even go to the extent to say that I felt "relaxed". Afterwards, I joined the group for a post bike 5 mile-ish brick and continued to feel good. The ride was a huge confidence booster for me. I thought to myself ok I can do this Ironman thing. I really can do this!

Going into this weekend I had an Olympic distance tri on schedule: The Alabama Coastal Triathlon. Although I was only doing a 3 day taper, I wanted to PR at this distance. Knowing there was a prize purse, placing top 5 would definitely be a plus. With my past weekend of success, I went into this race feeling a little overly confident.

Things didn't end up working out as planned. Honestly, it turned out just plain UGLY! I won't bore you with the race report, but here is a quick summary of my mistakes:

1. No hubby with me at race=super stressed, wound-too-tight Heidi.

2. Driving late the night before the race=A huge no-no unless you want your glutes to be sore the next day.

3. 3-day taper for an Olympic=Not enough in my book.

4. Never eat a cliff bar for a pre-race dinner. Not enough! I was too tired to eat I guess.

5. Never EVER drink muscle milk the morning of a race. Your stomach will hate your for it (not sure what I was smoking)

6. Sunscreen is a must in September in Gulf Shores. Duhhh!!!

7. Heat exhaustion just plain sux!

In addition to my mistakes, the swim was against the wind/current and was jelly-fish infested, the wind was just as nasty on the bike, and to top it off there was an insane heat wave that went through Saturday. With a 7:30 am start, the sun was beating down so bad on the run I ended up walking a LOT! I went from trying to keep under a 7 min mile pace to just trying to finish the silly thing. With temps well over 100 deg, it seemed like the entire field was walking. It was a humbling-eye opening experience. The run was the most painful 6.2 miles of my life. After the chills and delirium set in during the run, I was simply glad to finish what felt like far more than an Olympic distance triathlon.

It's kind of funny how things work out sometimes. Despite an ugly performance and time, I ended up placing 5th overall and winning some money.

I've learned that not every race will always go as planned regardless of how much training you've put into it. In the words of my great friend Kim, no every day can't be "your day". Looking forward, we can just take these small things we learn and move on. Sometimes your hot, sometimes your cold. I just pray that I'm on fire race day for Ironman Fl. Afterall, that's when it really counts.

Oh and Congrats to Beth and Kim on their 1-2 punch finish overall for the Rev3 Half over the weekend! Rock on girlies!

Ironman Training: Lessons Learned

As of this week I am 10/20 weeks into Ironman training. And while I'm only half way there, I've learned a lot over the past 10 weeks. Since time is obviously an issue, I'm going to keep this simple. To all my peeps thinking about doing an Ironman or to those participating in one in the near future, here is the down and dirty:

1. No matter how type A you are, things will go wrong and workouts will be missed.

2. Despite how understanding your significant other may be, they will eventually become annoyed by how much training you are doing. They will like it even more when they get stuck with your share of household chores. (especially the extra laundry from your stinky workout clothes)

4. If they haven't told you before, your friends, family, and other acquaintances will tell you are psycho.

5. Half of your grocery budget will be spent on bars, gels, and recovery drinks.

6. Diaper rash cream and A&D will become your new best friends.

7. If you were paid per hour for training time, you would be rolling in some big dough.

8. Unless you belong to a 24 hour gym, the pool will never be open late or early enough to fit every single scheduled workout.

9. Looking at your bike will make your crotch hurt no matter how rock star your saddle is.

10. Naps during your lunch break will become your 2nd best friend.

11. Off days will be like holidays.

12. Waking up at at 4 am or earlier to squeeze in workouts will become the norm.

13. Kiss your social life good bye for a solid 4 months.

14. If you do choose to be social, you will likely be inebriated off of one glass of wine.

15. Your tan lines will be just plain ugly.

16. While you are in the midst of it, you will swear you never want to sign up for another Ironman again.

Anyway it's 9:30 and it's past my bed time! And I'm so out of it I skipped # 3!

This weekend is IM FL training camp with Chloe from Florida! Scott is headed over to Destin to fly all weekend and therefore I get the opportunity to spend Labor Day beaching it on the governments dime. Yay!

Happy training!!!!!! :)