Triathlon Blog

Ray Fauteux wrote some ironman tips you may find helpful:

Here are a few bits of information I’ve thought of along the way that may be helpful to you. Please read them. Some are extremely important and could have a profound effect on your Ironman effort……

1)As race-week approaches, avoid any changes in your sleep pattern if possible.

2)Don’t make any last minute changes to your equipment. If you are trying anything new, make sure you try it out 3 or 4 weeks before the event. Two serious mistakes I made: In my first ever Ironman–buying new tubes for race-day and having the wrong size and finding out an hour before the swim start of the biggest race of my life. In another race, buying new goggles at the Ironman fair because they looked pretty cool–and they leaked through-out the entire race…… Don’t even think it…

3)This is important! Don’t get a bike-tune up just before the big race! Do it a month before or 3 weeks before and RIDE IT! These guys make mistakes and you don’t want to find out on the race course or have a disaster just before the race.. One year I made this mistake. Before my last training ride, I had a new chain put on with only 8 days to go until race-day. The chain was not put on properly with the correct tension and flew off while I was standing up in the pedals. I ended up with a concussion and a broken collar-bone. My Ironman was over for the year–before it even started. I should have been more careful and not left it so late. Never should have happened.

4)Don’t change your diet the week prior to Ironman. Stay with what got you there. If possible–get a room with kitchen facilities and buy your own food. Cook what you cook at home. Be careful at the carbo load. After one carbo load pre-race dinner I developed food poisoning and it greatly effected my race. BE CAREFUL!

5)Practice wet-suit stripping at home. Get used to reaching around and pulling the zipper down. On race-day, unzip it as soon as you get out of the water and pull it off your arms and down to your hips. As you approach the wet-suit strippers, just lay down and they will each take one side and pull it off and hand it back to you.

6)Sometimes there will be chafing on the back of the neck from swimming with a wetsuit. To be safe, you can put a patch of waterproof tape on that area and that will be more comfortable.

7)Races like Ironman Canada can be cool in the morning. When you head out on the bike I would suggest arm-warmers if it is cool at all. Take a pair of those long sports socks and cut them off at the heel. They will slip nicely up your arm and will keep you warm and then you can just toss them at an aid station along the way. Save your brand new, expensive arm-warmers for training.

8)If you use a fuel belt, you can leave a (old) water bottle at special needs with your drink supplement and re-fill your small bottles from that. Then just toss the water-bottle at an aid station.

9)Make sure you wear a hat on race-day. You must stay as cool as possible. Fill the hat with cool water or ice and put it back on your head. Use sponges regularly on face, neck and shoulders. This is really important on those super hot days.

10)This may seem radical to some, but it you’re planning your first Ironman and have not ever done a short tri, don’t worry about it. Some people will say……”Oh, its a good way to practice transitions.” Hey! If you’re at home, unzip your wetsuit, lay on the floor and have 2 people pull it off. Go into bedroom, put on cycling clothes, put on helmet. Go to living room–get on wind-trainer. Congratulations! You’ve just done transitions one! Get off wind-trainer, run to bedroom with cycling shoes and helmet on. Come out with running shoes and cap on. Congratulations! You’ve just done transition two!

My theory is this. There is really nothing in that one short tri that is going to help you on Ironman day. As a matter of fact you could have a problem somewhere on the course and just have a plain, bad day. Now what are you going to think about your upcoming Ironman if you have problems with a short course? It can REALLY damage your self-confidence. It can cause self-doubt. Leave it for Ironman day. I even left my first open-water swim for my first Ironman race day.

11)Flat tires do happen. Practice changing a flat until you know exactly how you will do it and what tools you will need on race-day. Practice on the rear tire, because 9 times out of 10 thats the one that will go flat.

12)Some times it can be little confusing how to pin your numbers on if its your first Ironman. Here is the simplest method. Use a number belt. It goes around your waist and is secured with some sort of clasp or velcro. I used to wear a trisuit under my wetsuit and would put the belt and number on before the swimstart (you would only use one number). Remember: It’s on your back for the bike and your front for the run. With this method all you have to do is take off your wetsuit and put on helmet and bike shoes and your transition is basically done. When you leave run transition just flip the number around to the front for the run portion. Even if you make a complete change for bike and run, I would still suggest a number pelt. It just doesn’t work well to pin numbers directly onto the clothes you’ll be racing in.

13)When I started out doing the Ironman I would leave my shoes and helmet with my bike. I found this is not a good idea for several reasons. You never know where your shoes will end up in all the action that takes place around the bike racks. There’s not a lot of room between bikes. Your cycling shoes could end up anywhere. They can get kicked or run over and end up 4 bikes down from yours. I found it made more sense to just put them in the transition bag and change in the tent. Sure its awkward to get from the tent to your bike in cycling shoes, but you should be taking your time anyway. Don’t run. Let your heart-rate come down. Relax. You’ll be on that bike for a long time. Saving 20 seconds by RUNNING to your bike makes no sense at all. Put your sunglasses and helmet on as you make your way to your bike.

14)DURING THE MARATHON! There is tons!!! of different stuff at the aid stations. Don’t try everything! You don’t need stomach upset at this point in the race. Don’t mix, cookies, fruit, power bars, gels, grapes etc. etc. etc.

If you take pop it will give you a short burst of energy. Then you will crash! The key is, once you start with the pop thing, do it at EVERY aid station for the rest of the race! Keep your sugar level even or do not start with the pop at all.

15)Some marathon aid stations have chicken soup. I know Canada does. you may have to ask for it. This can be a good thing for the heavy sodium content. Keep an eye out for it. Sometimes that extra sodium is just what you need as few triathletes consider sodium replacement during the course of the race. Especially on a very hot day.

My name is Ray and I’ve been an endurance athlete for over 25 years. I’ve competed in over 30 marathons, 2 — 50 mile races, 14 Ironman triathlons and countless shorter races.

About the Author: I’ve created a website called “Ironstruck.” The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. Come for a visit at triathlon-ironman-myfirstironman-ironstruck.com. Also, “Ironstruck” the book, has been published online and can be viewed at www.lulu.com/content/543252. It is available in paperback or download and may well be the most valuable Ironman Triathlon guide you might ever purchase.

Kevin Koskella writes about surviving the triathlon start:

The start of a triathlon can be nerve-wracking, tiring, intimidating, frustrating, and even discouraging (why do we do this sport??). But don’t let all this get to you! The start for everyone is a crazy cluster of splashing, starts and stops, physical contact, and swimmers trying to separate from each other. Here are some tips to deal with what some consider being the toughest part of any triathlon:

1.Expect the worst. Go into the event expecting that the start will not be easy. Know that you will bump into people, others will bump into you, but 99% of the time it is all by accident. Also know that the chaos at the beginning will not last for the entire swim, it will break up quickly as different speed swimmers separate.

2. Don’t panic. Keep your breathing from getting short. Stay as relaxed as you can while everyone else tries to get pole position. Don’t let others being frantic affect your state of mind.

3. Stay to the outside. Many will try to stay to the inside, as close to in line with the first buoy as they can get. Don’t follow the pack. Start outside and work your way in as you approach buoy #1. You many not get perfectly clean water, but you will save yourself from much of the madness.

4. Run until the water level is at your knees. This will maximize your time on land without being slowed by running through water.

5. Use shorter strokes to get through the chop. If you are swimming in the ocean and it is a choppy day, this technique helps tremendously. Once you get to some smoother water, go back to long strokes to maximize efficiency and conserve energy.

These 5 tips should help you to at least tolerate, if not enjoy, the beginning of a triathlon!

About the Author: Kevin operates the website http://www.TriSwimCoach.com, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website in downloadable form.

Ray Fauteux writes about striking a balance between ironman, your Family and your social life:

I truly believe there comes a time in everyones life when they’re faced with an opportunity to do something special for themselves that may require them to be a little selfish. As much as you may love family and friends, the time will come when you choose to put yourself first in order to achieve a goal that can have a profound impact on your life.

To me, I have no doubt that attempting your first Ironman is just such a time. By its very nature, it is demanding and often means spending a lot of time away from family. It can put a strain on your social life as well because ultimately, between work and training and recovering the day is just not long enough.

I believe the wisest way to deal with this is to be open about it from the very beginning. Once you’ve made your decision to give months and months of preparing for your first Ironman, talk to those nearest to you about your decision. Make sure everyone is aware of just how demanding the preparation will be and how much time it will take out of your life.

There are a lot of things to consider. Your diet will most likely change and may be different from those around you. That means cooking at home will be different and ordering at a restaurant will be different. Going to that party on Saturday night and having a few drinks with friends may not be the wisest thing with a four hour bike ride scheduled for first thing Sunday morning. You will require more sleep. A lot of times training can be very demanding and you may not want to do anything when you get home but relax.

There will also be expenses. Equipment to purchase and entry fees to pay. You will most likely have to use up some of your annual holidays for the race as well.

All these things should be discussed at the very beginning so there are no surprises or hurt feelings halfway through your preparation. The support of those around you is an important ingredient in attempting to reach the Ironman finish line.

On the positive side, reaching your goal could well be one of the high points of your life and will most likely change you for the better. You will be a more confident and self-aware person. You will learn what you are truly capable of and will amaze those around you and most likely, even yourself. By growing and improving, everyone in your life will benefit from your success.

Just think. Your fitness level will be amazing and as a result so will your over-all health. What family or friend wouldn’t want that for you?

The best idea of all though, is to involve them in your dream. Maybe your partner or kids can bike alongside you one day during that ten mile run. Or maybe bike forty or fifty miles to a favorite picnic spot. You start early in the morning and the family drives out and meets you for a picnic at your destination. Just put your bike on the bike-rack and drive back home with them. A great way to share a training day.

Best of all you can bring them to the big race. After cheering you on and witnessing your awesome performance, some of your support team may decide to take up the sport and try the Ironman themselves. It wouldn’t be the first time that’s happened. I was at one Ironman where three generations of one family finished the race. How amazing is that? A daughter, a father and a grandfather. Truly remarkable.

Ultimately being a bit selfish in a case like this is not such a bad thing, because in the end, everyone around you wins when you succeed and realize your Ironman dream.

About the Author: My name is Ray and I’ve been an endurance athlete for over 25 years. I’ve competed in over 30 marathons, 2 — 50 mile races, 14 Ironman triathlons and countless shorter races. I’ve created a website called “Ironstruck.” The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. Come for a visit at triathlon-ironman-myfirstironman-ironstruck.com. Also, “Ironstruck” the book, has been published online and can be viewed at www.lulu.com/content/543252. It is available in paperback or download and may well be the most valuable Ironman Triathlon guide you might ever purchase.

Mike Herman writes about the proper nutrition for a triathlon:

Any sport or activity requires you to provide your body with the correct fuel you need to successfully complete the task at hand.

This is especially true for athletes attempting to compete in a triathlon.

In addition to training your body for the swimming, biking, and running events, you should ensure you are providing it with the correct nutrition for a triathlon.

There are a wide variety of supplements and special foods that allow the athlete to provide his or her body with the necessary fuel to complete energy-sapping activities.

Ensuring you consume the correct nutrition for a triathlon will encourage your success in the sport.

The key to succeeding in any sport or activity is having your body working in top condition.

This means ensuring you receive the proper training and are both in shape and free of injury before competing.

Also, you should be sure to feed your body the proper nutrition for a triathlon and eat nutritious and quality foods that will benefit your body in the most positive manner possible.

You may want to seek a consultation from a licensed dietician.

This professional will be able to establish a diet that will work best for training and competition.

When establishing a diet for your training and competition schedule, consider eating wholesome, fresh foods that pack in the maximum nutrients.

Items such as fresh fruits and whole grains work to provide you body with natural energy and are a great deal less expensive than pricey energy bars, drinks, or pastes that are generally not considered especially tasty.

Avoid sugary or fatty foods, including most junk foods that will work against your body instead of for it in a positive manner.

Furthermore, avoid or limit the amount of alcohol consumed, since alcohol only works to dehydrate your system and can directly affect your performance.

About the Author: Mike Herman says - How Can Nutrients and Good, Healthy Foods and Supplements Improve Your Life and the Way Your Take Part in Life? Get More Informative Tips and Advice from Sport and Excerise Nutrition Information.

Ray Fauteux writes about your first ironman and the fear factor:

What scares you the most about your upcoming ironman race? What’s your fear-factor?

As fit as a person is going into their first career Ironman, the fear-factor is always in the equation as the big day creeps ever closer.

As cool and confident as many participants may appear, there is almost always something that fills them with a certain amount of misgiving and anxiety.

For many, the fear-factor will be overwhelming self-doubt as they wonder what on earth they have gotten themselves into. Its almost like diving off a high cliff. Once you’re committed, there’s no turning back. After all, everyone in your circle of friends, family and co-workers know all about it. For months they have observed as you’ve immersed yourself in the rigors of Ironman preparation. How can you possibly back out and face the people who have supported you as you’ve prepared for the race of your life?

Well, some people can and do back out. I recall one story in the early 80’s that took place in the Hawaii Ironman.

As the story goes……..At the conclusion of the swim portion of the race and all the swimmers were off the course, it was discovered that one person was missing. In other words, someone who was signed in for the swim had not arrived. Apparently they searched the entire course looking for the missing swimmer fearing the worst.

As it turns out, the missing swimmer had never entered the water. He decided he just couldn’t do it and left the transition area and went for breakfast. When he returned for his gear, he asked someone what all the fuss was about and then, much to the relief of all concerned, the mystery was solved. If you EVER decide to drop out of an Ironman race, be sure to let the organisers know as soon as possible!

It seems that the swim is particularly terrifying for many first time Ironman athletes. People have been known to stand on the shore in tears, unable to face the swim even long after the gun has sounded.

In my first Ironman in Hawaii, I’ll never forget the amazing euphoria in the transition tent after the swim. More than anything, I believe it was relief, because for many, myself included, a very big hurdle had been cleared. As far as I was concerned that day, there was nothing that would stop me from crossing the finish line once I conquered the swim. There was no doubt, the water was my fear-factor.

I believe that most who are considering their first Ironman are runners. Also, pretty well everyone has biked at one time or another in their life, but really few have had the opportunity or reason to swim in the open water. So it stands to reason that a lot of first time Ironman triathletes are going to be extremely apprehensive about the Ironman swim.

Some I suppose may fear the bike. Maybe steep hills or cycling around so many others will cause some concern. At least in the bike and run you have complete control. You can just stop or slow down. I think its fair to say, that in the swim, once you’re half a mile out in the open water you’re pretty well committed.

Personally, I think much of the fear-factor grows all out of proportion as the race nears. Ironman preparation is much more than swim, bike, run. You must also prepare yourself mentally.

When you begin to have doubts about your ability, or when the fear of failure begins to haunt you, its time to take a step back and consider how far you have come.

It may not seem like it on race-day, as you are surrounded by hundreds of athletes, but in the big scheme of things, few people in the world will ever attempt what you’re about to do. Believe in your training, your preparation and ability. When the fear-factor is overwhelming as the race nears—regardless if its the swim or the bike or just fear of failing—remember this:

There are hundreds of other athletes who will feel the same as you on race morning. Thats one of the things that makes the Ironman so amazing. You are all on the same journey together. The goal is a common one. It is this united spirit that will help calm the fear-factor and take you through the day. You’ll understand what I mean as your first Ironman race-day unfolds.

There will be several thousand volunteers and thousands more spectators and friends and relatives who will all play a part in your amazing journey.

They will be behind you when your fear is greatest, your inspiration when you doubt and your strength when you tire.

You are truly amazing just to reach the start line of an Ironman triathlon. Just to have gotten to that point makes you a resounding success, so how can you possibly fail?

My name is Ray and I’ve been an endurance athlete for over 25 years. I’ve competed in over 30 marathons, 2 — 50 mile races, 14 Ironman triathlons and countless shorter races.

About the Author: I’ve created a website called “Ironstruck.” The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. Come for a visit at http://triathlon-ironman-myfirstironman-ironstruck.com. Also, “Ironstruck” the book, has been published online and can be viewed at: http://www.lulu.com/content/543252. It is available in paperback or download and may well be the most valuable Ironman Triathlon guide you might ever purchase.