Advice from the Coaches (for the Ironman) and Update

Practice Race Nutrition on Long Rides and Long Runs

On Tuesday night (15th) Tri Alliance held our first Team Meeting for 2013. Some of the things which spoke about:

• New membership structures
• Smiling for Smiddy
• New race kits

We then broke into our respective (program) groups so we can discuss our training and take on any advice from the coaches. As part of Ollie's plans for me, this was my first group discussion with the Ironman crew as previously to last night, I was training as part of the Half Ironman program (leading up to Shepparton).

Coach Greg took this group and reiterated the following:

• How important the long endurance rides and runs are on Saturday and Sunday
• Ride solo as much as you can - ride at your own pace. Don't ride at someone else's pace - this is your training for your own race.
• Importance of recovery (sleep), massage and nutrition
• Practice your nutrition strategy - there are no bakeries, pubs or service stations on the course for competitors to stop to buy food. OK for toilet and water top ups.
• Swim 3 times a week (exc open water session as part of combo Thursday)
• It is OK to break up the (endurance) distances over a day but the distance must be slightly longer - e.g. a 20km run can be broken down to 12km in the morning and then 10km in the afternoon if you are time poor - if possible, do longer one first and shorter one later in the day.
• Every coach/squad will have their own Ironman programs and may be structured differently but their principles should be similar - don't mix programs (use one).
• In a few weeks, we will do a swim and run on the course (Sunday) but for now, work on strength in running (hill work).
• Speak to the coaches if you are not meeting any of the program but it is not important to do the distances exact - e.g. if the program states 150km ride and you only did 148km, no need to ride around the block a few times to make up the remainder - it has no benefit.
• If you can feel a niggle coming - attend to it as soon as possible. Don't shop for physios too quickly, you will need their methods/processes to take time to work
• BE CONSISTENT - turn up to the sessions. If you are tired or not feeling 100%, assess early (not when the alarm goes off) - either have a good sleep (for healing purposes or recovery) or do a light session. Learn to distinguish between laziness and fatigue.

So far, I have completed a week of training (on the Ironman) program with full time work. It hasn't been easy (I just want to nap during my lunch break). This week was Build Week 2 and next week is recovery week (lighter sessions, no days off). I had done my longest ride to date (150km, started at 4am) and a 21km hilly run last weekend. My legs were fatigued on Sunday but not as bad as the week before.

Monday - am Swim (pool), pm Pilates Reformer
Tuesday - am Brick - ride followed by run (due to Team meeting in pm) - rolled ankle at 3km mark of run.
Wednesday - pm 2km swim by myself followed by 1km with beginners - open water swim at Elwood
Thursday - am Run, pm 2km OWS followed by 90min on the trainer (40 degree day - hawt!)
Friday - am Swim (pool)

This weekend is another 150km ride (again starting at 4am) and then heading to Geelong to be with family. Sunday will be a 7am run at Fairfield with Coach Greg - may be covering up to 22km.

On a side note - changing my crankset to a 53/39 as per Coach's advice. Currently the 52/38 on a 650c is not ideal for Ironman. Due to my compact cranks (110mm BCD), I have to change the crankset so that I will have the option to upgrade to a 54T outer ring (130mm BCD) for Melbourne if I need to. Crank length will also be changed from 170mm to 165mm to open up the hip and the seat height will also be required to increase by 5mm. - Its expensive (and a pain in the ass) being short!!