Getting to the Start Line (Part 1 – Before the Plan)

As I stated in a previous article that the first goal, for any long distance athlete (in my opinion), needs to be: .

TO GET TO THE START LINE

When you think about it the pace that an Ironman or other popular long distance event sells out, you are entering a race a year before it is due to take place. There is a lot that can happen to an athlete in a year: -

• Illness
• Personal Circumstances
• Injury
• Levels of Motivation
• Priority Changes 

To name a few.

Some things, as an athlete, we have no control over. So we need to look to manage those aspects that we can have influence over.

PROBLEM 1: TOO MUCH TOO SOON

As I have said a year is a long time out. It can be quite often the case that full of excitement over entering a race that we go out there and train every minute we can, beasting every session like we are Rocky. This is not going to help you achieve that first goal of getting to the start line. Far from it.

In short you are on a fast road to, injury, illness, burn out, and motivation crash.

Step back and take things easy. Spend some time exercising and cross training, preparing your body to train in earnest for the event. Most Ironman training programs are 16 to 20 weeks … not 52. Spend the time before you start your 16/20 week programme getting your body into a position where you can follow the programme without it killing you. (Though don’t get me wrong. Any Ironman programme is going to be hard work). 

A side note to maintaining motivation during this period of your year is; to do things you enjoy for some of the time. … But also spend time swimming, running, cycling and strength training, after all that’s what it’s about. 

PROBLEM 2: NOT PREPARING TO TRAIN PROPERLY

For some people 'too much too soon' is as far from their world as it can be. They are the total opposite; and they feel that they will be OK starting a plan 16 weeks out and that will sort it.

No way Jose (as the saying goes)

If you read a few programmes like those offered on sites such as beginnertriathlete.com (or similar) you will see that they recommend that you should be at a point where you are comfortably averaging 10hrs or so of training before you start the programme – What I feel I need to emphasis here is that it is COMFORTABLY AVERAGING not peeking …. So aim to get yourself to the point where 10hrs(ish) is the norm not a high.

PROBLEM 3: NOT TAKING TIME TO RECOVER

Also in your quest to make it to the start line – make sure you take time to recover.

Pushing yourself hard all the time is another short road to doom and disperse. Your body needs time to recover and adapt – to get better – to become stronger. Give it that time. For some that may mean 1 easy week in every 4 (or even 3.) for others ensuring they have 1 or 2 complete rest days each week. Whatever you need take it. You will become a strong Triathlete for it. 

Good luck ... and SEE YOU AT THE START LINE ...

Will

Goal Setting

I have been doing Ironman Triathlon for some time now ... I did my first Ironman (Ironman Germany) back in 2006. I am a slightly overweight, not to fast, middle age bloke that enjoys getting out there and doing it.

• I am not a natural sportsman.
• I am not a racing whippet.
• I do not have unlimited amounts of time to devote to training.
• 
  

BUT I get round.

In the time I have been competing, I have mentored and helped a few others in similar positions as me through training, to get to the start line of their chosen long distance race, and then to finish line within the cut-off.  So as another campaign looks to get under way, I thought I'd post my thoughts/notes to those I help here.

I must say, I am not a qualified coach preaching the ideal and there are other approaches than mine, but this is AN APPROACH that seems to work in the real world of the complicated lives us ageing age-groupers seem to lead.

GOAL SETTING

My first thoughts are on Goal Setting: 

These days a lot of races sell out almost as soon as they go on sale, so most people start planning at least a year in advance. A year is a long time. You need to have goals that will help you maintain focus across the full year. I am not talking the small more detailed stepping stones here but instead I refer to the big picture goals ... what are your goals for you long distance a race?

Now don't go running of and thing and write on a big piece of card "I will finish in 10hrs 35mins" and stick it to your gym wall. Take a step back and breathe. Goals for your first Ironman (and possibly for subsequent long distance races) should be along the lines of ...

• Make it to the start line.
• Finish within the cut off(s).
• Finish in a time of xx:xx

and maybe even

• Qualify in age group

And your goals should be approached in that order of priority. The most important thing is getting to the start line. 12 months is a long time and may things can and WILL go wrong.

• Lack of motivation
• Injury
• Illness
• etc

Next you need to focus on getting round in the cut-off time. This is not just the overall cut-off, which can range from 15-17hrs depending upon the race, but any other intermediate cut-offs, such as ...

• Out of Swim
• Midpoint bike
• Off the bike an onto run
• etc

Only  when you commit to these first two goals fully can you then start to have dreams on faster times.

Next time, Goal 1: Getting to the start line.