Training for an Ironman

Ironman versus Adventure Race

Just read an article on Active.com that compared the difficulty of an Ironman to that of a 12-hour adventure race. The author has been a triathlete and coach for 8 years, and participated in adventure racing for over 5 years. Having competed in both events, and having a strong opinion on the matter, I was very interested in what the author had to say.

I definitely like how he broke down the various aspects of each event and really tried to analyze the differences. But in the end, I felt his conclusion was all wrong. Here is the author's closing statement:

The Ironman is certainly more physically demanding, but ultimately the 12-hour adventure race is the tougher sport owing to the higher degrees of risk, skills and mental demands it places upon its athletes.

Wrong answer
He's got the first part right - the Ironman is more physically demanding, so much so, that you could really stop the comparison right there. But he thinks the risks, skills and mental demands are much greater in a 12-hour adventure race, therefore giving it the edge in toughness.

Adventure races are fun. They can be grueling for sure, but by and large, they lack a competitive atmosphere. Yes, there are always a few teams who are in it to win it, but most racers are in it for the 'adventure,' not time driven goals. I could gather a group of my friends, and with little training, make a weekend out of an adventure race. We would be tested and tired, but in the end, win or lose, finish or not, we would have a blast. I cannot say the same thing about an Ironman event. Not even close. If you aren't prepared, you are not going have a good time.

In terms of skills, adventure racing isn't much different than triathlon. Run, bike swim, versus trek, kayak, bike in some order. Sure, you might have a repelling section on the course, and there is always a compass/navigation component, but these are easily learned skills. It might take a while to hone these skills, but you could get through a 12 hour race with a few weekends of preparation. And really, these aspects of adventure racing are what slows down the pace and levels the playing field in my opinion. Heart rate comes down. Everybody can recover at times. These skills aren't stressful, and if anything, are the very reason racing 12 hours is doable by people who are not super fit athletes.

And the mental demands? The mental demands are more difficult in an Ironman. Like I said, an adventure race is a party, a social event. An ironman is an individual event. You have to be focused and in tune with your body the entire race. Going too hard for an hour on the bike can have serious ramifications on the run. The thought of not finishing an Ironman, after months of preparation and training, is a nightmare. In an adventure race, who cares? The course, terrain, path, special events are different for every race, and sometimes within the race. An Ironman is a set distance. It's the same race for everyone. It's truth, and there is nowhere to hide.

Ask yourself this. Why do so many people get the Ironman tattoo after completing the race? Better yet, why doesn't anyone have a 12-hour adventure race tattoo?

Swim Training Videos

A little late in the season, but here are two good swim videos, both created by Olympian Natalie Coughlin. The first one gives tips on perfecting your freestyle stroke.

The second one demonstrates a correct flip turn.

Freestyle Stroke Technique

How To Do a Flip Turn

Indecent Exposure

When I hear the phrase ‘indecent exposure,’ I think of creepy-old-guy-in-a-trench-coat. Or maybe had-too-much-to-drink-frat-guy who thought it would be a good idea to streak across campus naked. What doesn’t come to mind is triathlete-guy. I recently learned in a USAT newsletter that there is actually a rule for indecent exposure.

3.4n. Indecent Exposure.
Public nudity at any time during the event is prohibited. Any violation of this Section shall result in a variable time penalty.

I’ve never heard of this being enforced, and really, I don’t see they could. Only the biggest races have officials in the transition area during the race. Most officials are out on the course, where they should be.

But the real question is, who is getting naked? There is a lot of skin in the transition area for sure, so if you get popped for ‘indecent exposure,’ that’s saying something. That means you are letting it all hang out.

According to the article, the rule is most commonly enforced in the transition area where an athlete may decide to remove his swimsuit to change into bike shorts. Now, I understand the need to change into your bike shorts for long course events, but use the changing tent. And if there isn’t a tent, find a portable restroom, or use a towel and be discreet – and fast.

Another place this rule is broken is out on the course when people decide to pull over to relieve themselves. This one is tricky because sometimes you are out in the middle of nowhere, with another 20-30 miles back to transition. I see it all the time, but I think if you make an effort to move several yards off the road and hide yourself somewhat (behind a tree for example), you should be fine. Be discreet and considerate of others is the real rule.

Sick and tired of being sick and tired

I cannot stand getting sick. It screws up my schedule and it's inconvenient.

With three kids under age 10, it's hard to avoid the funky bugs and germs they bring home, regardless of how much you wash your hands and disinfect the house. It happens, but usually in the winter months.

I caught something two weeks before a race in mid May that put me out of commission for a week and a half or so, and with a race looming that weekend, I decided to rest my body instead of squeezing in a few workouts. I was feeling better by race day, but not good enough to "race" the event. My body just wasn't recovered, and it showed. I struggled through the swim and bike, then finished off with a 30 minute 5k, about 10 minutes off my normal pace.

Over the next two weeks, I began to feel better, and improved with each workout. At the end of that two weeks was another race. I was feeling pretty good and actually posted a decent time (my 5k time back around 21 minutes). I thought I was back in action.

Monsters Inside Me
However, that same night I began to have body aches and other flu-like symptoms. I took the next day off work and slept for 8 hours. I was exhausted and weak. It took another two weeks for me to exercise again, and when I did, I could only maintain a very slow jog. I went to the pool to swim a few laps, but my warm-up became my workout and I headed home. This was very discouraging because, of course, I had another race on the weekend. That one, however, I decided to withdraw from.

In all my years of racing I have never had an illness hang around for so long. Actually, I'm not sure if it's the same one flaring up, or multiple viruses. I'm crossing my fingers I didn't catch something nasty from the pond I swam in during the second race. I don't even want to consider that as an option. I'm not prepared to be on an episode of "Monsters Inside Me."


More Bad Results
Still not 100%, I did a race in Columbia in late June. I knew I couldn't "race" the event, so I went out easy and just tried to maintain a good effort the entire race. My times were slow, but I was happy to at least be able to race at 80% effort and not burn out. I was getting better!

After that race, I had two weeks to return to form before race #3 of the CSTS. Although my training times weren't where they were earlier in the year, they were improving. The closer I got to race day, the better I felt. I even decided to go a little harder than planned. I had a solid swim, but didn't push it. My bike split was slow, about 2 minutes off my normal time, and I ran a 23 minute 5k.

That night, I started feeling sick again. And indeed, woke up with a cold. Unlike the Ebola virus, or SARS, or whatever I had earlier in the summer, this seems to be more of a common cold, an upper respiratory thing. And I can usually bounce back quickly from a cold, but my season is over. I have two more races in the next month, and I know won't be up to task.

Bottom line, this has been a disastrous summer of racing. At the time when I'm supposed to be peaking, I'm rebuilding. It's very frustrating, but it happens I suppose.

I think the lesson learned is not to sign up early for so many races. And as much as I hate to admit it, when you get sick, it's probably best to see a doctor and get it treated, instead of letting it wreck your body for several weeks. Oh well, there's always next year.

Great video, great song

A friend sent me this video of Danny MacAskill doing his thing on his bike. It's worth a watch for sure. The song is awesome also. It's called The Funeral, by Band of Horses. Good stuff.

2010 East Cooper Coastal Triathlon

This was my 3rd race of the year, and finally, I was able to put together a good race from start to finish with no mechanical issues.

Training-wise, I had a productive winter and did a decent job of both maintaining my 2009 fitness, and integrating speed work back into my workouts. I was ready for my first race in March, but had some brake issues that cost me several minutes on the bike. During my second race, my chain snapped and I was unable to complete the bike portion of the race. Very disappointing considering how good I was feeling.

All I wanted to do last Sunday was have a good race with no problems. The swim went well, and although I got a little tired in the final push, my split was OK. I had a fast transition, and, finally, a good bike leg. I averaged around 20.75 MPH for the 16 mile course. My run split was 27 minutes for the 4-mile course. Grabbed 19th overall and 2nd in my division. That works for me.

Click here for 2010 race results and photos.

2010 Downtown Columbia Triathlon Recap

I might have found new favorite race. I thought the course sounded sort of cool when I signed up, but I honestly didn’t expect to enjoy it as much as I did.

The race is set, obviously, in downtown Columbia, an area typically not equated with beauty. I often hear Columbia described this way: railroads, trains, brown fields, asphalt, and stifling heat with no wind. But that’s not really a fair assessment. While some of that might be true in areas of Columbia, it certainly isn’t the case in the heart of the city on the USC campus.

I think to really appreciate the campus and downtown area, you have experience it on foot. My wife went to USC, but it’s been years since we’ve spent any time in Columbia. I’d actually forgotten how nice it is to walk around down there. Super clean, lots of green spaces and shaded parks scattered between academic buildings and dorms, beautiful facilities, and a good college vibe. And that college/urban setting offers a unique backdrop for a triathlon.

The course

The 500 meter swim is in the Platt Center – the USC swim/dive team pool. It’s a beautiful 50 meter pool with a large deck, bleachers for spectators on the second floor, a diving well, SEC banners on the walls, and giant open-air windows around the entire pool. Just a cool place to swim. Plus, because it’s a 50 meter pool, swimmers do not come down and back in the same lane like the 25 meter pool swims. You go off two at a time every 10 seconds and switch lanes after each length. That’s much easier for passing.

The 10-mile bike leg is the shortest I’ve ever done in a sprint. It’s a 3.3 mile loop through downtown which you do three times. I don’t remember all the streets, but you do blast through 5 Points on the third mile. The first 1.5 miles is all up hill, so be prepared. I like the 3-loop style racing. It feels more like a crit than a TT. The road conditions weren’t too bad. There are, however, lots of intersections, and even though there were police officers directing traffic at each one, I would recommend you be extra alert. There was a lot of traffic during the race, and with police letting vehicles through when there were openings between bikers, you just have to be paying attention. After all, you are on downtown streets at 9:30 in the morning – not out on some country road.

The 5k run is through the campus down sidewalks, breezeways, and overpasses. Really different, but really cool I thought. You finish on the intramural field next to the Platt Center.

This is a Setup Events production and part of the South Carolina Triathlon Series. There were 400 participants this year and early registration will cost you $55, late registration $65. Decent long-sleeve t-shirt, but not wicking material. The post race spread was pretty good – grits, scrambled eggs and sausage. My kind of meal for sure.

I’m going to give this event two thumbs up and definitely add it to my race calendar each season.

2010 Parris Island Race Recap

Fun race. Decent splits. Great weather. Can’t complain….we’ll maybe just a little.

I had a pretty decent swim time, despite having to deal with the log jams caused by slower swimmers not submitting the proper 100 yard swim times. With swimmers going off every 10 seconds and swimming down-and-back in each lane (based on submitted time), it can get very crowded quickly, especially if you are way off in your projection. Oh well, while it did slow me down some, it was nice to get a breather. I knew I wasn’t vying for a podium spot, so it wasn’t as frustrating as it could have been.

The other issue I ran into was a mechanical problem with my brakes. After a couple miles my rear brake began rubbing my rim. I wasn’t sure if it was because of my brakes becoming offset after hitting a pot hole, or the cable sticking. I tried to fix it on the fly and couldn’t. I opened the brakes to decrease the rub, but it was still there. Why I just didn’t stop and fix the problem is beyond me. I did manage to average 19.5, but undoubtedly lost a couple minutes.

At least my run was solid. I’ve been doing very little speed work, and I’m racing about 5lbs heavier than last year. Running a 20:53 5k is fine for an early season race. I’ll take it.

One other random note. There was a dude who raced in a long sleeve shirt and jeans. He was an older guy, probably in his 50s, and he looked like a spectator upon first glance. I’m not sure what he swam in, but I’m assuming it wasn’t jeans, so he must of changed in the locker room after the swim. He obviously wasn’t too concerned with his T1 split. I saw him again on the run and I had to do a double take when I saw his race number. I’ve never seen someone do a triathlon in jeans. I admire his ability to ‘keep it real,’ but maybe go ahead and go with some shorts next time. Less chaffing.

Downtown Columbia Tri
This weekend I’ll be racing the downtown Columbia tri. This is a second year event, and one that I’ve never done. I’m looking forward to a new course. It’s been a while since I’ve raced a sprint on unfamiliar territory.

The swim is in a 50 mtr pool, so we won’t have to deal with the down and back scenario – should be plenty of room to pass if necessary. The bike is short and sweet, and I’ll have my brakes race ready. I just hope the weather is as nice as last weekend.

2010 Parris Island Triathlon

The South Carolina Triathlon Series (SCTS) begins each year around mid March with the Parris Island triathlon. I've already written a profile about the Parris Island triathlon, so check it out if you're looking for information about this race.

Parris Island is a great way to start the season. I love driving around the island, checking out the scenery and watching marine recruits PT, drill, and march around in platoon formations - usually with someone screaming in their faces. I also love that we get to use the marine combat training pool for the swim. It's just a really cool backdrop for a triathlon - certainly beats the field/nasty pond/country back road vibe at a lot of races.

I'm also super excited this year because the SCTS has added a few new races, including one in Charleston, just a few miles from my house. I'll be racing Parris next weekend, then the Downtown Columbia tri the following weekend. I'm ready to finally take my bike off the trainer in my garage and hit the road. Tri season is here.

I did noticed today that there were approximately 100 race slots still available when registration closed. This race always reaches maximum capacity, so I guess it's just a side effect of a bad economy. Hey, maybe to accommodate the struggling economy they will lower the registration fees next year...but I won't hold my breath.

How to take off a triathlon wetsuit

I recently came across a bunch of videos on YouTube demonstrating how to put on and take off a triathlon wetsuit. I suppose it's good information, but the real question is, why do so many people have problems putting on and taking off a triathlon wetsuit?

Maybe I'm just naturally greasy or something, but I've never used lube or put plastic bags over my feet, and I've never had any problems in T1 getting my wetsuit off. I agree you should practice a time or two before your first race, but really, it's pretty easy. Don't stress about it. Don't spaz. Relax and take it off using the same method you did in practice.

And really, you should focus more on the 'getting it off' part. You have all the time you need to get it on and feeling just right. It's getting it off and heading out to the bike as fast as possible that's the important part.

Here is one of the vids:

Lance Armstrong tweets time trial challenge

A couple days ago, while training in Hawaii, Lance saw Ironman champ Chris Lieto out on the Queen K Highway. Lieto was on a training ride himself, headed the other direction. Lance issues a time time challenge to Lieto via Twitter for 4pm that afternoon.

Lieto gets the word and tries to set it up for the next day, but Lance, holds his ground for the 4pm start.

Of course Lieto shows, as well as all the other Lance twitter followers in the vicinity. The race is a 14 mile TT, with a strong tailwind. Lance goes off first, then Lieto, then anyone else who thinks it might be cool race against a 7 time Tour de France winner and one of the best Ironman athletes on the planet.

Lance's time was 18:35 and Lieto 18:50. That's about a 34 MPH avg, but keep in mind, they rode with a tailwind. Still super fast.

One thing is for sure, if Lance ever comes to Charleston, I will be monitoring Twitter like it's my job.

The Triathajerk

First off, let me state that I consider myself a triathlete and part of the triathlon community. I've been racing for 12 years at all distances and have approximately 60 tris under my belt. I just want to throw that out there in hopes of garnering some street cred, because what I'm about to say is going to offend some people.

Over the years I've noticed something about triathletes. Simply put, in the sport of triathlon there is an inordinate number of, well, jerks. I could just as easily substitute the word 'jerk' with 'a-hole,' but since I'm feeling creative, let's go with 'triathajerk.' Regardless, you get the idea.

Not all triathletes fall into this category of course. Plenty of friendly, kind-hearted people are triathletes. I'm just saying that as a sport, triathlon seems to attract large number of uber-competitive jerks.

The Demographics
Let's look at the demographics of the triathlete. Here are some typical labels, along with statistical data, from various studies and articles that define the average triathlete: Avg income 126k, 88% Caucasian, 60% male, 63% married, highly competitive, Avg age 38, Type-A personality, detail-oriented, and well-educated. According to one study, most triathletes say they participate because "they like the challenge." By and large, I think that paints a pretty accurate picture of the average triathlete.

Now, none of those labels by themselves make you a jerk. And make no mistake, you will find a lot of smart, successful, driven people who fit that bill. There is a reason Navy Seals target triathletes for recruitment. There is a reason the average income of the triathlete is 126k. But there also happens to be a lot of jerks in that demographic, and when you take 500 of these guys and place them in a competitive situation, like a triathlon, true colors start to shine and the triathajerk appears.

For example, I've never seen arguments or yelling at a mountain bike race, trail run, or adventure race. That's a different demographic. But I've seen several arguments and irritated bickering among triathletes. Whether it's over a rack spot, or how much space your gear takes up in the transition area, it doesn't take much for the triathajerk to appear.

I've never seen a runner yell at a volunteer in a 5k, but I've seen it several times in a triathlon. I've never seen cheating in any multisport event I've participated in, but I see drafting at EVERY triathlon I enter - and I'm not referring to the beginners who don't know the rules. I'm talking about the jerks who are flat out cheating, and they know it. What other sport has cheating in every event? Look at the race results for a triathlon that has USAT course monitors. There are drafting violations in nearly every age group.

Get out of my way!
It seems to me that a lot of triathletes have a strong sense of entitlement and a highly inflated sense of self. I don't know if that's because of their professional successes or because of their superb fitness (or perceived level of fitness). Either way, the triathajerk thinks he's better than the next guy. Sort of like it's more his race because he is faster, or competing for a podium spot. And when every other guy in the race is thinking that same thing, you see how it can get ugly.

You ever notice the festival-like atmosphere of other events like adventure races, road races/marathons, or MTB races? People seem happier and more relaxed. These events have a community feel to them, yet they are still competitive races with seriously committed athletes.

That's not the predominant vibe at a triathlon. It's a me against you vibe; let me look at the age on your leg to see if I need to be concerned with you vibe; if you aren't as fast as me, get out my way vibe. The atmosphere tends to be more tense, as athletes move quickly from line to line getting their race packets, timing chip, and race markings, then meticulously lay out their gear so as not to lose a single second. There is an intense focus before a triathlon that I don't see at other events. It's a community of individuals.

Sure, every sport has a segment of jerks, but it seems to me, triathlon is leading the charge. And trust me, I'm not saying I don't have any of those qualities I listed above, but I know how to check myself and keep things in perspective. If we are really in this for the challenge, then we should challenge ourselves to be better triathletes, and not triathajerks.

Bike Crashes

In 12 years of racing in events that involve a bike (triathlons, duathlons, TTs, adventure races, and MTB races), I've had very few crashes. I never really pondered that fact until I wiped out last year in a training ride. Leaning into a turn, I hit a section of slick, wet pavement and went down hard and fast. As I laid on the pavement, moaning, I remember thinking, "I'm really, really glad this doesn't happen often."

In fact, as I look back on all the races and training, and time in general, spent on a bike, I have only a handful of war stories and very few scars to show.

There was the time I hit a tree in a MTB race. Coming into a tight switch-back I clipped a small pine tree on the edge of the trail with my shoulder. Well, I should say my handlebar clipped the tree, turning my body directly into it. My shoulder took the full force and knocked me off the back of the bike. I jumped up and was on my way without really having to survey the damage, which ended up being only a bruise. Got lucky.

There was the time in my garage when I forgot to lock my bike into the trainer properly. After a minute or so of pedaling I felt myself leaning to the right, and before I knew it, I was on the floor in my garage, still clipped into the pedals. Nice bruise on my hip, but again, nothing serious.

My biggest scare came two summers ago when I hit a car while riding in my neighborhood. I was going about 19MPH when a car pulled directly into the bike lane from a side street. I hit the car's front tire and went over the hood. I should mention that the driver was the neighborhood paper-delivery person. She was flying around without any regard to stop signs or speed limit as she always does. It was early in the morning (plenty of light, in case you're wondering) so I can see how she didn't expect anyone to around. But she was on the wrong side of the road and ignored her stop sign (had I not hit her, she would not have stopped). I went over the handlebars and my hip hit the hood pretty hard as I bounced onto the other side of the car landing on my feet.

My bike did get a little dinged up in that one, but I've never felt so lucky in my life. Just a another nice bruise on my hip - although this one hung around for several weeks.

And really, that's it as far as crashes. I won't count the number of near misses and sketchy run-ins with drivers I've had in the years. Each time I go out for a ride I take extra precaution. I know things could go wrong at any moment and I pay attention. I just hope the guy behind the wheel is paying attention as well.

Mission Accomplished...sort of

I set out in 2009 to take a break from racing sprint triathlons. I was tired of all the speed work and focus on each and every second of a race, not to mention driving all over the state.

Over the years I've mixed in other kinds of events and distances, but for the most part, the base of my season revolved around the same 8-10 sprint triathlons each year. It was starting to get old.

Last year, I went in a different direction. I bought a road bike and left my tri bike on the trainer in the garage. I decided to race less and slow things down a bit. Instead of setting goals around how I placed in a race or series, I set four simple goals for 2009.

• Enter a crit (cycling)
• Enter a road race (cycling)
• Ride a Century (100 mile bike)
• Complete an Ironman

I entered a crit in Columbia in March and a road race in April. Technically, I hit my goal, but I finished horribly in both events - dropped in both and finishing alone. My grand entrance to the cycling scene was humbling, to say the least.

As for the Century, I never actually entered one as planned, but I did log two 100 mile bikes in training for the ironman, then of course, the 112 miles in the actual race. So, that sort of counts, sort of.

One thing is certain. I did complete my first ironman, and that effort definitely makes up for my shortcomings with the other goals. I enjoyed the long slow distances in training. It was simple, stress-free training. Not that preparing for an ironman isn't stressful, but when your goal is to finish, and you just want to enjoy the event, your attitude changes.

And now, just like I had hoped, my battery is recharged. I actually miss the intensity of fast racing and plan to jump back into to mix - racing around 12 sprint tris this year. I'm excited about the season. And that's the way it should be.

Half Ironman Updates

Just wanted to follow up on a couple of my recent posts about half Ironman races in South Carolina. I noted the huge drop in race participants at the SC Half last year and speculated that the new 70.3 Augusta Half Ironman was the reason. Looks like I might have been correct. This year, the SC Half is scheduled for August 29, a full month earlier than it’s ever been, but more importantly, four weeks BEFORE the Augusta 70.3 race.

Probably a good move. Of course, it will no longer be a wetsuit legal race, but hopefully that won’t be a big deterrent to racers. The SC Half is a great race.

Long Bay Triathlon
I’ve been following news about the Long Bay Triathlon, which I also wrote about in an earlier post. I had my doubts that this race would get off the ground, and I “think” I was correct. The lack of information around this race was concerning from the start, and probably a big reason the race didn’t happen. Shortly after the scheduled 2009 race date, the 2010 race date was posted on the website (October 10), and billed as the 1st annual – so I assumed the race did not happen. Then a few weeks later, they changed it to 2nd annual. No one I’ve talked to participated, or knows of anyone who did, and there are no race results to be found. If this race did happen, please let me know. I’d love to be wrong on this.

Like I said before, it’s great to have another long course triathlon in South Carolina, but you can’t just throw up a website with a date and expect much response. For a half ironman distance, racers need more information, more details. We’ll see if they can pull it off this year.