Good Plans Can Go Wrong

When I returned from Afghanistan in the late spring of 2008, I’d already planned my summer race season, and I was ready to tear it up.

How quickly I learned that the mental preparation is not the same as physical preparation!

My first ever 70.3, the REV3 Triathlon, was quite a difficult experience. I’d done a lot of talking (much of it to myself) about how I’d nail it, and I did much, much less than that.

Sure, it was my first 70.3, and it was a really tough course, but 7+ hours just isn’t a good finish time, so I was not only devastated, but exhausted.

On the plus side, I used that disappointment to fuel the next 4 months of training, but on the negative side, I was focusing too heavily on the pain and not on the pleasure.

Doing Too Much

I ended up competing in around a dozen races that year, most of which were sprints or olympics. Each race was a new day to PR, and when I didn’t, I’d sign up for another race to try again.

As you can imagine, this led to a bit of burnout, but worse, I wasn’t as rested for Augusta, my final race of the season, as I should’ve been.

I finished Augusta in 5+, which was a huge improvement over the REV3, but by the time I finished, I was so burned out with triathlons, and with disappointment, that I lost the will to race.

Looking back, I realized that had I focused on the reason I started in the first place, which was mastery over my body, not to become the next Kona winner, that I probably would’ve trained and raced smarter.

Remembering Why You Do It

Did I achieve my expectations last year? Well, yes and no.

I reached top 12 in my NCTS age group, and I set several PR’s, but in the end, it cost me my passion to race.

I took this season off to get some things in perspective and to make sure my transition from soldier to entrepreneur would be a clean one, and so far, it has been…which means it’s time to get back into the groove.

But I’ve been out so long that I’m back to square one, which is a tough place to be.

So what’s the lesson here?

Slow is smooth, and smooth is fast…it’s the creed of a combat soldier, and it applies to triathlon in the same way as it does a gunfight.

I got burned out because I took my eyes off the “why,” and started focusing on the glory, and it cost me a full season. Sure, I was going to take it easy this year, but not as easy as I did, and even though I’m getting back into the groove, I’m still further behind that I wanted to be.

So whether you are a new or experienced triathlete, don’t be afraid to take it slow, and more than anything, try to remember why you started in the first place.

Triathlon is not just a sport, but a way of life, so if keeping it in your life means you need to slow down, then so be it.

My first triathlon was a try-a-tri in August of 2006. I was not prepared and was using a borrowed mountain bike for my attempt. I had gone swimming twice to make sure I could actually accomplish 300 meters in the water, and was not aware of any triathlon etiquette or rules. Here are a few items I wish I had known that day.

Wetsuits are not mandatory (unless stated) and can be rented.
Don’t be intimidated if you show up and are one of only a handful of people without a wetsuit. I made it through 6 triathlons before I bought a wetsuit (including one with water temperature of 65 degrees).  Obviously, the colder the water, the more likely you are to want a wetsuit. Most triathlons will have places to rent a wetsuit on site, or through the local triathlon / swimming store. It’s a good idea to plan this ahead if you are without a wetsuit. Costs range from $30 to $50 for the day.

You cannot draft on the bike.
Drafting is a biking term that means to follow someone closely behind in order to remove wind resistance. While it is common practice in cycling, the sport of triathlon, for the most part, does not allow for drafting. Luckily for me, I was slow enough on the bike that I couldn’t keep up to anyone in front of me. Often times, triathlons have people on motorcycles who will flag you for drafting. A typical penalty is to pull over to the side of the road, get off your bike, and lift the bike up above your head. Rarely will someone get disqualified for drafting – although I have seen it happen.

Your legs will feel really weird when you get off the bike and start running.
My first triathlon taught me this lesson quickly. I was very confused as to why my legs were not running at full capacity. I’ve accomplished several triathlons now and this still is something that requires getting used to.  The best thing to do (aside from training for this) is to use very short running strides until your legs feel a bit better. This usually takes a few hundred meters and is probably the hardest part of a triathlon.

You need to have your number on the bike.
It is usually required that you wear your race number while you are biking. This helps race officials and / or photographers know who you are during the race. It’s important to make sure your number is tied tight, or pinned well to your shirt – otherwise it will become a major wind resistance factor. Some triathlons will have a special sticker to be placed on your helmet or bike instead of the pinned numbers.

Leave it all on the course.
I remember the last part of my first triathlon. I stopped twice while running and was sore and cramping and just didn’t think I had it in me to finish strong. I was wrong.  I regret my last 2 kilometres of that race and spent many days wondering if I could have improved my time. I was questioning myself because I knew I had not run as hard as I could.

Ask questions.
I was very intimidated by triathletes at my first race. They had nicer bikes, wetsuits, special laces for their shoes and tight clothing. I never thought to approach someone and ask them to help me setup my transition area, or where to go to, or what type of drink they used. I had a lot of questions – but failed to ask anyone for help. Through the years as I have grown into the sport, I have learned that for the most part, triathletes LOVE to talk about their sport and to help new people to the sport. Don’t be shy – ask away.

It’s addictive.
Triathlon hooked me almost immediately after I finished my first race. I wanted to start training for the next year’s event as soon as I recovered. 4 years later and I am an active member of a triathlon club, a triathlon blogger, subscribe to magazines, watch triathlons on TV and I train 5 days a week for ironman-level events. Triathlon is fun, healthy and a great way to stay in shape.

Image courtesy of chrisriekert

Once the Triathlon bug hits you, there is little hope for recovery. I’ve rarely seen anyone battle back from a Triathlon addiction and return to a normal life. As such, you might as well enjoy your ascent to Triathlon greatness and embrace the nuances of the sport. Some might call it an expensive sport, but if you ask me spending money is one of the best parts!

There are a lot of triathletes that buy every cool piece of gear they see in the magazines…I’m not suggesting you do that. However, there are a few pieces of gear that I think everyone should own, regardless of whether or not they are a serious competitor or a weekend warrior.

1. Triathlon Shoes – You might not know this, but there is a reason that they sell specific triathlon shoes. In terms of training, it doesn’t really matter so much, but when it comes time to work on speedy transitions, having a pair of race ready triathlon shoes can make all the difference. Triathlon shoes go on much more easily than cycling shoes and even have a loop in the heel to help you pull them on quickly. This is essential if you want to try the “flying mount,” which is the process of putting on your shoes (already attached to the bike) while you ride out of T1.


2. Aero Drink – You don’t have to buy the Profile Design Model, but finding an efficient way to drink on the go can help you stay hydrated on the bike without having to leave the aero position or slowing down to grab a bottle. Some deliver water from the lower frame to your position in the form of a tube, while others fit right in between your aerobars. Click the Trisports logo above to get them cheaper than your local LBS.
3. Tire Repair Kit – Most triathletes have one of these, but if you don’t you need to buy one today. A good kit will contain a spare tube, a tire lever/wrench, a patch kit, and a CO2 cartridge with adapter. With these tools, you can change a tube in just a minute or so, which is much quicker than trying to pump with a hand pump or trying to patch a big hole with a small patch kit.

You might think that some of these items are basic, but think of this as a gentle reminder to make sure you have everything you need to train harder and be prepared for emergencies. Down the road, we’ll talk about some more sophisticated gear that can take you to the next level.

I realized after my first Triathlon that if I wanted to Race with the Pro’s, I’d have to Train Like the Pro’s…

In every city there is someone that is training more than you are,

training harder than you are,

and training longer than you are. How can you beat them?

Professionals in all walks of life know that having a plan for success is the most important piece to accomplish your goals. Triathlon Training is no different.

How can you beat them?

Here’s how…you develop a plan that takes the time you have to train and turns every minute of it into more effective and efficient training than your opponent can accomplish. You still train long and hard, but you do it with a defined purpose designed to bring the best athlete out of you on race day.

Don’t leave your training up to chance, train with strategy and purpose and you will find that on race day, no one can touch you.

Every Training Plan Includes:

• A nutritional guide for endurance athletes.
• 3 athletic levels of training per sport (Age Grouper, Elite and Pro Athletes).
• Triathlon specific Weight training and Core Strength routines for power and muscular endurance.
• Detailed workout plans each day.
• 7 training phases to achieve a peak state on race day.

It is Never Too Late!!!

1. Accomplish Your Goals! Don’t let the fear of failing keep you from achieving your dreams!
2. Develop a Professional Mindset … if you want to compete with the professionals, then it is time to start thinking like a professional.
3. Use the Off-Season to Your Advantage! Many athletes take time off during the offseason when they should be taking advantage of the time to improve. You can use this to your advantage. Check out the 8 Week Off-Season Training Plan.
4. Get a Plan Now! Stop guessing! Use a triathlon training plan custom tailored to your specific race distance.

Try One of Our Plans Today!

Sprint Triathlon Training Plan

Olympic Triathlon Training Plan

Half-Ironman Triathlon Training Plan

Full Ironman Triathlon Training Plan

Off-Season Triathlon Training Plan

or…

Long Course Triathlon Tools

Also, consider adding some long course training materials to your routine via state of the art training from Endurance Nation.

Endurance Nation releases its first DVD entitled the Four Keys to Long Course Triathlon. This two-hour, information packed presentation will give you the strategic and mental edge you need to be at your best on race day.

Join Endurance Nation co-founders Rich Strauss and Patrick McCrann as they present their renowned Four Keys talk. Honed over the last five years at Ironman Triathlon events across the country, this talk has helped hundreds of athletes get their head screwed on straight before the big day.

Designed specifically not to conflict with any one particular training protocol, the DVD contains three distinct sections: The Four Keys, Race Week, and most importantly, Race Execution. Rich and Patrick walk you through the big picture elements and race day details you need to know.

Don’t wait until race weekend to realize you don’t have a real plan! Get the proven principles that can guide you to achieve your best. Order the DVD today!

DVD Bonuses: The Four Keys Slide Show & Long Course Pre-Race Checklists

Buy Now

Buy Now

FAQ for the Ford Ironman World Championship

1. How do I qualify for the 2009 Ford Ironman World Championship?

Athletes may gain entry into the Ford Ironman World Championship by earning a qualifying slot at one of the 29 worldwide qualifying events – open to citizens of all countries – held throughout the year. Qualifier races vary in length, ranging from 70.3-distance (1.2-mile swim, 56-mile bike, 13.1-mile run) to full Ironman distance (2.4-mile swim, 112-mile bike, 26.2-mile run). Each event awards Ironman slots to its top age-group finishers, with some races also awarding professional qualifying slots. Athletes may also gain entry by being selected through the Ironman Lottery. Please check Lottery FAQ for more information.

2. How can I get a copy of previous Ford Ironman World Championship shows?
Please log on to www.ironmandvd.com to purchase previous Ironman World Championship DVD’s.

3. How do I find information about the qualifiers?
Log on to the Ford Ironman World Championship event page and click on View Athletes Qualified For.

4. Are there Clydesdale/Athena divisions?
Championship slots are not available for Clydesdale/Athena athletes.

5. What is the entry fee for the 2009 Ford Ironman World Championship?

• Entry Fee: $550.00 USD

• Withdrawal requests must be received in writing via E-mail to Ann@ironman.com. Without exception, all requests must be received on or before August 31, 2009 to be eligible for a partial refund of $175.00 (USD). No refunds will be issued for request made after August 31, 2009. Transfers or deferrals are NOT permitted.

6. What happens to the slots of people who qualify and later drop out?
Slots are non-transferable to another athlete and there isn’t a waiting list.

7. If a person finishes the Ford Ironman World Championship will he automatically be qualified for next years race?
Only the age group winners and top ten professional athletes are invited to return.

8. What is the date of the 2009 Ford Ironman World Championship?
The 2009 Ford Ironman World Championship will be held on October 10, 2009.

9. Who do I notify if my address/information changes?
Please notify Ann@ironman.com

10. How do I qualify if there is no race in my country?
Log on to the Events page to view a full list of qualifying events closest to you or you may enter into the International Lottery if you are not a U.S. Citizen.

11. Who do I contact regarding travel to Kona?
Anthony Travel is the official travel partner of the Ford Ironman World Championship. For more information, please log on to www.anthonytravel.com or contact them direct at 1-866-913-7168

12. How do I determine whether I should race as an age grouper or professional?
You must declare your status, and race in that division. Professionals must hold a valid professional/elite card or a letter from their country’s federation. This must be submitted with the application.

13. If I qualified as an age grouper and then turn professional, can I still race and vice versa?
No. You must requalify as a professional earning a pro slot. If you race as a professional athlete during the calendar year, you may not race as an age grouper in IRONMAN for that year and the following year.

14. I earned a slot but can’t race. Can I give the slot to my friend?
Slots are non-transferable. Please contact Ann@ironman.com to withdraw from the event.

15. What age group will I compete in on the day I race for the 2009 Ford Ironman World Championship?
Starting in 2009, the Ford Ironman World Championship and all qualifying events will implement both the International Triathlon Federation and USA Triathlon’s Age Group Competition rule: All age group athletes must compete in the age group division corresponding to the athlete’s age on December 31 of the year of the event.

16. How long are the distances in the Ford Ironman World Championship and what are the cutoff times?
The swim is 2.4 miles and the cutoff is 2 hrs. and 20 min., the bike is 112 miles and the cutoff time is 10 hrs and 30 min from the beginning of the race and the run is a full marathon which is 26.2 miles and the cutoff time is 17 hours from the beginning of the race.

17. What will be the official race drink?
Gatorade Endurance Formula, Orange flavor on the bike course, and Gatorade Endurance Formula, Lemon Lime flavor on the run course.

18. What is the date for the Ford Ironman World Championship in future years?
2008: 10/11/2008
2009: 10/10/2009
2010: 10/9/2010
2011: 10/08/2011
2012: 10/13/2012

19. What will be the official energy gel for the Ford Ironman World Championship?
PowerBar Gel

20. What is the official energy bar for the Ford Ironman World Championship?
PowerBar

21. What is the average time it takes an “age-group” triathlete to prepare for an Ironman?
Triathletes train an average of seven months for the Ford Ironman World Championship. The average hours per week devoted to training for the World Championship generally fall between 18 and 22. Average training distances for the three events:
Miles per week swimming: 7 (11.3 km)
Miles per week biking: 232 (373.3 km)
Miles per week running: 48 (77.2 km)

22. Where can I find the number of slots per age group at a qualifying event?
Please log on to the qualifying event’s official website to view the number of allocated age group/pro slots.

23. What is the timing system used for the event?
ChampionChip

24. Where can I see the list of people who Qualified for Kona?
This information is located can be found on the Ford Ironman World Championship page.

25. How do I go about obtaining official race photos from the Ford Ironman World Championship?
To review and place your order, please contact Action Sports International at www.asiorders.com

26. Are there any “team/ relay” Ironman events?
The Ford Ironman World Championship as well as Ironman qualifying races don’t offer a “team/relay” category.
Ironman is an individual endurance event.

-from Ironman.com

Frequently Asked Questions for the Foster Grant Ironman World Championship 70.3

1. What is the date of the 2009 Foster Grant Ironman World Championship 70.3?
Saturday, November 14, 2009

2. Do I have to qualify to compete in the event?
Yes, all athletes competing must earn a slot at one of the 29 global qualifying races. To view a list of qualifying races, please visit: Ironman 70.3 Events

3.What is the entry fee?
$300.00 USD

4. When will specific race information (e.g., course maps, event schedule) be available?
The Athlete Guide will be available on-line in October.

5. Whom do I contact to secure a hotel room in Clearwater for the event?
For information on our official hotels please log on to the event page and click on About the Event.

6. Which local bike shop do you recommend I contact to assist with bike repairs?
Inside Out Sports is our official bike shop partner and can be reached at www.insideoutsports.com

7. Once I’ve registered for the event, whom do I contact with an address change?
Please send all changes to: Clearwater@ironman.com.

8. Can I purchase tickets to the welcome dinner (Nov. 6) and awards banquet (Nov. for family and friends?
There are a limited number of banquet tickets available for guests. Tickets may be purchased online at www.ironmandvd.com

9. Which sports nutrition items will be available on-course?
Gatorade Endurance Formula, plus PowerBar and PowerBar GEL products, will be available through the bike and run course. Please refer to the Athlete Guide for specific product placement.

10. If I become injured or cannot compete in the race for any reason, can I transfer my slot to the following year or to another person?
Sorry, slots are non-transferable.

11. Does the event have slots for the 2009 Foster Grant Ironman World Championship 70.3?
Yes, the top 10 male and female pros, plus each age group winner will receive a slot.

12. What are the cut-off times to be an official finisher at the world championship?
Swim: 1:00 after final swim start
Bike: 4:30 after final swim start
Finish: 7:30 after final swim start

13. How can I determine the number of world championship slots at each qualifier?
Please refer to the event page of each qualifier to view the pro and age group slots. Contact the event’s organizer to determine the specific number of slots for your category.

14. I know someone who is interested in volunteering during the event. Who do they contact?
Please direct all volunteers to: amy@ironman.com.

15. Contact Information:
Clearwater@ironman.com