What’s it going to take to get an Ironman 70.3 done?

It’s one of those big bucket list items, an Ironman 70.3. The question is, what will it take to get to the finish line. Here are some of my thoughts.

Training.

You need to be prepared to put the training in. Some key thoughts there are as follows:
– You need a long patient build up to the event if you haven’t got a strong athletic background. Zero to hero should take about 9 months.
– You need to be consistent. That means that you need to be training at least 5 days per week during that period. Six days a week is better: Consistency is key.
– For people planning to do the January Buffalo City 70.3 you need to train in December. This is your key training time. Don’t enter the race if you are planning on taking it easy in December.
– Put aside at least 10 hours per week for training during your big weeks. Depending on your expectations you will have at least three of these big weeks.

Swim, Swum, Swam.

Work on your swimming. The best sentence I have ever heard about the swim leg of a triathlon went as follows, “If I am tired on the bike I can get off and sit on the pavement, if I am tired on the run I can sit down on the pavement. There are no pavements in the ocean”. You want to become competent and strong when it comes to swimming. Also get some open water swims in. I regularly take people out to an open water venue so that they can get used to swimming without lane markers and, “pavements”. We also run a swim squad. You can read more about that here. 

Money, Bucks, Moola.

You need to have money, and lots of it.
– Purchases include a bike, wetsuit, running shoes, nutrition, helmet, GPS and heart rate watch, sun glasses, triathlon kit, race entry, travel and hotel/B&B costs.
– Make sure that you get a proper bike setup. Comfort is key. There are significant differences between a Time Trial bike position and a road bike setup. Read more here.
– Put some money aside in the event of an injury. Rehab costs money. Also make sure that you have money for a full bike service close to the time. You need to be racing on decent tires and with a newish chain.
– You should go for a sport massage from time to time. Michelle Rayson works from SBR Sport. Here is a little on what she does.

Nutrition.

You might need to adjust your diet.
The lighter you are, within healthy parameters, the better. You can predict how well a person will do with two numbers. The amount of power they can generate over a period of time (wattage) and the cyclist’s weight. More wattage and less weight equal a faster rider.
Too light and you run the risk of getting into RED-S or, relative energy deficiency in sport. Read more here.
I would suggest that you chat with a dietitian. You can always give Esme, our dietitian a call. Here is a little bit more on what she does here.

Coaching.

You really have three options here.
1. Make it up as you go along. That’s not the best idea.
2. Download a set program. That’s a better idea. At least you have some structure.
3. Enlist the help of a coach. Programs need to be adjusted to accommodate for busy work weeks, illness, relative strengths and weaknesses.
I can help you with that. Read more here.

Self Belief.

Its a big race. The swim is not a joke, the ride is long, and to tag a half marathon on at the end, in the heat of day and on tired legs is a big thing. However, this is all about a journey. It’s a journey of highs and a few lows. Moments when you hear that inner voice insisting that you can’t do this to moments where you hear the theme tune of Rocky going through your mind as you crest a hill.

Give us a call if you feel we can help in any way to get you onto that red carpet and across the finish line with a smile and a fist pump.

Yours in endurance sport.

Mike Roscoe.