Wow. We are now just two weeks out from my first race of the season at Marbella 70.3 Ironman on the 29th of April. As I work my way through some race admin I thought I would share a few moments of reflection and my schedule. If you want to support or say hi just drop me a line. I have a lot of other blogs written but I am looking to upgrade the site in a few weeks so will save them for now. The quicker bit:
29th April – Marbella, 70.3
20th May – Outlaw Half, Nottingham, 70.3
3rd June – UCI Gran Fondo, Cambridge, World Championship qualifier
8th– 10th June – Tour of Wales
1st July – Outlaw Half, Holkham, 70.3
8th July – Castle Hever, 70.3
29th July – Outlaw Full, Nottingham, 140.6
8th September – Vitruvian, Rutland Water, 70.3
23rd September – European Long Distance Championships, 140.6
So that is quite an ambitious race schedule and I always find the first race of the season a somewhat tricky one. On the one hand one is terribly excited to see what results winter has brought and simply to enjoy ‘racing’, it’s what I do after all, but on the other it is important to remember that my ‘A’ races will come later in the year. I can’t afford to totally flaw myself and spend weeks recovering. In short, I am in a hefty few months of full distance Ironman training until late June as the mileage and volume increases week on week. I heard a well-known Ironman commentator say the other day “Race the race you have trained for”. That is sound advice, indeed, do your thing. If you are not quite at your peak fitness make sure you avoid the temptation of chasing a faster athlete if your gut instinct is that you are not quite there. You will blow up and you will ruin your day. Likewise if you have had an injury or illness.
Tapering, when an athlete reduces training volume before a key race is often the cause of much grumpiness. It is unbelievably hard to significantly reduce your training when you are at your fittest. This is also hard for me when training is so closely connected to my writing and academic productivity. That’s going to hit very hard this year. It feels a bit like a self-inflicted injury. The grogginess is vile as is the few pounds gained. Meanwhile your legs start getting very edgy. In athlete’s terms, they feel like they want to “bite”. For bigger races tapering is an absolute must. However, I won’t be tapering much for Marbella because it’s not one of my bigger races and its early. I just want race time in my legs. In fact I will ride 200 miles the weekend before and then have a very short taper, just enough to feel fresh on race day.
I still obviously must “prepare to race” and I find this possibly one of the most pleasurable parts of racing and being a triathlete itself. How each individual approaches their race preparations are very individualised but there’s a few sessions that I do and take as signs to know I. Am. Good. To. Go. These include a sprint set on the Wattbike (20 secs on 40 off, numerous times), riding 30 miles in about 1 hour 20 mins, a fast 1.2 miles in the pool with sprinting every 4th length and the last a 20-30 minute “brick run” at full race pace after 30 miles on the Wattbike. After all those things I can assess just how much my legs are biting.
There’s also a reason it’s called “race week” – even though the race is only one day. That “week” requires lots of arduous and laborious working outside of training. The training is nothing really and just keeps you ticking over. The key is maximising recovery after training which is usually shorter faster efforts, eating at the correct time slots, timing the carb load, sleep, hydration, massaging and getting every bit of kit in the right place so any last-minute panics are avoided. And then, once you have racked your bike the day before the race you get out of the way of everyone as quickly as possible (never ever go to the pre-race pasta party it is a very evil thing) and hide/sleep. Being as precise and perfect as you can during that week inevitably produces results come race day. It is the difference between getting round and high end performances.
A little anecdote. Every year I have one song that I memorise every single word to so that I can rehearse it over and over in my head when I need to pick up the pace and volume during races. Headphones are not usually allowed racing so I have had to improvise. This year it is Ben McKelvey – Stronger.
The signs are that I am training well, although I don’t have as much long distance cycling in me as I would like. I’ve been bit of a lightweight with the British “spring”. However, by far the biggest victory for me this winter has been resolving my foot pain both running and cycling. I have trained more effectively and harder than ever, but, I have spent an awful lot of time with foot mobilisation therapy, getting new running and bike orthotics/shoes custom made, wearing in new orthotics, self-massaging my feet, treating blisters, etc etc. To be able to bike, run and bike and run together without pain is a sweet thing. If I finish Marbella without any repercussions of those pains I will be well happy.
Let’s pick up the pace and volume. I’ll be back soon!