First of all, let's analyse the race:
(PS if I miss anything obvious, can you add it in the comments for me please :) I'm constantly updating during today)
Preswim:
Banana
SIS Energy gel
Water: will drink plenty of salty water whilst swimming, but maybe a bit now too
Swim:
Wetsuit
Goggles * 2
Swim cap - supplied by IMF
Bodyglide - only need on neck really
Tri-suit
T1:
Weak 500ml energy drink
Energy gel
Suncream
Spare contact lenses - in case I lose one and decide to put a new one in
Bike:
Bike!
Helmet
Bike Shoes
Black Nike Socks
Cycle computer
Pump
Behind saddle bag containing:
2 spare tubes
Packet of self adhesive patches - last resort
tyre levers
Fingerless cycling gloves - cheap ones, if they annoy me, chuck them.
Sun Glasses * 2 - prescription ones in case I lose a contact lens in the water
Bar bag containing:
4 Energy bars - 2 powerbar, 2 Go
4 Gels - 2 SIS, 2 powerbar
Small suncream to top up
2 750l bottles of mid strength energy drink
Special Needs
2 more energy drink bottles. - chuck the first 2 away :(
T2:
Another SIS gel
Run:
Training Shoes
White running socks - dry socks for run
White hat
T-shirt - in case my shoulders are burning and I want to cover up.
Shorts - in case I want a complete change out of tri-suit
2 gels - that's all my pockets can take
now, what else do I need to pack.
BTA License
Passport
Flight + Hotel ticket vouchers
phone
phone charger
PSP
PSP Charger
Soap bag with usual stuff
T-shirts/Shorts/sandles/
wear long sleeve shirt with pocket + chino type trousers
Oil for bike
Wallet/keys/money
Wednesday, June 20, 2007
Tuesday, June 19, 2007
Preparation - Ironman France
I've been very remiss in my postings here. I just never seem to get time. Here's some information on how my training preparation for Nice has gone and how I see the day going.
Swim:
I've been having a few problems with my legs cramping after about 40 minutes in the water. It's not exact, and I have only noticed it on longer swims. I'm a little worried about cramping in Nice, but once it subsides, I am able to get back swimming again, and it doesn't affect the muscles I use for cycling. It does affect my running muscles however, so that's a problem. To date, my longest swim is only about 2/3 the Ironman distance (100 lengths). I felt OK afterwards, but my arms were a bit tired. So I'm confident I can do the first lap as long as I stay calm and stick to my (slow) pace. The second lap may be a bit daunting, but again, I have to not panic even if I'm way near the back of the pack. As long as I've done the first lap in under one hour, I can still finish it in time not to miss the cutoff time of 2:15. I'm hoping for a 53min 1st lap, and my swim stroke is consistent, so the same for the second.
Estimate - 1 hour 45.
Bike:
This is the only area where I feel fairly confident that I can do the distance. Of course, I've never cycled 110 miles (top ride is 100 so far), and I've never done a long ride after a long swim. But I have been to Nice and done the difficult 80 miles climbing portion of the race, and that gives me some confidence that I can do it again. I averaged ~25km/h that time, and on the flat I should be able to keep to that or more.
Estimate - 7 hours
Run:
Really apprehensive about the run. If the swim and bike go OK then I'll have 7 hours to finish it. If my calves hold out, and I hydrate properly, then a slow shuffle in the afternoon sun should be OK. Of course, my training has been broken twice with calf injuries, and I've only ever run a maximum of about 8-9 miles in my life, which is only about a third of a marathon, so this really is unchartered territory.
Estimate 4-7 hours.
Total of the estimates gives 13-16 hours, depending on my legs. I'd really like to beat 4 hours for the marathon, and I'm putting some painkillers in my bag at T2 and shall chomp on those if need be. I have no idea how the exhaustion of being active all day will affect me, again, a completely unknown factor. I know that I can cycle fairly hard for 7 hours, I know that I'll get a bit of a rest on the back leg of the Nice course, and I'm hoping I can just keep going.
All that sounds a bit negative I know, but there are positive aspects. It's not long ago that I thought 2 lengths of the pool without stopping was an achievment, and I remember collapsing onto the sofa after my first 3 hour ride and not getting up again all day. I only took up triathlon in November 2004, and I'm actually happy at how far I've come. I'm really looking forward to getting out there - I wish it was tomorrow - I think the bike course is amazing, and even if I'm tired, I'm going to be thinking that it's great just to be able to attempt something like this. I really will be gutted if I don't finish. I don't care if I cross the line with seconds to spare, the time isn't important, but I do want to finish inside the 16 hours.
Time will tell.
Swim:
I've been having a few problems with my legs cramping after about 40 minutes in the water. It's not exact, and I have only noticed it on longer swims. I'm a little worried about cramping in Nice, but once it subsides, I am able to get back swimming again, and it doesn't affect the muscles I use for cycling. It does affect my running muscles however, so that's a problem. To date, my longest swim is only about 2/3 the Ironman distance (100 lengths). I felt OK afterwards, but my arms were a bit tired. So I'm confident I can do the first lap as long as I stay calm and stick to my (slow) pace. The second lap may be a bit daunting, but again, I have to not panic even if I'm way near the back of the pack. As long as I've done the first lap in under one hour, I can still finish it in time not to miss the cutoff time of 2:15. I'm hoping for a 53min 1st lap, and my swim stroke is consistent, so the same for the second.
Estimate - 1 hour 45.
Bike:
This is the only area where I feel fairly confident that I can do the distance. Of course, I've never cycled 110 miles (top ride is 100 so far), and I've never done a long ride after a long swim. But I have been to Nice and done the difficult 80 miles climbing portion of the race, and that gives me some confidence that I can do it again. I averaged ~25km/h that time, and on the flat I should be able to keep to that or more.
Estimate - 7 hours
Run:
Really apprehensive about the run. If the swim and bike go OK then I'll have 7 hours to finish it. If my calves hold out, and I hydrate properly, then a slow shuffle in the afternoon sun should be OK. Of course, my training has been broken twice with calf injuries, and I've only ever run a maximum of about 8-9 miles in my life, which is only about a third of a marathon, so this really is unchartered territory.
Estimate 4-7 hours.
Total of the estimates gives 13-16 hours, depending on my legs. I'd really like to beat 4 hours for the marathon, and I'm putting some painkillers in my bag at T2 and shall chomp on those if need be. I have no idea how the exhaustion of being active all day will affect me, again, a completely unknown factor. I know that I can cycle fairly hard for 7 hours, I know that I'll get a bit of a rest on the back leg of the Nice course, and I'm hoping I can just keep going.
All that sounds a bit negative I know, but there are positive aspects. It's not long ago that I thought 2 lengths of the pool without stopping was an achievment, and I remember collapsing onto the sofa after my first 3 hour ride and not getting up again all day. I only took up triathlon in November 2004, and I'm actually happy at how far I've come. I'm really looking forward to getting out there - I wish it was tomorrow - I think the bike course is amazing, and even if I'm tired, I'm going to be thinking that it's great just to be able to attempt something like this. I really will be gutted if I don't finish. I don't care if I cross the line with seconds to spare, the time isn't important, but I do want to finish inside the 16 hours.
Time will tell.
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