Source
r/triathlon•
SilverCommando

Straight in at the deep end - Newb to Ironman

Hi all,

TL;DR I have no Tri experience and i'm thinking of entering an Ironman 70.3 or 140.6 in ~June 2012. I am a decent runner (up to about 10 miles - even in military boots and soaking wet full combats) and have a good level of all round fitness as i've been applying to join the Royal Marines Commandos. However, I do not swim or cycle much at the moment and i would probably need coaching on my front crawl technique. Is this a good idea or should i aim for something much smaller in the time-scale i have.

Long Version I applied to become an officer in the Royal Marines, but to cut a long story short I didn't make the final cut despite completing the application process including all the physical aspects.

I have a full year in which to apply again as they only take in a small amount of officers once a year (September). I was thinking of a new challenge to aim for and as inspiration to keep my fitness improving.

My running is decent although I'm not currently running more than about 8-10 miles at a time, but I have done some longer distance adventure races such as Tough Guy, Hell Runner. I also did the Royal Marines potential officers course which consists of a 3.5 hour Assault Course and 2 hours Endurance Course in full (soaking wet) combats and heavy military boots.

The problem I have is the Swimming as I'm pretty much useless at front crawl (although I can do it), that and the fact I do not have a bike and so do very little cycling although with my fitness i do believe i would get up to speed in this aspect fairly rapidly.

Do you guys think it would be possible to get up to IM 140.6 standard (or a 70.3) in my swimming and cycling in the time-scale I have (Race is June/July 2012). I have no previous Tri experience, but I would obviously enter a few smaller Tris to get to grips with the transitions and nature of the events.

How do you guys think i should attack this challenge (if it's possible)and what i should focus on?

Posted Jul 28, 2011, 4:48 PM UTC

845
transamman1999•

If you're looking to just be able to FINISH, I'd say it's doable. But you are definitely not going to be coming in at 13 hours or less.

THE most important thing for first time IM-ers, IMHO, is racing smart. I did a HIM at the end of my first year of triathlons and it was TERRIBLE. like walking thru leg cramps for the last 5-6 miles of the run.

Even after 4 years of tris I was still learning things, and I learned even more during my first IM (IM FL 2010). So here's my advice if you plan on doing an IM a year from now:

  • www.BeginnerTriathlete.com forums. LIVE there, read EVERYTHING you can. It's one of the biggest tri websites with a crazy wealth of info. and there are tons of experienced triathletes that frequent it and give great advice. slowtwitch.com is also fairly good, but not as big/helpful

  • www.TriFind.com find local races and go watch them. get to the race early, find racers with disc wheels and good physiques and observe their every move. watch how they set up their transition area, how their bike is racked, how their stuff is laid out. if they're smiling/happy and not talking to family/friends feel free to ask them questions. triathletes are generally a very outgoing and upbeat people, and if they're smiling at 5am while preparing to test their body's limits for 2+ hours chances are they would be more than happy to chit chat and give you advice. watch how they stretch, how they start the swim, how they transition, what they wear, what they eat and drink, etc etc etc. observe. take notes. volunteer!!!!

  • start racing this season!!! once you're able to do sprint distances go enter at least 1 race every 2 weeks until ~October. DO NOT try to be competitive. the first 3-5 races should be thought of as 100% learning & training sessions. DO NOT go even 75% of your max. Stay to the rear and the side of the swim start. Relax, get a feel for the chaos that is the mass swim start. Practice your transitions at home numerous times before your first race. Your heart will be pumping after running in from the swim and it's hard to concentrate in transition for your first few races. You could easily forget important things like nutrition, sunglasses, the pebbles, sand and dirt that are now in your shoes, etc. Bike smart. Start out at an easy pace, increase as you feel capable/comfortable. Stay hydrated but don't over do it. Being bloated and having to run 3-6 miles SUCKS. Race your race. Don't try to keep up with someone else, don't draft, maintain your line, don't litter. Running is runnning. Just dont forget your race number. I highly suggest pinning your number to a race belt and not your tri shorts.

more in next comment......

9
transamman1999•
  • buy a good heart rate monitor and learn how to use it. the number one thing in endurance events like an IM is keeping your HR in the proper zone to leave enough fuel in your tank to last 14+ hours. for my IM bike I kept my HR between 140-145bpm almost 100% of the time. I'm not a good runner so I wanted to be sure I didn't completely blow up on the run. There's no such thing as "having a good bike and a bad run". If you have a bad run it's because you had a bad bike (aka you didn't properly conserve energy aka you biked too hard).
  • find a team, a coach, a local swim club, adult swim classes, running clinics, group rides, or anything like that which will help you learn proper techniques and ettiquite in each sport. Plus training with others is a good motivator and makes training MUCH more enjoyable.
  • be realistic. if you don't have 12-14 hours a week now, and 16-18hrs a week in the 3-4 months before the race to DEDICATE to training then forget about 140.6. set your sights on a good 70.3. you do not want the shattering blow to your ego of DNF-ing a race you paid $500+ for! be prepared to spend AT LEAST $7,000 over the course of a year towards gear, races, massages, nutrition, gear, races, fuel, hotels, etc.
  • nutrition and hydration are CRUCIAL. you really have to figure yourself/your body out and what it can and can't handle. you have to set and maintain a fairly strict caloric intake schedule of both solids and liquids. eat too much and you'll end up vomitting or just feeling like complete crap after 7-8 hours. drink too much, similar results. don't eat enough and you'll bonk, HARD. don't drink enough? even worse. eat/drink something you're body doesn't agree with????? welcome to porta-potty hell. if the liquid exiting your body isnt bad enough, imagine how rough porta-potty TP is, then multiply that by 5-10 trips, and then add in dozens of miles of a bike seat rubbing that area, then a marathon run........don't even wanna continue thinking about this
7
SilverCommandoOP•

Firstly I'd just like to say thanks for taking your time to write such a comprehensive reply. I had heard of the Beginner Triathlete website as i have also been on the Triathletes world forum (via Runners World) and i saw it. I usually use the Runners World event finder for my running races, but i think that TriFind would be better as it specialises in triathlon races, so thanks for that!

I did plan on entering a few smaller triathlons or even dualthlons while im getting my swimming up to scratch to learn the transitions and get a feel for running after a bike or a swim. That said i am used to running on tired legs as i got into the habit of training twice a day as i needed to do that for my Marine tests. I hadnt thought about volunteering at a Tri event though, that it a very good idea and it gives back to the running/triathlon community.

2
SilverCommandoOP•

Firstly I'd just like to say thanks for taking your time to write such a comprehensive reply. I had heard of the Beginner Triathlete website as i have also been on the Triathletes world forum (via Runners World) and i saw it. I usually use the Runners World event finder for my running races, but i think that TriFind would be better as it specialises in triathlon races, so thanks for that!

I did plan on entering a few smaller triathlons or even dualthlons while im getting my swimming up to scratch to learn the transitions and get a feel for running after a bike or a swim. That said i am used to running on tired legs as i got into the habit of training twice a day as i needed to do that for my Marine tests. I hadnt thought about volunteering at a Tri event though, that it a very good idea and it gives back to the running/triathlon community.

1
transamman1999•

you're welcome. feel like i should pay it forward since i learned so much from other across the internets.

i forgot about duathlons! they are GREAT as well when you're first getting into triathlons especially if you're not a strong swimmer.

yeah volunteering is a very under-utilized learning experience.

2
SilverCommandoOP•

Would you say its worthwhile getting a HRM? I've been running for a few years and even in my previous years training i never bothered to use a HRM or time/map my runs. I obviously know what distances i am running as i have planned the routes according to what i need to train for, but i never felt the need to time and measure everything. I did time my runs when i was doing specific races, so if i was coming up to a 10k i would do a few timed 10k runs, but my training tended to revolve around "time on my feet" and actually getting out there and doing it.

1
transamman1999•

i'd say it's a pretty important piece of equipment. specifically on the bike. i'm a much better cyclist than i am a runner or swimmer but i still make the common mistakes when i train without a HRM. generally in the first 20-30 miles of a long ride you'll feel great and strong and you'll push your legs a bit because you feel so good. but you'll raise your heart rate 5-10 bpm for those first 2-3 hours and you'll end up paying for it at mile 100. for me, my HRM keeps me in check, its a real measure of my heart rate and not my perceived effort. for running i don't feel it's too necessary, and i actually am MUCH better at knowing roughly what my HR is and whether i'm going a bit too fast or too slow. it's strange, but true.

i'd say you should absolutely invest it one. i could go on and on, but i won't. just get one. and use it.

2
kgold818•

Goodness Gracious! I had no idea it was SO expensive! Absolutely fascinating stuff! Go you guys! I'll stick to my sprint tri in Sept! :)

1
transamman1999•

it gets expensive super quick. especially if you don't already have a bike.

1
hollywood85502012 IM Wisconsin FINISHER and proud Clydesdale•

start racing this season!!!

Repeated for added emphasis

2
SilverCommandoOP•

emphasis noted :)

2
SilverCommandoOP•

emphasis noted :)

0
ReplaceSelect2 X Iron•

If you weren't in the military, then I would say absolutely NO. Because you probably are in better starting shape than 95% of people asking this question, I'll say you could finish a 70.3 and maybe an ironman, but you shouldn't. At your starting point you aren't able to finish any of the 3 events. If you can run 10 miles, you can finish the 13.1; maybe the marathon. Bikes are really expensive, and being able to swim 2.4 miles is difficult unless you come from a swimming background. Ironman is a big deal, and a good amount of the race is the journey. There is a lot that you will need to learn in less than a year of racing.

I'd set your sights on the 70.3. That's doable in a year. Find a couple springs and an OLY or 1/4 Iron distance before the 70.3. Without at least one (really 2) strong sport base to start, a 140.6 is probably too much for just 1 year.

Most of my friends that have done Iron distances were wiped out from exercise for about a month after the race, and they all came from stronger endurance bases than where you are. The 140.6 could hurt you for your officer training/application. 70.3s are pretty easy to bounce back from IMO.

Adventure races are not similar to long distance triathlon btw.

TL/DR: You could do 140.6. Don't.

5
transamman1999•

bikes are only as expensive as you allow them to be. my tri bike only cost ~$1,000 and I love it. I've have put no less than 8,000 miles on it. and had I not borrowed race wheels for my IM I would've just rented some for $200.

i went cycling (albeit only 10-12miles) the DAY after my IM. and cycled twice more that week at an easy pace. i started light runs a week after my IM. it's all in how you train. just gotta be smart about it. for me, i felt BETTER if i went cycling or jogging in the weeks following my IM. sitting around doing nothing just made me cramp up and feel like poo. getting the blood flowing and the muscles GENTLY pumping helped A LOT.

3
hollywood85502012 IM Wisconsin FINISHER and proud Clydesdale•

Your level of exhaustion is correlated with your level of fitness going into the race. The more you train, the faster your body is able to recover from the race. A friend of mine did random on/off training over 3 months for an IM and spent 3 months recovering, whereas pros are fully recovered by the next weekend.

Also, studies are always being done, but one recent one I read about showed that active recovery is better than rest. You did some easy rides the week after which probably sped up your recovery.

2
SilverCommandoOP•

You should always go on a "recovery run" (or cycle/swim) after you have done a very demanding event or training session. It gets your legs working and actually aids recovery. This was one of the most important lessons my dad taught me when i was a kid (he was an extremely good runner).

1
SilverCommandoOP•

Would you say its necessary to have a proper Tri bike for a 70.3 IM rather than a roadbike that has tri handles attached to it?

1
ReplaceSelect2 X Iron•

You can do a 70.3 with a road bike without issue. It will be easier with a tri bike.

3
hollywood85502012 IM Wisconsin FINISHER and proud Clydesdale•

Only get a tri bike if you're going to be doing lots of triathlons and/or money is not an issue. If money is an issue, a road bike is perfectly fine (Tour de France is done on road bikes), so long as you get it fit to you in a tri-specific manner (puts less strain on your quads to save them for the run).

1
transamman1999•

Depends on the course.

Fairly hilly course - road bike w/ tri bars

Not too hilly - tri bike for sure

1
juletreNorseman | Race Marshal•

I did it with this without tri handles.

I have mounted tri handles on now, but didn't have them for my first IM. A lot of what people write here will help you finish, but you do not need to buy fancy stuff or read a lot of blogs to finish an IM.

Now sign up already! :)

1
SilverCommandoOP•

I should have said i currently don't do longer than 10 mile training session runs, i can actually run further, but for what i was training for it was more high intensity interval running that i needed to train for, although i did need a decent endurance for the endurance course :)

I think you're right to be fair. I do fully believe i could complete a 140.6 IM, i may have sold myself short from what i wrote about myself, i am actually extremely fit compared to Mr Average. However that said, you are right, i probably wouldnt be completing it in under 13 hours and my natural competitiveness would hate that.

The 140.6 training would be too different to the training and physical fitness i would need for my officer training so i think a 70.3 would be a more realistic goal.

I do realise adventure races are not similar to a triathlons, adventure races usually take less than 2hours to complete for even the longer ones. I mere stated that so you guys wouldnt think i had absolutely no racing experience :)

3
ReplaceSelect2 X Iron•

I wouldn't focus too much on a time for a full (or really triathlon). Courses and conditions vary significantly, and a lot can go wrong during a full. I'm guess that you are relatively young. Save the FIM for later.

2
chrispyb•

What 2 hour adventure races are you doing? The shortest I've ever competed in was 3-4 and most I hear about are like 6-12 up to maybe three days. (Though the raid is like 7-10 days, 5 man team instead of 3)

1
pojodojo•

Last August I was convinced to sign up for the Sept 2011 Ironman WI. I started training then, and feel confident I will finish it.

You have plenty of time, just work on what you feel you need to. I wasn't a great swimmer either, but had no troubles in the 70.3 I did in June.

Good luck!

3
SilverCommandoOP•

What was your fitness like when you first started out training? Was your plan to initially train for the 70.3 and then up it to the 140.6 distance once you had done it?

I am still tempted to do a 140.6, however i think the training would be too different to the training i need for my Marines application (although im sure i would absolutely piss the endurance course as a result).

How did you find the 70.3? Did you do any other Tri's beforehand or was that your first?

1
pojodojo•

What was your fitness like when you first started out training?

I was not out of shape, but no endurance athlete. I could swim maybe 400m before needing a rest, bike 40 miles or so, and run a few miles at 9min pace.

Was your plan to initially train for the 70.3 and then up it to the 140.6 distance once you had done it?

I only did the 70.3 because I wanted to check my progress, and learn more about the open water group swim and transitions.

How did you find the 70.3? Did you do any other Tri's beforehand or was that your first?

The one and only I've done so far.

I am following a 36-week training program, which I really like. It's very interval heavy, and only has long workouts on the weekends, so the average weekly commitment is like 15hrs. Pretty light.

Go for the 140.6, have fun training and crush all aspects of your Marine training.

3
SilverCommandoOP•

What training program are you following? Is it online? as I'd be very interested to see what it entails and looks like.

2
twoeightsix9:13, 4:13•

I did this. it is possible. I came from a - pretty strong, but not long distance - background in one sport (in my case swimming) and barely any experience in the others, entered an IM in January and did it in August. I did absolutely everything wrong. I trained pretty much randomly (basically as much volume as I could), bought a road bike about 6weeks before the race for about £500 to replace my 70's steel frame. I finished in 11:53.

To give you a point of reference though, I did Tough Guy earlier that year, and despite literally never having done run training I found it easy and did a good time.

I guess that you are keen enough and bloody-minded enough to get through and complete it. whether you should depends on what you want form the race. a friend of mine wanted to qualify for the world champs on his first attempt, and he led up to it over a number of seasons. (and achieved that.) Based on your posts I don't think that's your goal either. so here's my advice for approaching it in 2012, a year to go.

  • fix your technique in all three sports as early as you can. You won't ever get it perfect, but you need to have the muscle memory of good technique nailed down. You're going to be tired.

  • Swim with a club, public lane swimming is unbearable. Hopefully they will have good coaching and you can also get tips from watching and talking to other members.

  • Don't go immediately to maximum volume and exhaust yourself, it will make you resent it.

  • Educate yourself as much as possible, as early as possible and continuously. slowtwitch, beginnertriathlete, many other websites are good too which you will find through those two. A physical book is often a good place to start because it has a more coherent structure.

  • Find a respected training plan and stick to it confidently. trust it.

  • If you are aiming to do the physical selection for the RM again, allow at least 4 weeks after the end of your race to recover. You'll have peak fitness approximately then too.

  • Experience an actual triathlon (i.e. a race) as soon as you can. Racing makes you focused and teaches you lessons that reading cannot.

  • There are other events of the same distance which are not branded by ironman. they are just as challenging, and typically cheaper and easier to get into because they don't have the well known branding behind them.

  • You don't need to spend money to perform well. This sport is full of rich overachievers, but the equipment will only take you so far. There is a practical minimum spend to go to ironman distance, but it's a lot lower than many people (magazines helping out their advertisers mostly) would have you believe. You probably do need to spend a lot of money to win though.

3
juletreNorseman | Race Marshal•

Yes you can! TL;DR: I did it.

Time frame: I came from Berlin Marathon in September (in 4:18) and signed up for an Iron Man the following February. I bought a road bike during Easter and my wetsuit in june (the IM was August 15th).

All biking experience prior to this was to/from work and maybe one long trip once pr year. I don't think I had ever swam for the sake of training before. When I signed up I swam 3800m in a 50m pool using breast stroke in 1:55 so I felt confident I could do that below the cut-off time. I did not know how to crawl and got some pointers from a friend. The last two months I did 1.5-3k swims once pr week using my newly learned crawl. A wet suit really helps!

No overall plan behind the biking or running training really. Just tried to get both short and long runs in there. I did get about 10 70+ mile trips before the race. During peak training I got 15hrs a week. It was more like 7-8 + 5 if I got a long bike trip during the weekend. I can pull some distances pr month from Garmin if you like.

1.5months before I entered an oly distance to get familiar with T1 and T2, what bag goes where etc. I also did 3 700m-1.6km-5km tris with my club during the summer. This is the kind without start numbers or anything, just training.

In the end I finished Challenge Copenhagen (very flat) under good conditions in just under 13h. The times were roughly 1:25 + 6:30 + 4:40 + transitions.

This does not really prove that you can do it, only that it at least is possible. I say go for it, the worst that can happen is a DNF.

28y/o male, btw.

Also: I'd say focus on your weakest sport and make sure you can finish them all individually before the race.

3
hollywood85502012 IM Wisconsin FINISHER and proud Clydesdale•

Also: I'd say focus on your weakest sport and make sure you can finish them all individually before the race.

But do not neglect your strongest. My mistake training for my second 70.3 was neglecting my run since it was my strongest area. My longest run before the race I did a long run 20% slower than I did the year before.

Focus on your weakest discipline, but not at the cost of your strongest.

1
FurthurExercise Physiologist•

In the States our SpecOps people have this "never give up" mentality thing a'la David Goggins (Navy SEAL, IM-Triathlete, Ultra Runner) and if you share that same determination then I'd be afraid to say there is anything you can't do!

No time like today to start changing your life! Find a training plan, consier a training club, consider a coach and buy a damn bike :)

2
SilverCommandoOP•

I had my debrief and I'm having the next week off to sort some stuff of my own out and then it's back to the training. I would like to enter a 140.6, but without having done a triathlon before I'm not sure if I'm biting off more than I can chew.

I was training 5 days a week to get ready for the RM fitness tests, so i have the motivation to get out and train, but I'm not really sure of the typical time scale it take for people to get ready for such large events. I should add that I'm not so much looking to race the event, more just complete it and make it to the finish line.

The other option would be to try and get an Ironman 70.3 lined up for about January time and then see how that goes and from there see if i can manage a full Ironman 140.6 about 5-6 months after that. However I think if I left it that late to enter the event, it would have most likely sold out. A lot of "local" European Ironmans have already sold out.

1
FurthurExercise Physiologist•

They usually sell out a matter of hours after they end. If all you want to do is finish then it is a matter of hydration and nutrition with enough fitness to make the cutoffs. I'd never advocate a minimalist approach but 17hours in motion is a long time and takes a lot of calories.

Like I said, find a 140.6 and 70.3 training plan there are many good free plans available and take it one day at a time. Listen to your body and do everything thing in your power to stay injury free. If you need motivation check out the old IM-Kona videos that come out in December each year. I'll "megaupload" some for you if you can't sail the PIRATE seas on your own. There are lots of great stories out there, some tear jerkers some amazing regardless!

3
hollywood85502012 IM Wisconsin FINISHER and proud Clydesdale•

There's a lot of good advice here on whether or not you should do it, so I won't add to that; however, if you do decide, here's some advice.

First, remember there are 5 disciplines in triathlon, everyone knows the first 3, but many forget the next two:

  • Swimming

  • Biking

  • Running

  • Pacing

  • Nutrition

With your athletic background, I'd say IF you can sign up for a IM in June/July, you are capable of crossing the finish line in <17 hours. Training should be 10-15 hours/week for the first 4 months, then 15-20/week the remaining months, with one or two 20+ weeks, with a 2 week taper. Try and get at least 2 century rides in with a 2-3 mile run afterwards, but 3-4 centuries would be best.

** This may seem over the top, but the goal is to get your body to a level where you can more quickly bounce back after the race ** (since your test is in September).

** Be sure to work on your core. ** Lower back, mid back, and abs. Do lots of planks, crunches, back raises, and more planks.

You say "Royal Marines", which implies United Kingdom? If so, IMUK is sold out, but there are charity slots that are 340-370 pounds. IM France is still available and it's 450 Euro through the end of the year. European Ironmans

2
SilverCommandoOP•

It's the 2011 UK IM which has sold out, the 2012 one which I was considering entering hasn't been listed yet. I was actually considering the Switzerland one as that is supposedly one of the best for your first one, however it is more expensive and I don't think I will go for a 140.6 due to the fact I will still need to do my RM officer fitness tests again which require a different sort of fitness than just long distance.

I currently train about 12-15 hours a week, which was upped to around 18 hours for the months leading up to my Royal Marines fitness tests, so it wouldnt be too different to the training i was doing for that. Well apart from the fact it would be more endurance orientated than a mixture of strength, speed and endurance.

Nutrition is certainly something that gets overlooked and i have to admit i have overlooked it before and it really took its toll on me and i ended up collapsing, getting dragged to my feet and collapsing again after about 10 meters or so and i couldnt even get off the floor. I certainly wont make that mistake again!

Thanks for the advice anyway, it's much appreciated!

2
hollywood85502012 IM Wisconsin FINISHER and proud Clydesdale•

I've done two 70.3 races. I was hardly prepared for the first, and 95% prepared for the second.

Before my first 70.3, I had only done 1 sprint and 1 Oly tri, so my training/nutrition plan was thought out for longer versions of those races. I trained 4-6 hours/week, running 9 miles for my longest run, riding 30 miles for my longest ride, and swimming 1500 yards for my longest swim (though I have a strong swimming background, so I was arrogant and only swam 3 times in the 4 months leading up to the race). On race day, I got through the swim, barely got through the bike (not enough water, zero electrolytes, and the wrong food so I hardly ate), and cramped up so bad on the run I walked most of it which led to heat exhaustion on an 80 degree day.

Second 70.3 the next year (2 weeks ago), I had a coach and trained 6-12 hours/week, did 8, 50+ mile rides with 1 82 mile ride, ran 11 miles for my longest run, and swam 2500-3500 yards twice a week. On race day I was 18th out of the water in my age group, had a 2:51 bike split (40min better than last year), but my back cramped up on the run so bad that it would spasm every time I took a breath. Why? Not enough core work.

IM 70.3 is a great distance, but it isn't just a long Oly. Train with various food items, drink mixtures, and timings. No matter what you read, nutrition is a personal thing and most everybody is different (ex. Gu packets say every 45min, but I need them every 25 since I'm 6'4" and 220lbs).

Also, since you're used to intense training, I'd advise you to make sure you don't neglect long, easy rides in your training. You want to race 70.3's in high Z2, so be sure to train there frequently to make your body as efficient at that level as possible.

3
SilverCommandoOP•

You're the exact type of person i was hoping to find on here. Someone who had done IM distance triathlons and who wasnt scared of sharing their experiences instead of simply saying they found it "easy" or "manageable".

My core is good, not just from the running, climbing and swimming (only breaststroke) that i did to train for the Marines, but i also did lots of body weight exercises (sit-ups, press-ups, pull-ups) for another aspect of the Marines application process. There was a guy on my potential officers course who had something similar to what you're describing with the back spasms, he had to drop out, so good for you carrying on!

Nutrition is very personal and actually quite hit and miss. It took me ages to find out what pre and post race foods worked for me and what foods i could and couldnt take during longer races and events (i've thrown up a good few energy gels and drinks in my time).

2
hollywood85502012 IM Wisconsin FINISHER and proud Clydesdale•

Sounds like you need to simply keep up with your current core workout program, but add in a few "holding position" workouts, like the plank. If you ride in aero for the race, you'll end up holding your body in that position for 2.5-3.5 hours, so be sure to do core work that'll prepare you for that.

Biking training advice: hills are key. The more hill work you incorporate, the more drastic your improvements will be. If the course is flat, you'll be faster. If the course is hilly, you'll get through it with plenty of energy for the run.

My back spasms were incredibly painful, and on top of it all it was a 110 heat index in Racine that day, so I was limping along at a 13 min/mile pace doing my best to stay hydrated (I'd only prepared to be out there for max 2 hours, but was out for 2:45). I'd run to a cone, walk past 1-2 cones, then run to a cone, repeats hundreds of times. I even tried to run further, thinking it was just a mental thing, but ended up stopping after 4 cones and keeled over and actually cried out in pain (have done that twice in my triathlon career, the first being at the end of the final hill of the Ironman Wisconsin course [training, not racing], mile 76, out of gas, dehydrated, and exhausted). BUT, I knew I'd feel worse for quitting so I just toughed it out and got through it all.

1
transamman1999•

that's good that you're fairly used to a good workout load. my advice since you're at least a well versed runner would be to really spend time on the bike. in a year of swimming 2-4 hours/week you can get very comfortable and fairly efficient, but there's much more time to be gained (or lost) on the bike than in the water. after all, the IM swim lasts roughly 90 minutes for a beginner and the bike last 6+ hours.

Nutrition is soooo important, i can't stress it enough. and not just getting in enough calories, but maintaining all sorts of other things like electrolytes.

you can only eat so many gels/GUs. you need to try alllll sorts of stuff to see what works best for you.

and if you sweat a lot like i do, and if your races are in pretty warm climates you'll also need to take salt tabs or similar to replenish what you sweat out.

my drink of choice is Ironman Perform Lemon Lime. friggin LOVE it.

my food of choice: strawberry Clif Shot Bloks and apple cinammon Hammer gels!!!!!

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SilverCommandoOP•

It took me ages to figure out what foods worked best for me both pre and post race. Then probably even longer to realise what foods (gels) and liquids i could actually take on-board during events. My stomach cramped up several times from certain drinks and gels, others i threw back up (damn you lucozade sport) but thankfully i've finally found some which work well for me.

I do enjoy running and my ability is pretty much ready for what i would have to do for the 70.3 events and possibly for the 140.6 event. Luckily i am used to running when absolutely knackered so i think that will help me mentally to keep going. My plan was to get a bike and gradually upping the distance that i train at, as well as spending a lot of time in the pool and hopefully getting some lessons in front crawl to improve my (lack of) technique.

1
Skute•

What's the rush? Start with a sprint, then do an olympic, then a half-distance, then full ironman.

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SilverCommandoOP•

I have a years gap in which i need to keep my Training for the marines going and i would like a new challenge. I've always wanted to do adventure races, so this year i picked the hardest i could find in the UK and i've done them.

i've always wanted to do an Iron Man and as i'm already very fit after a years training to get in the Marines, i thought with another years training on top of that i would stand a good chance of at least finishing a 140.6

This isn't to say i wouldn't do any sprint triathlons or dualthlons in the meantime. I would certainly do a handful to get used to the transitions, the setup and general feel of the events.

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UnlimitedWill•

ABSOLUTELY do an Ironman. You want to be a Royal Marine and you're thinking about only doing half? You know you want to go the full distance. Test your soul.

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