For many endurance athletes or even weekend warriors the ultimate validation for their participation in sport is likely to come from being able to finish an ironman and if possible finish with a decent time.
From our experience, many Singaporean triathletes who attempt the Ironman triathlon take between fourteen to fifteen and a half hours to complete their first Ironman triathlon. Off course a few well trained individuals can beat the odds but the numbers are few.
Here are a list of a few interesting findings we made over the last decade of coaching.
- Most first timers are not able to manage a 5hr marathon (so it would be recommended that first timers should limite their number of hard interval sessions) you are better off developing a good aerobic base.
- The logistics nightmare begins the moment you sign up for a race. Key issues include, bike transportation (carton box, hard case or soft case), wetsuit fitting and selection (not all brands fit), hotel availibilty (Getting one that is walking distance to the race zones are advised), transportation (renting a car, air tickets, transfers). These issues form the 5th discipline in the triathlon slot.
- What then is the fourth? Nutrition, surely the right gels, how many to take, salt tablets and other comfort foods are the bread and butter issues of every triathlon race. Going for the wrong choices can result in less the optimum race performances.
- How many days to go to acclimitise? Surely it does not mean getting the red blood cell count up unlike mountain climbers but a good 3 days is advised if you are doing an ironman for the first time.
- Finally, training. As an ironman race duration is long, the predominant energy souce comes from the aerobic system. Hence it is necessary to build a solid aerobic base which will carry you through the race. We find that many first timers do not do enough long rides and long runs at Low intensity, instead they join group sessions which usually involve a high percentage of anaerobic (high heart rate) work.
In all the Ironman challenge may seem like a daunting task for beginners and seasoned triathletes, here at Kaizen Aquatics, besides just the technical support for swimming, our coaches also provide additional help to athletes to get them to the all rewarding ironman finish line!