Diary of an Ironman – 30 weeks to Kona

I often advise athletes not to start their Kona build-up until 16 weeks before race day. It’s very difficult to hold the mental side of the training together for longer than 16 weeks. I have seen a lot of guys crack mentally when they still have 4-5 weeks to go. They just don’t want to get out of bed.

There could be lots of different reasons for this. But experience has shown me that the ideal build-up is around sixteen weeks. This will be my twelfth Hawaii Ironman, so I do know what lies ahead.

I am in a new age group. I have never raced in 60-64 before in Hawaii. In my previous Hawaii races in younger categories, I have placed in the top five, three times. I have placed sixth several times (that sucks) I may as well have been sixty’th.

I have not won my cat in Hawaii yet. This year I am going to give it my best shot. I’m going to make a diary entry every week for the next thirty weeks. So I can share my journey with those who may be interested.

Don’t think for a minute, that guys in the sixty plus age groups don’t take this as seriously as younger competitors. We are probably as serious as the pros. Life’s lessons have taught us to prepare well, if we want great outcomes.

With 30 weeks to go, I’d be crazy to start a serious build-up. What I can do is work on laying the best possible foundation for my preparation.

I have started by ordering a Power-Tap wheel from Pedals Plus. I have an old windtrainer which shows power output but it’s not as useful as a Power Tap. I can use the PT on the trainer and on the road. I will be charting power figures in workouts, so when I start my official build-up on 20thJune, I’ll know exactly where I am. The other advantage of the Power Tap wheel is that I can use it with my wife who has also qualified for Kona this year (she won her cat 50-54, in IMNZ by 29min, just last week)

The second step I have taken is to visit a physiotherapist for a complete screening of my strengths/weaknesses, my bike position and power output.

Ben Ward at Cycle Dynamics, is a cyclist himself and a former middle distance track runner. www.cycledynamics.com.au  Ben found my thoracic spine was not as flexible as it should be and my hip flexors are tight. He was very thorough checking my walking, running and cycling technique.

It’s too early to start training for Kona, but I can certainly use the time I have to improve my health, flexibility and technique in all three sports. I presently swim three times a week, with most attention being on technique.

Ben tested my shoulder rotation through my thoracic spine. I rotated 49 degrees one way and  52 degrees the other way. He recommended manual manipulation of my spine. It hurts, but not as much as coming sixth in Hawaii and missing a podium place by seconds.

After two sessions with Ben and some stretching at home ( haven’t been as conscientious as I will be in future as I was away in NZ for a week and life was hectic. As the driver/coach/chef for the squad, time for me was limited)  But I have already improved my rotation to 71 degrees one way and 72 degrees the other way. Already my swimming feels better.

I am able to arch my head back, shortening my spine by 1 1/2 cm more than before. So what, you might say. This means that I can stay in the aero position on the bike in more comfort. I can already ride in the aero position for 180km, but if I can become more flexible. First I can be more comfortable, secondly I can lower my front and become even more aerodynamic while remaining comfortable.

As we get older, our ability to become stronger dimishes, our ability to improve aerobically dimishes. But our ability to improve our technique is as good as a 25yr old.

So I spend my first week of thirty weeks, with a casual run of 40min, three swim sessions of 1hr each and one bike trainer workout and a few sleep-ins It is my off season.