The hard work’s done, three weeks to go

This has been my biggest week of training in this build up. Nineteen hours. All aerobic, except for a few sprints in the pool.

I am tired. Sandy and I did a big mid week bike ride of just under 200km with a 30km climb in the middle of it. We were in the saddle for nine hours. Probably wasted an hour with water, toilet stops and a coffee at the top of the mountain.

We finished the ride in better shape this time than last time we did it. On Wednesday our legs were still empty after last Sunday’s 4hr bike and 20 x 1km runs at race pace. It’s interesting how they come good after a couple of hours. We were blessed with a beautiful day. The ride to O’Reiley’s is one of the most scenic rides in the world. This is the Australian version of the Pyrenees.

Today finished the week with another 4+hr bike followed by 20 x 1km repeats. It was hot today, 30C or around that. We have our esky full of prepared drinks so we can feed just as we would on race day. I usually combine two of the 1kms together to bank enough seconds to get our drinks in easily back at the start line.

We do these workouts as complete dress rehearsals of race day. I have now used my Quads from Compressport with my Calf compressors for two 6.5hr bike/runs and a 9hr bike. I’m happy with how they feel, and my last two Sunday runs have been the best I’ve felt in five to ten years.

Each of these workouts are great confidence builders. Our bodies are ready for the job, we’re working on the mind now. I enjoy doing these workouts because I can check all of the other squad members technique out as they tire. When you’re tired, technique is very important.

The Ironman race is just like a big day of manual work. If it’s approached like that it can simplify things a lot. Too many athletes over complicate the whole thing. I have been guilty of the same thing in the past.

I treat each of our long workouts as “days of work”. Each day of work we put in, we get better at our job.  I’ve been self employed as either a landscaper, an earthmover or pool builder for over thirty years. I couldn’t count the number of ten-twelve hour days I’ve worked.

We’ve done those long days regardless of the weather conditions. Cold, hot, windy or light rain they were just a part of our life. When we would start out to do another long day of work. We would usually pack an esky with enough food and water to go the distance. Just the same as we do now.

There are a few things we’ve found from Ironman which help manual work. Taking a couple of drink bottles of Endura with extra salt can stop the fade on hot days. Also I’ve found the guys are much more likely to make mistakes between 3pm and 5pm.

If we have to finish something important that day, and it involves working through to 5pm, I send someone off to the shop for a can of coke and a snickers for each of us at 3pm. I get good production for those two hours and far fewer mistakes. Caffeine and sugar at 3pm can make the last half of an IM marathon much more productive.

We’ve had a few tough mornings this week. When we wake up and it feels like the night has just not been long enough. I’m not game to look in the mirror, I fear Keith Richards will be looking back.