An endurance test, not a race, its about not slowing down or slowing down the least

Dave Beary is one of our most prolific Iron distance athletes. Dave has been a competitive triathlete since 2001, with a long list of Sprint & Olympic races completed. He is a 3 time National AG Middle Distance Champion and an 8 time Ironman finisher,  with 3 sub 10 hrs finishes, most recently at 2014 Ironman Barcelona where he finished in 09:43:05.

For our recent seminar, he put together some thoughts, tip and tricks on taking on the challenge , which have been learned and gathered over the years from experience and other athletes who have passed  on their experiences and knowledge.  He has kindly allowed us to publish here.

Some Key Thoughts; Start with the Why ? Why am I doing this ? What do I want out of it ?

• Race selection – sometimes out of our hands !
  • Conditions – hot ? wetsuits ? windy ?
  • Course – hilly bike ? lake/ river swim, sea swim,
  • Timing – early Summer (training late Winter/ early Spring) vs late Summer

• Realistic Targets; know yourself
  • Be honest and call what potential Swim Bike Run times are achievable
  • Limiters; bike endurance / bike strength? swimming, bike strength => Run
  • Available weekly/ monthly training hours ? family/ work commitments

• Training Plan;  realistic, sustainable, progressive
  • Yours or someone else’s ?
  • Not rocket science but easy to blow it up ! Must build in rest & recovery
  • Coach (personal preference, cost, benefit) or mentor or a few key buddies
  • Fatigue yourself with aerobic volume not intensity and then recover
  • Race infrequently and choose carefully and then recover
  • Tough days long (tough does not mean hard), easy days easy, and then….
  • Always easier with a group but must be of similar ability for peak phase

• Training Periods;  last 10-12 weeks are the key
  • 20 weeks (experienced IM athletes) up to 30 weeks (novices)
  • 3 phases;
    • Base 10-12 easy aerobic, don’t get carried away, foundation phase
    • Build/ Peak 10-12 weeks longer, more endurance at race day effort, build in some intensity, closer to race practice your execution, long bricks, test your limiters & limits
    • Taper – 2 weeks is enough, reduce volume, include some sharpening intervals at race pace but never test yourself or go to the limit, rest, sleep, eat less but healtthy

• Race Day; “Execution” Day (forgive the pun !)
  • Endurance test not a Race about not slowing down or slowing down the least
  • Know your limits and when to back off – you will feel good & get carried away
  • Trust your training, Trust your plan, Execute your plan
  • Long day, lots of time to reassess, mix things up
  • Nutrition and Hydration on the day….so so important….plan and practice
  • Heat can have a massive impact
  • Be comfortable with equipment choices….bike fit, clothing, goggles, runners, wheels, tyres, helmet (aero or road), get full bike service
  • Enjoy the experience

Training / Race Day Specifics