If you are one of the growing number of people caught up in the excitement of, and actually competing during, the Cairns Ironman weekend and feel like you could use all the help you can get, then these tips from Andy Pinchen may be just what you are looking for.
Andy Pinchen back in the day
Before embarking on a stellar career as a Spin Instructor at Coast Fitness and other Gyms in and around Cairns, Andy spent the early 2000’s jetsetting around Europe as a professional Triathlete and Cyclist. Check out what he has to say about race day prep below.
No doubt you have invested a lot of money and time in the lead up to the Cairns Ironman and 70.3 event, the following are some tips that will make you racing experience better.
Tips for Ironman Race Day
The Swim
1. Make sure you’ve done an open water swim in your wetsuit before race day. Swimming in the ocean is not the same as swimming in a crystal clear pool with a black line to keep you straight. You could go up to Lake Eacham or Tinaroo with like-minded swimmers before the big day and try out that wetsuit.
2. Don’t assume the person in front of you knows where they’re going or is swimming in the most efficient line. Practice sighting a buoy (land mark or tree) or in the pool look up at the end more than you would normally.
3. Practice bilateral breathing. You might do this already as part of your swim training and on race day you will likely breathe on your favoured side. This isn’t going to be ideal if you have to turn and the chop of the ocean is on the other side now.
4. Relax…..the swim is about conserving energy (unless you’re on a team, then go hard). Don’t let all those pool drills go to waste just because it’s a race and you’re in the ocean. Be efficient, swimming is about technique and efficiency; you want to come out of the water feeling good and not panicked.
The Cycle
1. Have your bike serviced prior to race day. Not just a squirt of oil but a full going over. Slightly wider tyres will provide more comfort on the road and can roll faster than thinner ones. Try 25-28mm tyres and know how to change them if you get a puncture. There’s no assistance on course, you have to do it yourself.
2. Have your bike racked in a gear that is suitable for starting. If you’ve just come out of the water you don’t want to be in 53-12 !
3. Spin your legs for a couple of km’s at the start before you settle in to a bigger gear and again in the closing km’s before the run. Keep your RPM between 80 and 100.
4. Practice riding on your aero-bars at speed well before race day.
The Run
1. Do not use new shoes on race day! Remember to insert orthotics if you use them.
2. Practice transitioning from bike to run (‘Brick’ session) in the weeks before the race. Going from bike to run is a huge adaptation for your body. This training technique is often forgotten.
3. Try to maintain a high leg cadence, think ‘glide’ rather than ‘stomp’.
4. A ‘stitch’ is caused by irregular breathing, focus on your breathing and stride speed.
Nutrition
1. Don’t try anything new on the day. Ensure your stomach is familiar with whatever you are going to drink and eat on race day. Find out who the drink sponsor is for the event and if you’re not carrying your own fluids all day then get used to using theirs before race day.
2. On the cycle and run set your watch to beep every 15-20 minutes to remind you to take in some liquids (250ml) that’s only a cup so it’s not that much.
3. Gels can be very sickly (even the ones that say they don’t need to be taken with water) and cause gastric upset, particularly at race pace, drink water after each gel.
Have a plan and stick to it don’t get caught up in the excitement of the day by trying to keep up with faster competitors. You know roughly what time you can swim, ride and run the distances from all the training you’ve done in the lead up to race day.
Know the event rules, read them, listen carefully to the briefings on the day.