Ironman Fears + Solutions

Chris McCormack's new book, I'm Here to Win, is the inspiration for this post. While I don't love the book, it had enough useful information that I'd recommend it to any fan of the sport.

One point McCormack makes is that the goal of training is to perform well in races, not to accumulate training hours or push one's self to the brink. Race results, not training logs, define successful training. Triathletes have a tendency to over train, McCormack writes, because they often lack confidence in their ability to race well. Athletes want to bolster their confidence with huge training volumes, or by cramming in one more tough workout before each race just to make sure they've still got it.

I'm not immune to feeling a lack of confidence, especially this year. My training volume in preparation for CdA has not be as great as the past two years, and I don't have many recent race results on which to fall back. However, I have good reason to be confident for Ironman Coeur D'Alene.

Despite a lack of 5- and 6-hour rides, every test workout I've undertaken recently has shown great results. Last week I did a ride with 3 hours at under IM effort and averaged 22.2 mph with an average HR of 131 bpm. (I'll keep my power numbers secret for that one!) The route was two loops outside of Boulder and was nearly as hilly as CdA. That speed is faster than any IM bike split I've done and still came in 15 bpm lower than I can hold for an IM.

Just today I did a 3 hour ride with 1 hour at IM effort on Lefthand Canyon from Boulder to Ward and averaged 230 W at 147 bpm. For comparison's sake, 147 bpm has been my average HR for my last two IMs, while I've only averaged a bit of 200 W for each of those races.

These metrics are much more directly related to race performance than the number of hours of training I log. So, even if my volume isn't up to previous levels, my actual performances exceed benchmark workouts in past IM build-ups. In other words, I've got the fitness I need to perform well. I don't need to get more fit by squeezing in another training effort. Every time I have the urge to squeeze in one more workout from now until June 26, I will remind myself that the workout will likely do more harm than good.

Another insightful section of the book explains one of McCormack's mental strategies for race day. Defeat in an Ironman, he explains, occurs when one convinces one's self that quitting or slowing down is okay. McCormack developed a strategy that he uses to fend off the negative thoughts that all IM racers get.

The first step McCormack takes is to predict all the negative thoughts that might go through his head during the races, essentially creating a list of fears. Then, he comes up with a solution to each fear. This way, if a negative thought creeps into McCormack's head, he can quickly dispel it with his preconceived solution. This strategy helps him avoid rationalizing slowing down or quitting. A great example of this strategy is how McCormack overcomes the desire to ease up when the inevitable pain at the end of an Ironman sets in: he simply reminds himself that he's pushed through the pain before and come out fine. The pain is just temporary, he tells himself, and it actually a sign of a successful race.

I like the McCormack's strategy, so I thought I'd create my own list of fears and write my own solution here. This should help me quickly remember the solution and maintain a positive attitude throughout my race.

Fear: I swim slower than 1:05-1:08.
Solution: Remind myself that my fastest Ironman began with a 1:12 swim. I can have a slow swim and still be in contention to win my AG and be the fastest amateur. Plus, my cycling has been strong lately and I can make up a lot of time on the bike.

Fear: I get a flat tire or have a mechanical issue on the bike.
Solution: I've changed plenty of tires and can do so very quickly. Losing three or four minutes won't affect my overall position much. Again, my cycling has been very strong so I could ride several minutes faster than in the past, negating any time lost during a flat change.

Fear: My bike time isn't fast.
Solution: At Louisville two years ago, I had a horrible swim and what at the time I thought was a poor ride. I saved the race with an amazing run. I can do that again. I've likely run 15 minutes faster than anyone else in my AG, so I can make up a lot of time at the end of the race.

Fear: I feel exhausted at the end of the bike and worry that I went too hard.
Solution: It's a 112 mile ride, I'm supposed to feel tired at the end of it! I've run well under 3 hours in the past on tired legs; there's no reason I can't do it again. Even if my run gets off to a bad start, I can still run 3:20 on my worst days. The key is to keep moving onward and to know that I can have a solid run under any conditions. A good ride and even a 3:20 run will put me in a position to place high in my AG.

Fear: Liquid pools in my stomach during the run.
Solution: Take in some sodium and ease off the calories. Drop the pace for a moment. The feeling will pass. Once it passes, I'm right back in the game. I've seen my HR jump 15 bpm (a good thing) after taking in sodium to relieve pooling liquid in my stomach. Almost everyone goes through a bad patch in an Ironman. Those that do well stick it out.

Fear: I'm in pain.
Solution: Enjoy it! The pain and the challenge of overcoming it are why I sign up for Ironmans in the first place. It's not going to hurt me. Hell, if I don't hurt, I better speed up!