Ironman Arizona race day is on the horizon. You’ve put in
the work, the sacrifice and now only your final preparations and 140.6 miles
are what separate you, the starting and finishing lines. To help you make the
most of your training and all the energy that you have put forth to prepare for
your long course adventure, here are 12 tips to maximize your performance.
Swim
- A single 2.4 mile loop in Tempe Town Lake. You’ll begin with
a few thousand of your friends in a mass start. Expect waters temperatures to
be in the low to mid-60 degree range.
1.
Study the course.
Many triathletes harbor the most anxiety about the swim. Help calm your nerves
by being as familiar with the venue and swim course as possible. Before you
arrive in Tempe take advantage of the myriad of videos available online.
Viewing the swim venue, start and finish from various perspectives can help
with visualization and creating your strategy.
2.
Preview & practice.
Take advantage of the pre-race swim. Getting into the water at Tempe Town Lake
will give you an opportunity to experience water temperature and visibility.
Take some time to view what the course looks like from water level and pre-plan
you starting position. You need not swim long, but swimming a bit on the course
will help stretch out your muscles and shake out those pre-race nerves.
3.
Goggles. Have options.
The swim course will have you headed due east into the rays of the rising
sun. Choosing mirrored or charcoal colored lenses may help take a bite out of
the bright morning light. If possible check out the swim venue at the projected
swim time prior to race day. This will help you get a sense of what choice may
work best for you.
4.
Time your water entry wisely.
The swim is a deep water start. This means you will be
treading water before the starting cannon sends you on your way. While your
wetsuit provides some buoyancy you’ll want to conserve as much energy as
possible. Pre-plan when you will enter the water. Enter too early and you may
waste energy or get chilled. Wait too late and you’ll be scrambling to get in
position which may cause you added stress.
5.
Prepare Mentally.
Spend the time to prepare your mind for some of the specific
challenges of the swim; congested swimming replete with flying limbs and
limited visibility due to murky water and morning sun-light. Know where you are
on the swim by studying the course marking and using landmarks like bridges.
For example, the turnaround is just beyond the Rural Road Bridge and once
you’ve passed the Mill Ave Bridge you’ll soon be transitioning to the bike!
Bike
– A three loop course over relatively flat terrain where
wind is the greatest variable.
6.
Preview the course. At ~37 miles per loop, driving or
riding the course earlier in the week will give you first-hand knowledge of the
terrain and variability of the winds without taking too much time. Note that while much of the course is flat,
there are gradual inclines and false flats. Be cautious not to burn too much
energy fueled by your fitness and excitement in the early miles of your ride.
Also, note the location of aid stations and special needs so you can plan
accordingly.
7.
Race your race. It is no secret, pacing is key to
success in any race at any distance. However, the nature of the flattish Ironman
Arizona bike course and potential for favorable winds early in your bike ride
can be a recipe for going too hard, too fast. Stick with the plan generated by
your training preparations. Whether you are riding according to heart rate,
power or a combination of various metrics, stick to your plan. Keep your ego in
check and let the early ‘fasties’ get their speed on during loop one. Race your
race. While you’ll want to capitalize on
tailwinds, riding steady and sticking to your
plan will set you up for stronger bike and run splits.
8.
Stretch it out. You’ve spent the money on your
aero-equipment and put in the time training your body to ride in the aero
position. To maximize your performance
and cheat the wind to the ultimate you’ll want to stay in the aero position as
much as possible. However, taking the opportunity to briefly stretch out your
back and body on some inclines can help ensure you’ll keep cranking like a locomotive
and be ready to fly on the run, too.
Run - A three loop course circumventing
Tempe Town Lake featuring some short hills in Papago Park.
9.
Gear Up. The run course offers little in the way of shelter. Keep your skin covered. Whether you choose a
visor or hat, aim for a comfortable, yet snug fit to withstand any potential
winds.
10.
Note Course Features. The run traverses mostly concrete
sidewalks and features twisty paths, some rolling hills, bridge crossings and
some hills as you navigate Papago Park. One way to check out the course and
save your legs is to take a spin on your bike and get the lay of the land.
Locate the placement of aid stations and special needs, too. The more you know,
the calmer your nerves and the more sound your race plan.
11.
Keep your Head in the Game. While a 3 loop run
offers a tremendous amount of spectator support as well as the ability to
intelligently plan your pacing strategy, there are a few keys to staying
positive over 26.2. Know that you will see mile signs for laps 2 and 3 while
you are ‘only’ on lap 1. Stay focused and in the moment by preparing some
mental cues and mantras before race day. Also, recognize that you will be
passing the finish line area twice before it is your turn to hear your name
announced as you make your glorious approach down the finishing stretch.
12.
Adjust your nutrition. Unless you come from a climate
similar to the desert air of Tempe, the dry air / low humidity may require that
you up your intake of fluids. Keep this in mind when you arrive in Arizona and
the days leading up to race morning. Be prepared to make adjustments start
during the race as well.
You’ve done the work. Race day is your reward. Good Luck!
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Rachel Sears Casanta is a retired
professional triathlete, USA Triathlon Level II coach, freelance writer and
co-founder of Hypercat Racing, a bike fit and retail coaching studio based in
Ventura, Calif. She coaches runners, cyclists, duathletes and triathletes to
their achieve their personal best.
