Category: Ironman Training

How to cope and learn from mistakes in Ironman

This is an excerpt from my Kona Lessons mini book. You can download it free here 
On Mistakes.

Mistakes, we all make them but I think in Ironman it is especially important to keep them to a minimum as we get so few chances to race each year. Learning from others mistakes is one of the ways to do it. Unfortunately some of us just do much better at learning from our own. I am also a big believer in making as many of my mistakes as possible in training so as to be able to learn from and avoid them in racing. I think including key sessions that teach pacing, nutrition and self control in a build up is as important as getting fit enough to do the race.

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The best type of Ironman training that’s not big volume

Someone commented on an article I wrote a while ago that while volume might be the best way to get Ironman fit that’s all well and good if you can fit it in. But what if you can’t fit in big volume? What if you just don’t have the time? Surely there are ways to improve but without committing so much time that you arrive home to find a suitcase on the doorstep after yet another 6 hour bike ride.
There is one type of training that delivers huge gains and is also key when it comes to racing. Being strong is as crucial to Ironman success as being fit. How do you get strong and why is it so important? Read on for the good stuff… Read More

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#mykillersession part 1

Every so often we hear about something that lights a fire inside of us. It can be a race or an event or even a training session that sounds exciting or challenging. For me one such session is the 100×100’s swim set. Ever since I heard of it I’ve had this strange sort of fascination with it. My longest ever swim at the time of writing is somewhere around 6.5km. The 100×100 is 10k (obviously) so that puts it up there for me as a long, long way to go. For real swimmers maybe a 10k swim isn’t that crazy but for any sort of triathlete it is an extraordinarily long time to be in the water. I’ve just passed up on the opportunity to be paced through it by a real swimmer. I think I mentioned it to a mate of mine, Patrick or maybe he read about it on my blog and he then messaged me to offer his help getting me through it. There was several convenient excuses not to try this time. I was too close to Ironman Mallorca, work was too busy, I had a sore throat but at the back of it all was the fear of the swim itself or maybe more honestly the fear of failure.

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The Kona Project: Robs Training Diary: Week 34

I’m feeling ready to race, or maybe more accurately I’m ready for a break from heavy structured training. I’m looking forward to lie-ins and a return to eating cake (Ais would probably tell you I never stopped eating the cake) I’m looking forward to 3 hours being a long bike ride instead of 6. I’m looking forward to mountain biking for fun and trail running. I’m looking forward to doing all off the stuff that doesn’t really fit in with Ironman training like putting a bag on my back and heading into the mountains for a full days running with Ais and arriving home that evening wet, dirty, tired, sore and full of the stories of the day’s adventure.
Don’t get me wrong I love Ironman, Ironman training and the whole lifestyle surrounding it but every so often I need to switch the head and body off and recharge to get ready to go again. The last month before a race is usually when I start to feel like this. The training is almost finished and all that’s left is to go and do it.

I think I’ve gotten as much training done as I could have and I think I’m in decent shape. I just don’t have any markers to confirm it as I haven’t raced at all this year. There have been some “breakthrough” sessions which sort of indicate that I’m on track but it’s hard to know as so much of the training is done heavily fatigued. Either way I’m feeling strangely relaxed about it all now. All I can do is try to nail the best race performance I can, that’s the only thing within my control. If I do that I’ll either qualify or I won’t but that’s not within my power to control at the moment so I’m not worrying too much about it.

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The Kona Project: Robs Blog: Training Diary. Week 33

Two weekly blogs in one week? Where did I pull those extra 7 days from you ask? The training diary has been a week behind all year to allow me an extra couple of days float in case I didn’t have time to get it up when it was due.

As a result conversations were always a little funny when someone commented on what they had read in that weeks diary.it might go a little like

“So you’re flying in training then Rob?”

I would pause and try to figure how they got that idea, I’ve been floored for the last week and then the penny drops, I was flying 2 weeks ago and that diary was published yesterday.

I would then try to explain why the blog is actually 2 weeks behind where I am and that I’m not really flying anymore and I see their eyes glaze over as they think “Jeez I was only being polite making conversation I didn’t want your life story” they smile and nod and I try to change the subject.

So seeing as how you came here looking for the update here is the life story. Or at least this weeks instalment. Read on…
It’s funny that I didn’t go as crazy not training for the last week as I might have expected to or as much as I normally would. I think the fact that work was so demanding both in terms of the hours and the work itself for the last few weeks meant that I was occupied and tired every day and it was almost a relief not to train.

The other aspect of it was that being this close to race day (I’m less than three weeks out now) I was too afraid to risk training while I was sick, even with only a throat infection. I just wasn’t willing to risk tipping myself completely over the edge in the hope of gaining that last 1 or 2 percent.

I’m also not really willing to go and get antibiotics as I would be very worried about the effect they would have on the body this close to the race, I would be afraid that they could do more damage than the infection. But maybe that’s just me being paranoid.
I don’t know if I’ve done enough at this stage but I feel sort of calm and accepting of where I am fitness wise. I’ll go out on the day and just aim to go as fast as I can. I’m thinking that I’ll race without a watch or Garmin. My first and I think one of my best executed Ironman races in UK in 2011 was done without a Garmin on either the swim or bike. I used one that day on the run as I wasn’t experienced enough to be able too pace a marathon on feel back then. I think that a part of me would want to race to my expected time and if conditions on the day mean it’s slower than usual I might cook myself. I’ll decide for sure closer to the day.

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The Kona Project: Robs Training Diary Week 32: The experimental donkey

I think we all have an internal image of ourselves, of what we think defines us. Whether it’s related to being parents, athletes, our job or business its can be a source of pleasure or pain, it can drive us or leave us satisfied with who we are.

Usually how we internally visualise ourselves is quite different to how the world perceives us. I remember doing a swim coaching weekend a couple of years ago and after showing each athlete their video they were asked what stood out about it. I answered that I was surprised that I didn’t look just like Michael Phelps in the water (that probably explained why I was so much slower than him too) Most people made a comment that they were actually doing the complete opposite of what they thought they were doing. When it came to Aisling’s turn she answered in a small, upset and somewhat disillusioned voice that she always thought that she was taller.

Like I said our internal perception of ourselves is often quite different to the actual reality or how other people see us. In my case I wasn’t actually Michael Phelps, in Aisling’s she was a foot shorter than she perceived herself to be. We were both a bit gutted.

Anyway what’s with the name of this weeks blog? What the hell is an experimental donkey? I’m the experimental donkey. Read on to find out why…
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Building habits so you don’t need will power

I was in the shop last week eating lunch at the counter (a fairly regular occurence) It was a large bowl of salad with salmon fillets and boiled eggs and a customer commented how healthy it looked and said I must have great will power. It got me thinking about a lot of the things that I now take for granted like what and how we eat.
Anyone who knows me well or who has seen me pay a visit to the Avoca cafe in Rathcoole where a portion of Pavlova is as big as my head knows that will power isn’t necessarily my strongest suit. Sitting down to a desert that should really feed a small family with the determination not to be beaten by a piece of confectionery and usually finishing it looking a little green around the gills.

But I don’t quit when it comes to cake, maybe that’s the willpower bit…

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The Kona Project: Robs Training Diary: Week 31 

Only four weeks to go. You spend all year preparing for an event that seems so far away and then all of a sudden it’s almost upon you. Four week to go means I’ve really only got two weeks training left when you factor in the taper. A couple of long rides and runs is all that’s left before easing back.

I’m divided between the thoughts that I’m not ready, not fit enough, haven’t done enough training and the desire to get it over with. It’s the longest lead into any race I’ve done and I’m getting to the stage that I’m tired of the training and want my life back, I want to lie in instead of getting up at 5am to go out for another 6 hour ride, I want to have a morning reading or loafing around the city (this usually only lasts until about 24 hours after the race then I want to go at it all again) anyway let’s get onto this weeks update.

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31 things I do to prepare in the last month before Ironman 

I think there are a couple of things that differentiate not only successful athletes but successful people in all walks of life. I’m a big fan of both business and sports personality interviews and with the growth in podcasting it’s possible to binge listen to and accelerate learning from very succesful athletes and business people. My favourite type of story is the one of the person who starts off in a very ordinary situation and figures a way to either master a sport and gradually rise up to become world class or they build a business from nothing to success. As inspirational and fascinating as the stories of the Steve Jobs or Usain Bolts of this world are it’s almost impossible for me to relate to them. They are just so far from my or for that matter most of our realities as to be fantasy. Listening to someone tell the story of how they have gone from nothing to starting a business to building it to a level of success that, while aspirational is within the scope of most peoples reality I think is a great way to learn. And to be honest it makes a pleasant change to learning from my own mistakes.

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