This is an artical sent to me by Jules Taylor ( you can contact him via Tri-Talk Forums, he logs on as DoubleTriple) alot of sound advice, I'll be starting my own expirience of Double and Triple training and racing soon, enjoy.
JFT Graham
A Guide to Ultra-Triathlons
Jules Taylor
Training
Swim:
Basically an economical slow stroke always with a wetsuit, a full one being quicker and a short sleeve, much
cooler and more comfortable.
Training very basic with no speed required i.e. kilometre reps with 30 second intervals. For a double-Ironman, 2 or 3 5km sessions a week and for a triple or further, 2 x 8km sessions and every other week 3 or
4, 2km fun/speed sessions. Practise feeding on the long reps. You sweat a lot with a wetsuit on so preferably
liquids i.e. electrolytes, energy drinks every 30 minutes. This also breaks up the monotony
Bike:
Speed is not important. Time in the saddle is, so get used to dealing with back, neck and bum pain and
making adjustments is what is required. A neoprene seat cover is brilliant. Extreme positions are out. I
eventually ended up with my tri bars much higher so my forearms were level with my saddle. Basic gear
shifting units are all that is needed as the courses are pretty flat and you’re probably going to use at the max
3 or 4 gears. Your heartrate should never be higher than upper level 2 ideally staying in high level 1,
occasionally level 2. Do not be tempted by anyone else, you have in a double around 12-14 hours and in a
triple 18 to 24 hours of cycling – do your own thing, just keep going at an even pace. Heartrate monitors come into their own here.
So, you need in training to build up your ability to stay on the bike for hours on end. A maximum of 300
miles/500 km a week is plenty. I have never done more. So this would equate to around 15-18 hours a week though you should not be doing this kind of mileage any more than one week in three. The main points to concentrate on in order of importance are; comfort, pacing, time spent in the saddle and then feeding and hydration. Ignore: other people, speed, and radical equipment. For ultras I used a basic aluminium 700c GT bike with Campag group set and Mavic CXP 30 wheels. Very reliable and comfortable with me being 2nd off the bike in the Dutch Double and first off the bike in the German Triple – no trick gear required.
Run:
Go out on your favourite flat 10 km run – you know it well – what 34 minutes, 33 minutes? That’s flat out
yeah? So, comfortable should be what around 40 minutes? A steady run after a ride around 45 minutes and
a very easy recovery run probably around 50 minutes? Now we’re getting slow. You probably think you can’t run any slower, but for your long training runs you want to be around 55 minutes for 10 km i.e. 4 hour
marathon pace. Initially this seems far too slow but on a 5-6 hour training run it seems very good indeed and
in the race after 8-10 hours seems impossible to continue.
There is no real skill or technique in the run training. The main points to consider; buy the best-cushioned
shoes you can afford, go long and slow and eat and drink continuously. You really need to build up no with
more than 15-20% increase weekly to be happy with running 5-8 hours. Any more is not necessary as after
this time it becomes a mental rather than a physical battle. Legs that can cope with 8 hours running being
fed with food and water can carry on for twice this easily.
Twice I suffered from not drinking enough. You need to sip water constantly and actually drink every 15
minutes. If you haven’t been to the toilet for the last 3 to 4 hours you need to slow down enough to drink a
litre of water. Walk if necessary, but do it, you’re probably already borderline dehydrated. Body maintenance is essential.
Body maintenance
Swim:
Food – mainly liquid foods i.e. drinks, mashed bananas, or yoghurt every 20-30 minutes. Aches and pains,
just deal with them. Stop to stretch shoulders if necessary but basically just get it over with as its all legs from
now on. Vaseline is essential under arms and around the neck.
Transition 1:
Drink at least a pint of electrolyte. Eat – sandwiches are very good and things like vegetable soup are great.
Forget energy bars, sports drinks etc. Proper food is what is needed. Take a multi-vitamin and a magnesium
tablet, good for slowing down muscle soreness. DRINK AGAIN.
Bike:
Alternate your drinks as much for variety as for anything else. Every 2-3 hours a protein drink is a good idea.
Every 4 hours or so stop for 2-3 minutes and eat some proper food. Various foods I used: cereals, yoghurt,
vegetable soup and overcooked pasta (easy to digest).
Most bike routes are loop affairs of anything from 2-10 km. A good idea is to pick a certain point and each
time you pass, stand up and stretch your back, neck, calves etc…and then keep going. This really helps to
offset neck and back soreness.
Two hours before you think you are going to finish increase your liquid intake. You should ideally be coming
of the bike needing a pee.
Transition 2:
Drink – sip all the time you are changing. If offered a massage do not have one for now, go out on the run for
at least a few laps, this is better for your legs than lying down and stiffening up. Remember to Vaseline toes,
armpits etc, and if necessary plasters over nipples and plenty of sunscreen. Been to the toilet? No?
Drink…Yes? Well done, for now you’re safe.
Run:
This is a very low effort run and most foods will not give you any problems. Your taste buds go very weird,
lots of small different snacks are good. Ports bars and drinks are not good, they are much too sweet and too
much effort to chew. Mentally you cannot really think about your food right now and just need to be able to
grab a small selection and swallow it. Some items which are good: liquorice allsorts, coca cola, small chunks
of fruit, yoghurt, cereals, soup etc. Practice in training is essential, learn to recognise what tastes good and
what doesn’t. have some different things which maybe you haven’t used in case you go completely weird
and decide you hate everything you brought. Drink little and often and check the colour of your urine when
you go to the toilet and increase your fluid intake if necessary. Don’t do this and you’ll discover what a drip is like – not very nice. If you go more than twice in an hour, ease back on the fluids as drinking too much can
also become a problem.
Extra Points
Support crew:
They are 50% responsible for getting you over the finish line and also if you fail. When things are good they
are there to feed and refresh you, sort your clothes out and supply anything you need and it all works well.
But when its bad, it’s 3am, it’s pissing it down, you’re knackered and exhausted, you’ve got a puncture, you
need to change your running shoes etc…and they’re also knackered, you’re too tired to sort it out…they
have to take over no matter how tired they are. They are there to get you to the finish line in one shape or
another; they are not there to be nice to you…that can come later. You must convey to them your race plan,
what you want to eat and drink, what clothes you want to wear…everything you have thought about they’ve
got to know about. It is their job to monitor you if you are too spaced to sort it out yourself, so if you decide
you’re not thirsty and haven’t been for the last 3 hours, they’ve got to make sure you’ve been drinking. This
is a partnership and success very much depends on communication and understanding.
Ideally one person at least for a double and anything up to 3-4 people for a triple and beyond is necessary.
Some teams had around 6-7 people helping which must be very nice. Throughout the bike on a triple at least
2 people will be needed to follow you in a vehicle during the night and ideally, both able to drive, otherwise
everyone is going to be wasted the next day.
In Germany my partner and a friend of hers were the support crew but only her friend could drive.
Consequently she drove throughout the night, Michelle fed me throughout the night. The result was three
knackered people the next day. So, on the run, they were really tired and I was really tired and my
breakdown began due to nobody noticing I hadn’t drunk much for 3-4 hours and hadn’t been to the toilet for
the last 5 hours. This result was everybody’s responsibility and nobody’s fault!
Summary:
The whole ultra thing is a major undertaking requiring a lot of sacrifice to train, a lot of planning, a lot of
equipment, a lot of food and it’s not cheap. You have to consider travel and accommodation for probably
around 4-5 people and you need to find people willing to give up their time and to watch you suffer and be
abused! But it really is worth it.
I don’t want all this to sound daunting, because it isn’t. This is just a big long list of my thoughts and
experiences that I think would have helped me had I known all this beforehand. There are definitely no hard
and fast rules and even now, after one double and two triples, on my next one various things will be done
differently and more lessons learned. It’s a very long learning curve.
All the best,
Jules Taylor
Thursday, 25 March 2010
Wednesday, 24 March 2010
Race day
Have a race plan, it saves you from dithering, be prepared to change it, here’s mine, it’s an adaptation of one of the dudes at Gordo’s World Forum, it works for me. Alter it as you require, just give the dudes’ at http://www.coachgordo.com/ the credit.
IM Race Strategy Goals
1. Cross the finish line knowing that I raced to the best of my ability.
2. Achieve a personal best time.
3. Run strong off a solid bike split.
4. Have fun.
Key Success Factors
1. Do what I can at this moment – do not think about down the road – focus on the now.
2. Enjoy the day, race from my heart and maintain solid technique throughout the race and race smart like the Ironman I am.
3. Race my own race from start to finish – check my ego at the door.
4. Get in a good pack for the swim – stay out of the fray around the turn buoys – let the others work for me. Yes, I am a swim drafting pig!!
5. Transition as fast as the top pros.
6. Show control on the first half of the bike and let my endurance work when things start to get tough at hour 4.
7. Maintain mental toughness during the climbs.
8. Run like I know I can.
9. At all times remember that "I get tough when races/workouts get past 5 hours".
10. "Relish in the difficulty of the task".
11. Use my mental strength to overcome every challenge.
Race Week
1. Stay away from large crowds of freaking triathletes.
2. Minimize obligations on my time.
3. Maintain control of diet and food consumption.
4. Gather mental energy and maintain focus.
5. A minimum of two 15 minute visualization sessions each day -- focus on successful completion of key success factors.
6. Free my mind of all distractions.
7. Know the bike course -- stop in key sections and visualize performing strongly in these areas, note key landmarks, count number of rollers, note mile markers.
8. Know the run course -- visualize good technique and a smooth stride throughout the ride, note location and distance of feed stations.
9. 48 hours before the race start increase sodium consumption.
10. 18 hours before the race start go to a low fiber diet.
Swim
1. Show confidence.
2. Ten minute warm up.
3. Close my eyes and visualize my swim during the last 5 minutes.
4. Seed myself at the side on the far right or left to avoid the crowd.
5. Take it out smooth and strong and settle into a good rhythm. Should feel easy!!
6. Maintain smooth stroke mechanics at all times -- low cadence, powerful and long stroke -- highly efficient.
7. Give no energy to any swimmer around me.
8. Ease off in final 200 meters to prepare for a lightning transition.
T1
1. Wetsuit off, Clothes On.
2. Shoes On.
3. Glasses On.
4. Food On.
5. Helmet On.
6. Depart!
Bike
1. Absolutely no riding at 148/Zone 4 at any time of the ride.
2. Stick with proven nutrition strategy.
3. Ride my own race.
4. Stay focused on my nutrition plan.
5. Take strength from all around me throughout the ride.
6. Know that my legs will come right as soon as I am off the bike.
7. Remember that the race is to the finish line, not T2.
8. Think aero, cadence and focus at all times on the bike.
T2
1. Helmet Off.
2. Vaseline feet!
3. Clean, dry socks On.
4. Shoes On.
5. Grab hat and clean glasses.
6. Depart easy!
Run
1. Run based on effort and cadence to 13.1.
2. Race within myself.
3. Remain calm as others crumble.
4. Race the last 10k.
Finish
1. Smile for the camera.
Like my mate Dickie says “Swim like a stone, cycle like a fish and run like a cripple “, you think I’m joking!. I walk like a fucking Orang-utan after a race.
Don’t let the Muscle Marys’ or the go faster hair cuts psyc you out.
To quote Gordo and Joe from ‘Going Long’, “You have done the training you belong on that start line”, think of all the speed bumps that have tried to stop this from happening and mentally say, “Fuck ‘em, I belong here”, all those long hours of training have led to this point in time, look around, most of these guys have the ‘thousand yard stare’, do not mistake poise for calm, now is the time to tighten your focus, the only thing that counts is this moment, it’s fluid like water, all you have to do is be in it.
Make sure you slept well 2 nights before the race, cos your not gonna sleep very well the night before, try to eat about a thousand calories about 2am and drink a pint of juice, have breakfast about 4.30, no later and nothing fried you lardy cunt, carry on drinking energy drinks right up to the start.
I’m gonna tell you how to race, keep your focus and race easy, remember it’s a long day, you can’t win in the first 10 minutes, but you can fuck it up, so easy does it. The first 200 meters of the swim is the worst, it’s like trying to swim in a washing machine, it may look cool from the shore, all those little L shaped arms turning over, if you’re in the middle of it expect to be punched, kicked, swam over, zip pulled down, lost goggles, I’m not kidding they’re like fucking wild dogs on a carcass.
Try to seed your self or at least stay on the out side of the scrum, settle down ASAP, find your stroke, if you find your self panicking roll on to your back and backstroke, don’t breaststroke you’ll kick someone, while on your back calm yourself, focus on your breathing, when your ready roll over and try again. Swim from buoy to buoy, most are 2 lap courses, about 300 meters between buoys, you can swim 300 meters it’s a piece of piss, turn and do the same until you finish. Don’t drink during the swim! :-)
Exit the water as smooth as possible, allow the helpers to help, that’s what they are there for. You will read this all over the Tri sites on the net, SLOW IS SMOOTH, SMOOTH IS FAST! Believe it, you have a long day ahead, change into your cycle gear, don’t trade comfort for speed. Use arm warmers, you can always discard them are a feed station, later on, ride slow.
A mate of mine used to complain that I always took him in the run, he would hit the bike like a demon for the first third of the ride, steadied down for the middle and faded in the last portion of the bike, so that he was knackered going into the run, Duh !, I take it easy and build to a steady pace and keep to it, I get round in about the same time, the difference is I feel fresh going into the run.
Think about it over 112 mile cycle, hammer it for 39 miles at 20mph+, middle at 17.5 mph and the last 34 at a knackered 15mph or a steady 17.5mph who is gonna feel better? How slow is slow? Kids on BMX’s will challenge you to race in the first 25 miles, that’s how slow, take it easy and eat.
The Longest Day Triathlon 05, saw me eat 3 bagels loaded with peanut butter a Malt loaf as well as the stuff at the aid stations, I stop eating solids about 25 miles from the finish, carry on drinking, hydration is one of the keys to endurance racing.
You must hydrate, if you don’t you will die. Pee when you have to, if it’s raining, like it has on my last 2 Ironman races, just let it run down your leg on down hill sections. Finish the ride strong, but comfortable.
Into the Run, this is where the bricks pay dividends. You have just had swim to warm up, cycled to get the legs going, now comes the interesting bit. All the bricks you have done is to get you through the next few hours, make sure you have clean dry socks to change into, absolute heaven, get your head round the fact that this is just a walk in the park, take it easy, run within yourself.
Find a pace you’re comfortable with, forget who’s over taking you and who your overtaking, it means nothing, do what you have to do to get to the 20 mile mark with out walking, if you do walk limit yourself to 100 paces before starting to run again, at 20 miles you are half way into the event, what ever emotions you have been bottling up for the last 9 month to a year, feed on them, pour those emotions on to the fire and let them burn, it’s the only fuel you have now.
I don’t care how tired you are, sprint the last 400 meters, you paid the entry fee, milk the crowd, lift your head up and show them that smile as you finish.
Don’t think it’s just about getting to the finish line either, it’s not. There are things to do once over the line, like thank and hug every one round you, get some food into the system, I have a preference for a couple of cans of Slimfast when I finish, real easy to digest. If you can take painkillers now is a good time as long as it’s not a problem. Get some dry warm clothes on, before the body starts to shut down and it will quite quickly. When you've done that, then you've finished.
JFT Graham
Have a race plan, it saves you from dithering, be prepared to change it, here’s mine, it’s an adaptation of one of the dudes at Gordo’s World Forum, it works for me. Alter it as you require, just give the dudes’ at http://www.coachgordo.com/ the credit.
IM Race Strategy Goals
1. Cross the finish line knowing that I raced to the best of my ability.
2. Achieve a personal best time.
3. Run strong off a solid bike split.
4. Have fun.
Key Success Factors
1. Do what I can at this moment – do not think about down the road – focus on the now.
2. Enjoy the day, race from my heart and maintain solid technique throughout the race and race smart like the Ironman I am.
3. Race my own race from start to finish – check my ego at the door.
4. Get in a good pack for the swim – stay out of the fray around the turn buoys – let the others work for me. Yes, I am a swim drafting pig!!
5. Transition as fast as the top pros.
6. Show control on the first half of the bike and let my endurance work when things start to get tough at hour 4.
7. Maintain mental toughness during the climbs.
8. Run like I know I can.
9. At all times remember that "I get tough when races/workouts get past 5 hours".
10. "Relish in the difficulty of the task".
11. Use my mental strength to overcome every challenge.
Race Week
1. Stay away from large crowds of freaking triathletes.
2. Minimize obligations on my time.
3. Maintain control of diet and food consumption.
4. Gather mental energy and maintain focus.
5. A minimum of two 15 minute visualization sessions each day -- focus on successful completion of key success factors.
6. Free my mind of all distractions.
7. Know the bike course -- stop in key sections and visualize performing strongly in these areas, note key landmarks, count number of rollers, note mile markers.
8. Know the run course -- visualize good technique and a smooth stride throughout the ride, note location and distance of feed stations.
9. 48 hours before the race start increase sodium consumption.
10. 18 hours before the race start go to a low fiber diet.
Swim
1. Show confidence.
2. Ten minute warm up.
3. Close my eyes and visualize my swim during the last 5 minutes.
4. Seed myself at the side on the far right or left to avoid the crowd.
5. Take it out smooth and strong and settle into a good rhythm. Should feel easy!!
6. Maintain smooth stroke mechanics at all times -- low cadence, powerful and long stroke -- highly efficient.
7. Give no energy to any swimmer around me.
8. Ease off in final 200 meters to prepare for a lightning transition.
T1
1. Wetsuit off, Clothes On.
2. Shoes On.
3. Glasses On.
4. Food On.
5. Helmet On.
6. Depart!
Bike
1. Absolutely no riding at 148/Zone 4 at any time of the ride.
2. Stick with proven nutrition strategy.
3. Ride my own race.
4. Stay focused on my nutrition plan.
5. Take strength from all around me throughout the ride.
6. Know that my legs will come right as soon as I am off the bike.
7. Remember that the race is to the finish line, not T2.
8. Think aero, cadence and focus at all times on the bike.
T2
1. Helmet Off.
2. Vaseline feet!
3. Clean, dry socks On.
4. Shoes On.
5. Grab hat and clean glasses.
6. Depart easy!
Run
1. Run based on effort and cadence to 13.1.
2. Race within myself.
3. Remain calm as others crumble.
4. Race the last 10k.
Finish
1. Smile for the camera.
Like my mate Dickie says “Swim like a stone, cycle like a fish and run like a cripple “, you think I’m joking!. I walk like a fucking Orang-utan after a race.
Don’t let the Muscle Marys’ or the go faster hair cuts psyc you out.
To quote Gordo and Joe from ‘Going Long’, “You have done the training you belong on that start line”, think of all the speed bumps that have tried to stop this from happening and mentally say, “Fuck ‘em, I belong here”, all those long hours of training have led to this point in time, look around, most of these guys have the ‘thousand yard stare’, do not mistake poise for calm, now is the time to tighten your focus, the only thing that counts is this moment, it’s fluid like water, all you have to do is be in it.
Make sure you slept well 2 nights before the race, cos your not gonna sleep very well the night before, try to eat about a thousand calories about 2am and drink a pint of juice, have breakfast about 4.30, no later and nothing fried you lardy cunt, carry on drinking energy drinks right up to the start.
I’m gonna tell you how to race, keep your focus and race easy, remember it’s a long day, you can’t win in the first 10 minutes, but you can fuck it up, so easy does it. The first 200 meters of the swim is the worst, it’s like trying to swim in a washing machine, it may look cool from the shore, all those little L shaped arms turning over, if you’re in the middle of it expect to be punched, kicked, swam over, zip pulled down, lost goggles, I’m not kidding they’re like fucking wild dogs on a carcass.
Try to seed your self or at least stay on the out side of the scrum, settle down ASAP, find your stroke, if you find your self panicking roll on to your back and backstroke, don’t breaststroke you’ll kick someone, while on your back calm yourself, focus on your breathing, when your ready roll over and try again. Swim from buoy to buoy, most are 2 lap courses, about 300 meters between buoys, you can swim 300 meters it’s a piece of piss, turn and do the same until you finish. Don’t drink during the swim! :-)
Exit the water as smooth as possible, allow the helpers to help, that’s what they are there for. You will read this all over the Tri sites on the net, SLOW IS SMOOTH, SMOOTH IS FAST! Believe it, you have a long day ahead, change into your cycle gear, don’t trade comfort for speed. Use arm warmers, you can always discard them are a feed station, later on, ride slow.
A mate of mine used to complain that I always took him in the run, he would hit the bike like a demon for the first third of the ride, steadied down for the middle and faded in the last portion of the bike, so that he was knackered going into the run, Duh !, I take it easy and build to a steady pace and keep to it, I get round in about the same time, the difference is I feel fresh going into the run.
Think about it over 112 mile cycle, hammer it for 39 miles at 20mph+, middle at 17.5 mph and the last 34 at a knackered 15mph or a steady 17.5mph who is gonna feel better? How slow is slow? Kids on BMX’s will challenge you to race in the first 25 miles, that’s how slow, take it easy and eat.
The Longest Day Triathlon 05, saw me eat 3 bagels loaded with peanut butter a Malt loaf as well as the stuff at the aid stations, I stop eating solids about 25 miles from the finish, carry on drinking, hydration is one of the keys to endurance racing.
You must hydrate, if you don’t you will die. Pee when you have to, if it’s raining, like it has on my last 2 Ironman races, just let it run down your leg on down hill sections. Finish the ride strong, but comfortable.
Into the Run, this is where the bricks pay dividends. You have just had swim to warm up, cycled to get the legs going, now comes the interesting bit. All the bricks you have done is to get you through the next few hours, make sure you have clean dry socks to change into, absolute heaven, get your head round the fact that this is just a walk in the park, take it easy, run within yourself.
Find a pace you’re comfortable with, forget who’s over taking you and who your overtaking, it means nothing, do what you have to do to get to the 20 mile mark with out walking, if you do walk limit yourself to 100 paces before starting to run again, at 20 miles you are half way into the event, what ever emotions you have been bottling up for the last 9 month to a year, feed on them, pour those emotions on to the fire and let them burn, it’s the only fuel you have now.
I don’t care how tired you are, sprint the last 400 meters, you paid the entry fee, milk the crowd, lift your head up and show them that smile as you finish.
Don’t think it’s just about getting to the finish line either, it’s not. There are things to do once over the line, like thank and hug every one round you, get some food into the system, I have a preference for a couple of cans of Slimfast when I finish, real easy to digest. If you can take painkillers now is a good time as long as it’s not a problem. Get some dry warm clothes on, before the body starts to shut down and it will quite quickly. When you've done that, then you've finished.
JFT Graham
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