Tri-ing to stay young!

6 Sleeps to go!!! …. And worried!
They say it is good to talk about what worries you so get ready for me to bear my soul.
It just seems like just yesterday when I spent the night on the sidewalk in line for a chance to register for Ironman Canada 2008. The excitement and camaraderie of that night is now being replaced with pangs of apprehension and concern and even doubt. I’m thinking about all of those missed bike rides and put off swims and runs that may make the difference between a finish and a DNF beside my name and number. I did complete 3 100 mile rides, 4 4500M swims and a couple of 3 hour runs so I know that I can do each of the disciplines … BUT … can I put them together? My Half and Olympic times seem to suggest a 15 hour race but? I’m told that a reasonable amount of skepticism is healthy so I guess that I’m in very good health.
I jumped on the scale this morning – 184.5!, which is about 7 or 8 lbs heavier than I wanted to be for the race. How will this affect my bike and run times? I guess that I can relish in the fact that the extra pounds will help on the down hills!
SWIM: I plan to do a 20 to 30 minute pre-race run to get rid of the butterflies and take care of the HR spiking. I will have to do more sighting than I ordinarily do to stay on course. (You can go a long way off course over a kilometer or more leg!) I intend to start slow at the back of the pack and to keep my HR down for the first kilometer, then to see if I can pick up the pack. I’ve noticed from other races that I seem to finish stronger and most often do negative splits. I should swim the 3800M at about 3min/100M for a time just under 2 hours.
BIKE: I have about 2100Km training under my belt since March including 3 100-mile rides. Since I haven’t trained with a coach, I don’t know how this compares to other riders. I do know that my race times this year put me in the middle of the pack. As for my bike; it goes in for its race tune-up tomorrow. I’ve had the rear sprocket changed to an 11/27, which should help a bit on Richters and the rollers. I’ve also changed out my saddle for one with a center gap for more comfort. I’ll be using NUUN tablets for the race. I’m told they should take care of the cramping. I did a 60Km ride with water and NUUNs and was impressed with them. They seemed to quench my thirst as well as Gatorade and seemed to give me more energy. I’m hoping for a 7-hour ride.
RUN: I’m counting on my Vibrams to help me through the tough times. I am more impressed with them each time that I go out. I also hope to do an hour or two barefoot. (After the pavement starts to cool down.) I haven’t done a lot of running this year so I’m hoping that my past marathon experiences will get me through. A real training highlight happened last week when Tom and I did a fast (for us) 2 hour run right after a 120Km ride. I still had lots of gas in the tank when we sat down for our traditional coffee and cookie at Bubby rose on Cook Street. Who knows, I may surprise myself on the run?!
NUTRITION: I plan to follow the same nutrition program as in the Self Transcendental Race which was held a couple of weeks ago. Pre-race breakfast at about 5:00AM – 2 fried eggs, toast and a coffee then out to do final bike prep and a 20 min (or so) run to settle the nerves and the HR. The bike portion will feature ham sandwiches and train-harder bars washed down with water and NUUNs. I expect to go through 4 sandwiches and 3 bars during the race. I plan to use gels and train-harder bars for the run. Since this is my first Ironman, I’m not sure how much that I will need so I’ll come well prepared. Water and flat coke will be my rinks of choice.
So much for my plans. I leave for Penticton on Thursday and I will let you know how I’m feeling as the race nears.
Talk to you soon;
Bill