10 Tips to maximise the 80 days till Ironman

80 Days to Ironman = It’s closer than you think!

When setting Sporting Goals for an event seemingly a long way away, there are certain things we can do to increase our chances of a successful outcome.

With Ironman a little under 3 months away, here are a few ideas that I will be implementing to try and ensure I remain focussed and motivated, you may want to consider incorporating a few of them too.

1. 80 Days! For me that brings a little more urgency (than 3 months) and encourages me not to waste training days, or windows of opportunity.

2. Burn the Boats! If the Boats are torched there is no turning back, no surrendering. So share your goals and commit them to stone.

3. If you, like me, need to streamline your body then stick a photo of your current self on the fridge door and the bathroom mirror. Mentally start contrasting that with where you need to be and start seeing yourself as you can become and not as you are.

4. Make sure you have a Training Plan (Road Map). Planned sessions (especially with training partners) get done, unplanned ones don’t!

5. Seek professional help ( why try reinvent the wheel and make unnecessary mistakes?) and who better to get guidance from than Raynard Tissink. I think they have an Ironman special on currently, go to www.raynardtissink.com

6. Carry little cue cards and just before you succumb to buying that chocolate, read it. Eg. ” Will this take me closer to, or further away from my Goal?” – easy to pass it up now.

7. Treat every Goal you set, as a Promise you have made to yourself (or your loved ones), it’s harder to break promises than skip sessions.

8. Focus on one day at a time! Just as in a race, it is important to stay in the Present, otherwise it becomes too daunting.

9. Progress fuels motivation, so set achievable short term Goals, as these help you to achieve the bigger, audacious Goals.

10. Sometimes we are very close to achieving our Goals, but we don’t Persevere and we quit and this becomes a habit, it becomes part of our make-up. So if you do decide to chase a Dream, a Vision, a Goal it’s important to understand that it can take 14-21 days to break the shackles of bad habits, which in a short space of time can become good habits and enjoyable ones too. The key is being bold enough to take that first step.

For those wanting a little more reading here are two links to (A) How to achieve your Dreams and (B) Scott Rigsby’s 5 key steps to achieving the Impossible. All the best!!

http://ironmansa.com/2012/05/01/how-to-achieve-your-dreams/

http://ironmansa.com/2012/10/11/scott-rigsbys-5-key-steps-to-achieving-the-unthinkable/

An Ironman Finish Line = An unbelieavable feeling!

Tribute to Kevin Staessen and Berton Bosman after Ironman SA 70.3

The passing of Berton Bosman and Kevin Staessen so tragically at Ironman 70.3 has affected me quite a lot, as I’m sure it has affected many all over South Africa. So I have tried to put a few thoughts together and done a little research as a tribute to these young men, who much like you and I were probably trying to map out a life for ourselves and our families and trying to keep fit and healthy by participating in events such as these. (At the end of this tribute there is a link to some thoughts/articles on fatalities in Triathlon swims and SIPE, which I would recommend all Triathletes read).

Where does one start, how does one say the right thing to express how many of us are feeling right now? I have no idea, but I am going to try pay an unorthodox tribute and express what I would probably want to say in italics to my loved ones, if what happened to them had happened to me. (We can never say we know what it feels like but having lost my stepson Reece very tragically when he was 19 I’ve felt and still do feel the pain, so I am trying to be as sensitive as possible.)

 “Rarely are people ready to exit Mother Earth, ourselves included, but if we had known that this past Sunday had been our exit day, then this may well have been our chosen exit ticket, where we were challenging ourselves, striving to achieve our goals and doing something we loved.

However, it happened without me saying many of the things I would have wanted to say and the most painful Good Byes are the ones that never get said and this morning we only said Farewell, see you later.

To my family and friends I loved you all dearly and will always cherish the wonderful times and memories, which occupy my mind and heart and I realise that this tragedy caught us all by surprise and that it is very hard to comprehend what has transpired.

I know that there will be many unanswered questions and I like you am repeatedly going over the final few days, the morning of the race, the start and asking why and how? Yes, I’ve been searching for clues, for warning signs and I imagine that there may have been one/some, but truth be told  there weren’t any and I do not want you to start thinking that you may have detected something and should have said something. Nobody is to blame for this tragedy and I’m coming to the realisation that this was my time and I’m going to approach this with the same positive attitude that I approached life.

The Medical Staff and Lifesavers did their absolute best and I’m proud of their efforts and I hope you will be too. Remember it was my (our) decision to do this event and we must always respect that and never question why, simply put it was on my bucket list and I never wanted to live a life of regrets. Hopefully more research will be done to ensure those athletes we leave behind are at less risk.

I am rather going to focus on the beautiful times and the unbelievable memories we created while we were together and say how thankful I am for the times we had, rather than focus on what could have been. The tears are flowing as I write this and I will miss you all so, so much and I’m sure you will miss me too, but I really do want you to try and accept what happened as best you can.

We shared many good times together but I have been called home by our Father to be with His Son. I can’t believe it happened so suddenly, as there were so many things I wanted to say and I just never got to say them all, but there will be a time when we are reunited and I will share them with you then, but in the meantime let me say Farewell.

So just as on the morning of the race when we said Good Bye or Farewell, I’m not going to say Good Bye, but Farewell for now my loved ones, remember that I have very little to regret and all because you were a part of my life that I will never forget.”

Farewell

Our last Farewell,

Went off so well.

The sun began to rise,

Enabling me to see the love in your eyes.

I remember it so clearly,

As we embraced each other so dearly.

I remembered your smiles,

After sharing all those miles.

You were so proud,

As I left to join the crowd.

So Farewell my dear,

I will always be near.

Remember I have no regret,

Because you were part of my life that I will never forget.

-Alec Riddle

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As mentioned this tragedy has affected me a great deal and I’m sure many other participants too and I really hope that some good can come out of the losses of Kevin and Berton. So I’ve done some research (Googling) to come up with some thoughts and links to articles on Challenges in Ironman/Triathlon Swims and SIPE (Swimming Induced Pulmonary Edema) or IPE (Immersion Pulmonary Edema).

I would encourage us all to read up on these topics, so you can be aware of the challenges, the risks and be able to detect any symptoms that could help you or your fellow competitors. http://ironmansa.com/2013/01/22/the-challenges-faced-in-ironman-triathlon-swims/

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God Bless both Kevin and Berton and their respective families, our Prayers and Thoughts are with you. Thank you to Ironman South Africa, to the Ironman 70.3 particpants and to Paul Kaye who paid tribute to these two young men this past weekend.

 

IMSA 70.3 Tips for First Timers

The Urban Ninja aka Raoul De Jongh’s excellent tips for first timers in East London can also be read as a refresher for the seasoned campaigners like myself.

Raoul De Jongh is one of the best Age Groupers in South Africa and finished 10th in East London last year in a shade over 4hrs30 minutes. Follow link below:

http://www.urban-ninja.co.za/index.php/2011/11/70-3-first-timer-tips/

Brothers in Arms

Wow, sport is amazing! Read how 8 year old Conner does Triathlons with his 6 year old brother Cayden, who has cerebral palsy, in toe!

http://triathlon.competitor.com/2013/01/news/the-long-brothers-named-2012-sportskids-of-the-year_69251

Lance Armstrong: The End or the Beginning?

Lance Armstrong was an inspiration, my hero for more than a Decade. A cancer survivor, a great cyclist and a man who did much to create awareness and raise funds for Cancer.

But then, the Dominos all came tumbling down and one felt cheated, swindled, conned…. you name it and I felt it. The super loyal Lance will fans will tell you he was still the best because he beat a peleton of cheaters, but I don’t buy that and one of the many reasons why is best summed up by top Great Britain rider Nicole Cooke, who announced her Retirement this week.

“I have been robbed by drug cheats, but I am fortunate, I am here before you with more (medals) in my basket than the 12 year old dreamed of. But for many genuine people out there who do ride clean; people with morals, many of these people have had to leave the sport with nothing after a lifetime of hard work — some going through horrific financial turmoil. When Lance “cries” on Oprah later this week and she passes him a tissue, spare a thought for all of those genuine people who walked away with no reward – just shattered dreams. Each one of them is worth a thousand Lances.”

– Nicole Cooke (A link to Nicole’s retirement statement is at foot of this article: a highly recommended read)

I’m extremely happy that I was able to say NO and to resist any temptations to ‘cheat’ or to take a short cut but my biggest concern is for the youth of today and for my children. We hardly heard of drugs back in the day, but seemingly it is touted in the gyms and even in some inland cycle shops (if rumours are to be believed, although I still would like to believe not) these days. For me, one of the big Blessings that comes out of the Tyler Hamilton confession and hopefully Lance’s too, is that it brings out into the open the cheating. I’m not sure how they tell their kids that they weren’t Champions and that they were crooks and hopefully this will deter our kids. (in addition to the morals we hope to instill)

My big concern though is that these crooks may be becoming modern day ‘heros’ in this sick world we live in. The media portrays Tyler Hamilton as the saviour of cycling and he came out of the Carte Blanche expose looking far too good a person in my opinion. He is becoming a multi millionaire (from his book sales) and has had more TV exposure over drugs than interviews for bike races, including his Olympic Gold.

So the question is simply, is this the end of Lance, or just the beginning? Sure everybody deserves a second chance and in Lance’s case it will be a 500th + chance (500 passed drug tests!!) and Lance can presumably still do a lot of good for Cancer, but let’s not view him as a Hero once the furore has died down.

Surely the Sporting Authorities must realise that their one and two year bans do little to deter drug cheats, so how about Lifetime Bans for these unethical sportsmen and women? As they not only cheat their fellow competitor out of a medal, they cheat the sponsors, the sporting public and the televison viewer, but most of all, they, in many cases are perceived as role models and I do not want my kids aspriring to be the next Lance Armstrong.

For more on Lance and the Oprah interview, follow the link below.

http://www.supersport.com/cycling/international/News/130115/Lance_admits_to_doping_during_Winfrey_interview

For Nicole Cooke’s retirement statement, follow the loink below.

http://www.guardian.co.uk/sport/2013/jan/14/nicole-cooke-retirement-statement?CMP=twt_gu

Never, Ever Give Up on your Dreams!

A little less than ten years ago, after I had fallen asleep at the wheel of life (for a Decade), I came to a crossroads. My 19 yo Stepson, Reece, had passed tragically and I had taken a long hard look at myself and determined that I would try and restore my body (and my health) and I started to Dream again.

To Dream of the future, of the Possibilities and I’m glad I did as it’s been an awesome Journey and this morning I came across this You Tube clip, which reminded me of why we should Never, Ever Give Up!

This video brought tears to my eyes and Arthur’s transformation is nothing short of miraculous and illustrates that ‘Nothing is Impossible’, as long as you refuse to believe the limits that others place upon us and you don’t place a ceiling upon yourself.

I would like to request each and every one of you to encourage somebody today, somebody who is trying to improve themselves, somebody who needs encouragement, somebody who would like a second chance, somebody who wants to Dream all over again. You can help make it Possible!!

http://www.youtube.com/watch?v=qX9FSZJu448&feature=youtu.be

Dream Big!

Tapering for Ironman or Ironman 70.3?

The countdown to IMSA 70.3 in Buffalo City (East London) has started and for many this is the toughest part of the preparation. The reason is quite simply, that you may be a novice, or you may be unsure what to do, or the little bird on your shoulder keeps posing thoughts, suggestions or questions.

Remember that it takes 10-14 days for training adaptations, so there is absolutely no point in striving for extra fitness at this time, as you will NOT get any fitter. With two weeks to go, here are a few thoughts, ideas and suggestions of my own (personal not scientific) gained over many years of tapering and competing.

1. Some athletes look forward to a taper as it brings with it a nice break from the tough training (I certainly do). However, some athletes and even coaches view the taper period with uncertainty and anxiety. You will not lose fitness by tapering, as the amount of training required to maintain fitness is considerably less than the amount of training required to acquire that fitness.
2. If you are feeling a little stressed, believe me it is normal for the anxiety levels to rise in the final two weeks. We are all in the same boat and hopefully the content that follows will help you to put your mind at ease and relax somewhat.
3. I can promise you that it is far better to go into a race 100% healthy and 90% fit (as opposed to 100% fit and 90% healthy), so beware of trying to chase a little extra fitness in the final two weeks. Rather relax and allow the body some invaluable Rest and Recovery!
   

   Rest and Recovery are vital!

4. DO NOT try and catch up on any missed long rides, or more particularly long runs as you will do yourself more harm than good. Too many Ironman athletes destroy any chance of a good performance by leaving much needed energy  (and reserves) on the training ground in the final two weeks.
   

   Cut back on long rides/runs

5. Mind: Remember that the mind is a very powerful tool and when you start a Taper, you may feel sluggish, weak, tired but I tell myself (and believe) that it is the mind (sub conscious) wanting to ensure that we don’t overdo things. The amazing thing is, I have often felt super ‘pap’ in the final days/weeks, but when that gun goes off and the adrenalin kicks in, the body (and mind) feels amazing and can produce super human performances. Don’t allow the mind to tell you that you are unfit, fat or lazy during your taper, as that is not the case and remember that allowing the body to Recover and absorb what you’ve put in, is an important training discipline.
6. During a taper period you can help maximise performance by controlling certain things, including the frequency, duration and intensity of your training sessions. The body is used to training regularly so it’s important not to go cold turkey and cull the training.
7. Duration: Ideally you want to trim the time (volume) spent training during the course of the final 10-14 days and I would even advocate one full rest day per week in the final two weeks. The key here is the long sessions, cut them back, especially running as there can be a great deal of accumulative fatigue that you want to eradicate. Reducing the duration of your sessions will help build/replenish muscle strength and avoid mental fatigue. Try and use the saved ‘hours’ to get some extra sleep/rest.
   

   Cut back on Volume

8. Intensity: From an intensity point of view I’m looking towards cutting back and being efficient in the final weeks. Bearing in mind that I would be aiming for 4:20-30/km for a 21km in a 70.3, there is no need for me to be hammering 8 x 1000m reps at 3:40’s 10 days out. I will do a set of 5 x 1000’s at 4 min/km and it will feel very comfortable, with little or no risk of overdoing it. This helps me to maintain some of the training adaptations that could be lost with a total reduction in volume and intensity. Remember to consider the Risk vs Reward equation at all times.
   

   Don’t leave it all on the track

9. Frequency: One thing I would do is avoid any days with 3 sessions during my taper but having said that generally I prefer to keep the frequency level  at a similar level, even though some of the sessions hardly seem worthwhile, but it does keep the mind settled. Too much cutting back on frequency of sessions can lead to an overactive mind and you may lose your ‘feel’.
10. You will not get fatter during your taper (unless you eat way too much), but you may get heavier so avoid the scale at this time. The reason you get heavier is that your Glycogen stores are being replenished and you are probably retaining more water. Just because you can relax on your training, it doesn’t mean that you can relax on your nutrition, so beware of inputting too many junk Carbs, especially if you are travelling. You need high octane fuel when you race, so pay special attention to good quality meals.

Wishing you all the very best for your race and remember to enjoy the day, as very often it is the Journey that is more important than the outcome of any race. As former Springbok centre Helgard Muller once said to me after the New York Marathon “Hey soutie, hoekom het jy so hard gehol want my medalje is dieselfde kleur as joune?” (translation: “Hey Englishman, why did you  run so hard, as my medal is the same colour as yours?”)

YES, you Can, you Will, you Want to!!