Learn from my Mistakes!

One of the biggest threats to our Ironman is not the weather, the course, nutrition or mechanicals!

One of our biggest threats is PRIDE (or EXCITEMENT)!

In Proverbs 16:18 “Pride goes before a Fall,” implies that when people are over confident they are likely to come down to earth with a thud.

I don’t think that it is a case of us being over confident (perhaps the opposite may be true), it’s more a case of being ignorant and not knowing what to expect, so let me share a few lessons that I have learnt on my Ironman Journey. One of the biggest lessons I have learnt is ‘Do Not Start Too Fast’, it’s my nemesis and I am one of the most experienced athletes out there, so why make this primary school error?…. is it Pride, Optimism, Over Confidence, Ignorance, Stupidity or simply getting caught up in the excitement & hype?

My ‘stupid’ mistakes.

1. In Las Vegas 2011, my first competitive non=wetsuit swim, I over-estimated my swimming ability (without my Orca suit) and started toooo fast (burnt matches). It was a World Championship race and I had blown 800m into the swim, I was hyperventilating & swimming breastroke. How embarassing, what an idiot?
2. In IronmanSA 2009 I was cycling well for 150km but two punctures later, I was in panic mode & riding the final 30km way too fast(burnt matches) that my legs disintegrated and I ended up running a 6hr 15 marathon. Senseless?
3. In Las Vegas 2012, I had a good swim and found myself in the mix and was trying to keep the AG leaders in sight, so was climbing the hills way out of my comfort zone (burnt matches). Only when I downloaded my Power Data, did I realise why I didn’t challenge for a Podium position and I thought it was because I hadn’t tapered enough.
4. At Kona 2012, at the bike turnaround in Hawi, I ripped my punctured tubby off & was trying to put the brand new spare on (bought at bike shop in Kona when bike serviced and attached to bike by them), only to find the extension they put on didn’t fit on my Zipp 808’s. Heart breaking to say the least! Check all of your equipment (if had a match I may have burnt something).

Don’t start too Fast!

5. Every year at IMSA (except 2009) I come out of T2 and think I am a better runner than I am (over optimistic or a legacy from my good running days) and it is so easy to run sub 5 minutes/km and I try and run as many sub 5’s as I can (matches burnt). The problem here is that when the energy reserves are depleted, the challenge becomes one of trying to run sub 6’s. This year I am determined not to run any sub 5’s until the final 5km, then I hope to fly or soar on the wings of Eagles!

Why would we start too Fast?

1. After a taper, your body won’t have felt this rested/energized in months, so you will feel like Superman, compared to some of your big block training sessions. Do not fool yourself, you still need to be ultra cautious.
2. You have Dreamt of this for months/years & prepared to the best of your ability, so you will be overly excited and very keen to get on with it.
3. The vibe in the build up to race day is phenomenal and it is easy to get carried away.
4. The national Anthem may bring a tear to your eye as the Sun rises, but at the very least you will get goose flesh.
5. The firing of the Canon will release so much adrenalin, be careful!

The 1st 10 minutes!

1. Danger Zone!
2. I always say the 1st 10 minutes could be the most damaging, which implies the 1st 10 minutes of the Swim, the Bike and the Run.
3. This is when you feel great (better) and when the crowds and the adrenalin could help you lose your mind temporarily….Ironsanity as opposed to Insanity?
4. After 10 minutes (of each disipline), the adrenalin will have dissipated, then it’s a good time to try find your rhythm.
5. Ten (10) minutes is all it takes to destroy your whole day, so treat the 1st 10 minutes as warm up.

Stay calm and focus on your Nutrition!

6. After the first 10-20 minutes, your heart rate should have stabilised and it is time to start focussing on your Nutrition….and a benefit of not starting too fast is the Nutrition intake/absorption is improved.

 

Avoid Burning Matches!

1. You have a limited amount of Matches, protect them.
2. A match is burnt when you put in a surge, an interval or climb a hill too fast.
3. In an Ironman it is so easy to Burn a Match, as the required effort is seemingly so easy, especially in the early stages of the bike leg, or the early part of a climb.
4. It will require so much self discipline & restraint to keep yourself in check on the first lap, but those who do can expect more even pacing (laps) and a better marathon.
5. Avoid surges, even if a friend/foe or work colleague comes flying past, keep your Pride in your pocket.
NB: Read Paul Ingpen’s Ironman Magazine, loads of helpful information, race course tips, etc.

Choose Positive thoughts over Negative thoughts.

1. Control what you can control, most notably your thoughts.
2. Remember your mind can only hold one thought at a time, so if you feed it a positive, there is no space for a negative.
3. Celebrate small victories. Every time you achieve something on race day, no matter how small keep expressing gratitude, or positive thoughts eg. goggles still on, around the Buoy without being kicked, out the swim safely, etc.
4. Stay in the present, focus on what is happening in front of you and try avoid thinking too far ahead. Focus on one step at a time, or one km at a time, otherwise it becomes very daunting.
5. The only thing you should think about later on in the day, is the Red Carpet at the Finish Line. Visualise crossing it, hearing the words “You are an Ironman” and embracing friends and family on a feat well done!

The Ultimate Thrill!

Summary:

I’ve paid plenty of school fees, repeated some school fees as I’ve failed myself at times. However, this year I am in a good space with my mindset, my training has gone well and I am determined to forget about the uncontrollables, such as my competition, the weather, etc. This year I am going to try and keep my emotions in check and listen to the advice above and if I can do that, I know I will have one of my more enjoyable Ironman races ever, which could very well lead to a good result too. I have prepared well, I’ve planned my course, but now it is time to hand over as we cannot control everything that happens on the day (or in life) and I am prepared to accept whatever hand I am dealt, after all Life and Ironman is all about the Journey!

‘In their hearts human beings plan their course, but the LORD establishes their steps.’-Proverbs 16:9

Recommended reading = http://ironmansa.com/2014/03/30/burn-the-lifeboats-before-you-line-up-for-ironman/

Supported by Family, Isuzu, Fuji, Orca and Cytomax

 

 

Burn the Boats before you line up for Ironman!

Which Boats can you Burn to aid your Ironman?

Remember, that nothing significant was ever achieved within a Comfort Zone and having prepared for Ironman, you’ve discovered that amazing world outside of your Comfort Zone. It is mind blowing to go where others fear to tread (swim, bike or run)…. to raise your Belief Ceiling and achieve things you previously thought Impossible.
Often we are tested and in the past we may have avoided the tests, but we have learnt to take the test and to discover strengths that were previously overshadowed by our weaknesses.

Well that’s the good news, so let’s get Real and remember that nobody will hand you an Ironman finisher’s Medal on a plate, this is something you are going to have to work for, to dig deep and to commit yourself to, hanging on when you may, at first, think it is over.

Some may fail to secure a Finisher’s Medal and it won’t be for a lack of trying, it may be that they run out of time, or suffer unexpected setbacks or mechanicals….these folk are not Failures, as True failure is avoiding the challenge and each and every one of should be saluted for taking up the Challenge.

When the going gets Tough and it surely will, it is easy to slow down, to stop, to turn off the switch, to surrender and it is important that you prepare your mind for these tough choices, for the questions that your mind and body will ask of you. So how are you going to raise your level of commitment, to ensure that you don’t raise the white flag?

Ever heard of the story ‘Burn the Boats’, well here is the gist of it and I would encourage you to liken it to the Ironman, which is a daunting 3,8km swim, a 180km bike and a 42,2 km run!

Burn The Boats
In the 16th Century Hernando Cortez set sail for Mexico.
He commanded 11 ships, with 600 soldiers in an attempt to take the world’s richest treasure. The riches had been hoarded by the same army for 6 Centuries. The quest for these riches began several years before when Cortez travelled around Spain building a dream within those men. Many had tried before him and they had all failed.

“Let’s do it!” they agreed after Cortez’s persuasive speech. (You probably also said “Let’s do it!)
The soldiers were in position, the sailors had prepared for months and together they set sail for Mexico and the richest treasure in the world. But once out on the ocean, it didn’t take long for Cortez to realize he had a problem. Many who were excited before the journey, had now turned into whiners. There are always whiners.

Cries of “I shouldn’t have come,” “This isn’t what I thought it was,” “the conditions are tough” and “I didn’t know we were going to have to work this hard,” began to circulate among the people. Yet Cortez persisted….and he constantly worked on motivating his team. They were eager, animated, energized, and as they waited, trained, and prepared for victory, their conviction grew.

But there was one more level of commitment that Cortez wanted to take them to, and they arrived at that place on that last, historic day, as they lined up to march inland. Before they would be allowed to seize the treasure that no army had taken for 600 years, Cortez would speak to them.

They were probably expecting something like, “OK, guys, we’re gonna get out there and win today, and when we do, we are going to be rich. Oh, and if it gets too tough, we’ll just meet at the oak tree and come back to the ship & sail home.” But that’s not what they heard. As they listened, Cortez leaned over and said three simple words that changed everything: “Burn the boats!”
“Excuse me?” they must have said.
“Burn the boats!” he repeated, “because if we are going home, we are going home in their boats.” And he torched them. He burned his own boats, and by doing so, he raised their commitment level to new and astounding heights!
And an amazing thing took place: they fought brilliantly, like men possessed! For the first time in six centuries, the wealth changed hands.

Cortez’s band took that treasure. And why did they win?
The answer is very simple. They had no choice! It was “take it or die” no options. Their boats were burned, there were no Lifeboats!
That is the attitude you must embrace in your heart and mind: you must burn your Lifeboats. What are the boats that are keeping you from accomplishing what you really want in life, or in Ironman? What vessels in your mind are keeping afloat the fear and doubt and frustration that hold you captive? Whatever prevents you from achieving your goals and dreams is a boat that must be burned.

 

Tip: Alec Riddle suggests you Burn these Boats to enhance your Ironman experience, simply follow the link: http://ironmansa.com/2014/03/31/burn-this-boat-pride/

Unfortunately, when the bullets start flying, we make for the boats. It’s just human nature. Doing anything else really requires a decision on our part. It’s attitude more than anything. A willingness to work without the net, to burn the bridge, or the boat. What boat do you need to burn? It can only happen one way: by embracing a level of commitment that sees sacrifice as a positive thing.

So many people think of sacrifice as something that is taken away, and it’s gone forever. Nothing could be further from the truth. Sacrifices of time, money, and effort are what we give to the game. How badly do you want that final result?

Are you willing to sacrifice more than ever before? Are you prepared to persevere when common sense says you are mad? If so, then your triumph may be greater than anything else you have achieved. Greatness, your greatness will always be measured by the sacrifices that you are willing to make!

So strike a match to the anchors of your past and introduce yourself to the victories of your future. Let it all start on Ironman day, when you push through the mental & physical barriers to reach the Red Carpet and hear the words “You are an Ironman!”

You only have to earn that Medal once and in exchange you will be called an Ironman for life! The only difference is, that you will never want to revert back to living Life in a Comfort Zone, as ‘Anything is Possible!’ and ‘You Know You Can!’

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

 

 

Ironman Thoughts from Scott Rigsby & Alec Riddle

9 Seconds is all it took for Scott Rigsby’s life to come crashing down! A little under 17 hours is what it took for Scott to make Ironman history, becoming the first double amputee (on prosthetics) to complete the Ironman World Championships in 2007.

I was fortunate to meet Scott Rigsby at the Ironman World Championships in Kona, Hawaii and one can learn a great deal from this inspirational guy, who as a strapping 18yo was thrown over the side of a pick up truck and dragged 100m before being pinned under the trailer. Scott endured 26 surgeries and had both legs amputated…..before accomplishing the ‘Unthinkable!’

I extracted some of Scott Rigsby’s comments and the 5 key steps that he took to cross his finish line and transform his/the world (from his book Unthinkable). I have then added a few comments that may assist you in your Ironman race or journey!

1. Have a Dream:

Nothing can happen until you have something big in your heart that drives you. Your dream is yours alone and it doesn’t matter whether or not the dream seems attainable right now. In fact, searching for your dream may be a process you need to go through before it is fully revealed. Whatever the path, you must be willing to try and you will know you’re on the right course when that dream becomes bigger than yourself. It will become your passion. Just spend some time thinking about what you’d really love to achieve, and pray For God to begin the process of discovery for you by opening new doors.

AR: I think everybody has a desire to achieve Goals, a Dream…. but here is the crux of the matter. You can either act upon it and do what it takes, in other words pay the price… the price of sweat, tears, sacrifice and deferment of gratification. You can either go for it, transform and achieve, or you can sit on the couch, watch television, with the knowledge that if you are not consciously creating good habits, you will be defaulting to bad ones. It’s a simple mathematical equation, either you are getting better or you are getting worse. Which do you desire?

The fact that you are days away from lining up for an Ironman, implies that you have something big in your heart. You have a Dream and more importantly you have already done what 98% of people fail to do, you took Action and you Persevered as you prepared. There may be times in your Ironman Race when the going gets tough and you will need to dig deep; there will be mind games and you may be inclined to want to listen to that inner voice and throw in the towel. That is an absolute no no, Ironman is about finishing, about overcoming obstacles, about running down the Red Carpet and having Paul Kaye welcome you home with the words “You are an Ironman!” In 2009 I almost threw in  the Towel, but persevered and the marathon took me all of 6 hours 15 minutes and that medal is my most treasured medal of all, as I learnt so much about myself through that experience. The alternative is too ghastly to comprehend!

That little bird on your shoulder will be speaking to you in your moments of weakness, telling you that you can’t or that you are not good enough. He will target your fears, your doubts, your insecurities…… Looking to assassinate your dreams and aspirations.

That is when it is time to stand tall, to be defiant and to face your fears, to embrace pain and to tell yourself, You can, You will, You want to….

2. Build a Good Support Team:

Big dreamers take big risks and going it alone means almost certain failure. Your support team doesn’t have to include your family, and it may not even include your friends. Find people who can help you on your journey and then ask them to join you. You’d be surprised how often people will step up to help someone achieve a dream. Don’t be afraid to approach the people you admire and ask them for advice or help along the way. If they don’t know you need help, they can’t help you. In my case, finding my support team actually became part of the journey. When you’re doing the unthinkable, those in your camp actually share in the journey with you.

Supported by Family, Isuzu, Fuji, Orca and Cytomax

AR: Think back to the day you decided to try, to the days you took those first shaky steps en route to your Big Dream. You probably shared your Dream with a friend, or a loved one and they will in all likelihood have urged you on and been with you every step of the way. Keep your Dream close at hand and remember why you signed up, why you made so many sacrifices, but most of all remember those special folk who shared your sacrifices and have supported and encouraged you in your Ironman journey. That Finisher’s Medal is an excellent way of showing your appreciation to your support team!

3. Choose Faith over Fear:

In every situation, you can choose to make decisions out of either faith or fear. We all play self-defeating mind games that define our thinking and perceptions of ourselves and others. When I started my Ironman journey, I had no money and no experience. I was overweight, too old and going through difficult relationship issues. What it all boils down to, is that poor self-image and personal negativity are really just expressions of our own fears. Fear is the leading cause of the death of our dreams. The only antidote I know is to choose faith. Faith will lead you to face your fears and point you straight to the core of how to withstand the doubt and uncertainty. Martin Luther King Jr. said, “Faith is taking the first step, even when you can’t see the whole staircase.”

AR: Setting a Goal and taking that first step requires immense courage and it requires Faith to persevere through the many setbacks and obstacles that you may encounter while trying to achieve your Goals, both in training or in the race itself. I prepare to the best of my ability and about a week out, I simply hand it all over. I realise that there is not much else I can do (except be mentally tough on the day) and that the rest is up to the weather Gods and whatever else may challenge me.

I have learnt it is pointless worrying about what we cannot control, so I’ve stopped looking at the weather and I don’t even know who is racing in my AG. After all, this is a race between the course and I and in particular my mind. One thing is for sure, anxiety won’t help us get into the zone, so it’s important to be relaxed and quietly confident in the build up to the event one is targeting. Quiet confidence is accentuated by being well prepared and having faith. We also have a lot of internal energy in the build up to a race, often referred to as nerves (or excitement). I choose to focus on calm excitement, as it has positive connotations, thinking of my hopes, my desires, my dreams. When I was younger I used to allow nervousness to dominate my thoughts and then you focus upon your fears, your concerns, the competition, the daunting task and believe me it drains you.

4. Expect and Overcome Obstacles:

Anything worth doing will present some challenges; otherwise you’d have done it already! However, no matter how much faith you exhibit, the ‘day of trouble’ will come. According to Jeremiah 16:19, that is precisely when God becomes our strength, our fortress and our refuge. Expect that you’re going to face some difficulties along the way, plan for how you are going to address them mentally and physically, and commit to reaching your goal in spite of them. There will days when you won’t feel like putting in the effort, or the conditions may be such that you want to give up. Those are the days when you must push past the fear or pain, for it is the strength you have gained during those days of difficulty that you will rely on when the unanticipated obstacles appear. Training breeds perseverance and instills confidence that you will be able to move past the obstacles, no matter what.

AR: Most people fear Pain, but I choose to embrace Pain and to see how far we can go together. Remember that Self Pity is a weak man’s emotion and when you start feeling sorry for yourself it’s just about over, so toughen up, have Faith that you have put in the hard yards and that your mind can over ride any obstacle that presents itself on the day.

Another important focal point is being ‘in the moment’, something kids are pretty good at, but as Adults we lose our way somewhat. Pro golfers are very good at this, it’s about taking one shot at a time, one hole at a time. We need to ensure we don’t get ahead of ourselves and remain present, focussing upon this very moment.

This was a vital contributor to my race in Las Vegas 2011, particularly in the 1.9km non wetsuit swim. I had forgotten how much an aid a wetsuit is and had over estimated my swimming ability and went out too hard and BLEW…. I was hyperventilating and having to swim breastroke to recover…. and this was 800m into a World Championship race. But I remained in the moment, I focussed upon what I needed to do right there and then, which was to stay calm, to recover and to think positively as opposed to thinking to the end result and the possibility of losing, having a bad race. So I was able to refocus and that was the key contributor to my result on the day. Don’t get ahead of yourself… focus on 1km at a time, or even 1 step at a time!

Pain is temporary and we all know that even the most excruciating pain dissipates in time, so rather take a time out as opposed to a bail out, after all rugby players, soccer players, etc all have half time and so can you!

5. Cross your Finish Line:

Somewhere along your journey, you envisioned what the experience was going to be like when you approached your finish line. Your dream may have taken months, years, or decades to achieve, but the finish line is always there for you to cross. If your mission is truly ‘unthinkable’, then your finish line will be characterized by the following truths:

*Your ‘unthinkable’ finish line was originally unimaginable.

*The line that you must cross cannot be moved closer to make it easier.

*Pursuit of your goal will scare you out of your comfort zone.

*Your goal will cause you to doubt yourself, and others will tell you that your goal is crazy.

*The mountain you must climb will be taller than anything you have ever done.

*You will experience many setbacks and failures on your way to success.

Your finish line is where you placed it, and once you get there, you may find that it was the experience of getting there that has made you stronger and more capable of taking on additional finish lines.

You might even find, as I did, that your dream becomes a mission and your mission changes the world. I wish you all the best in living your own ‘unthinkable’ dreams.

AR: The Ironman mantra is ‘Anything is Possible’ and I firmly believe that once you have set a Goal of doing an Ironman; of Actioning your Goal; of Persevering and Conquering, well that is when you are truly, capable of Achieving the Impossible or the Unthinkable. As you travel along your Ironman Journey, your Belief Ceiling is raised beyond recognition and you start to see Life and the World through diffrent eyes and suddenly things you previously thought Impossible, are truly Possible, in fact ‘Anything is Possible!”

Paul Kaye is waiting with the words “You Are an Ironman!” Enjoy the experience!

Comments extracted from Scott Rigsby’s book, Unthinkable, pages 251-254: Author Jenna Glatzer.

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