The following are five answers from five people I know when asked “How they felt” as they left T2 after their 112 mile bikes in Ironman. They are each of relatively close skill level.
“Great,” said racer number 1.
“Great,” said racer number 2.
“Great,” said racer number 3.
“Great,” said racer number 4.
“Not bad,” said racer number 5.
Racer number 5 was last off the bike and had the fastest overall time. This is a true story and I’m sure it means something, but I’m not exactly sure what yet.
After you read through this post, come back and listen to our Podcast on swimming with 8 solid ways you can be stronger, faster, and more efficient in open water. Please subscribe on iTunes and leave a review. Thanks.
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The other day I was thinking about my swim at Ironman Louisville (non-wetsuit) and how great I felt after getting out of the water, as opposed to the delirium I felt at Ironman Wisconsin (wetsuit) and posed this question to my triathlon text group:
“With the water temperature and downstream swim, would it seriously make sense not to swim in a wetsuit?”
Within two minutes my coach told me he’d been putting together a blog post on that very topic, which is below.
I know it may sound crazy, but not only did I feel much better after my Louisville swim, I cut nearly 15 minutes off from Wisconsin. Granted, the latter was in choppy lake, and the wetsuit did give me “security” in the mass start, but with a smooth downstream swim and no congestion? I definitely think ditching the wetsuit is worth contemplating, and Robbie points out some great reasons.
In 4 days thousands of athletes will line up at the inaugural Ironman Chattanooga and plunge into the mighty Tennessee River. The biggest question between now and then will be “What is the water temperature?”
The obsessive panic around water temperature usually starts about 2 weeks out from a race and I would venture that 99% of the athletes are praying for wetsuit legal temperatures. Most triathletes will admit that they are less than stellar swimmers and a good portion would likely claim the swim terrifies them.
Wetsuit legal swims are a race directors dream. Add in an assisted “with the current” swim and the race is all but guaranteed a sell out. Every. Single. Time.
Water temperature looks to be right around the cutoff line of 76.1 come Sunday morning. But regardless of weather, and if the swim is deemed wetsuit legal, I challenge you to take the following into consideration before donning your neoprene.
6 Reasons You should NOT wear a wetsuit
To Use The Current. The swim will be with the current. A wetsuit, by design, is very sleek and slippery piece of equipment. However, with an “aided” swim that can can be a disadvantage. You dont want the water to slip over you, you want to use the current to grab every piece of your body. More friction.
At Ironman Louisville I even opted out of a swim skin. The current was up and I wanted to let it grab my tri suit, including the open pockets, and drag me down the river. It did just that. If you are trying to get pushed downstream do you want to be the slippery pebble or the jagged rock?
To Avoid Mental and Physical Stress. A lot of people wear wetsuits because it makes them feel “safer” in the water. For others, it can cause an claustrophobic ridden panic attack. If that applies, then skip the wetsuit. The lack of mental, emotional and physical stress will far out weigh the minute or two you save by having it on.
The Time Factor. Faster swimmers get less of an advantage that slower swimmers from a strong current. If you fall into the “I might save a minute category” I would skip it as well. In fact, you will likely gain that minute back coming out of the water, stopping for a wetsuit stripper, carrying it to the T1 tent, then packing it in your T1 bag.
Chronic over heaters. Need I say more? Skip it.
Lack of Practice. Skip it if you have not done enough wetsuit swims at RACE PACE or even above. Four or five easy wetsuit swims is not appropriate preparation for racing in your wetsuit. The practice swim the day before won’t cut it either. Havent had any quality bike sessions FOLLOWING those wetsuit swims? Skip it. ** See numbers below.
Arm Fatigue. If you feel your wetsuit causes restriction, then skip it. Many triathletes sight sore shoulders and fatigued arms after a wetsuit swim because of restriction caused by the wetsuit. If you fall into that category, skip it. You might gain 1-2 minutes on the swim but you will lose ALL OF THAT and more on the bike. Heavily fatigued arms/shoulders/lats/neck are the primary reasons people sit up out of aero on the bike. Sit up for even 5-10 minutes on the bike and you just soaked up all of those minutes “saved” on the swim.
By The Numbers
– You will save around 2-4 minutes on a 2.4 mile swim with a wetsuit in normal swim conditions.
– The average IM swim time is around 1:15 (75mins).
– You will have your wetsuit on for around 10-15 minutes prior to entering the water.
– You will have your wetsuit on during the swim for around 75mins.
– The average persons HR increases around 10 beats per minute just STANDING in your wetsuit. Average beats “wasted” standing = 100-150
– The average persons HR increases around 10-20 beats per minute SWIMMING in your wetsuit. Average beats “used” swimming in your wetsuit = 750- 1500.
– Total additional beats attributed to just WEARING your wetsuit is around 850- 1650.
– If you are trying to AVERAGE a certain HR you will have to slow down more at the beginning of the bike in order to get it under control after wearing a wetsuit.
Whats your number? Are all of those beats worth it?
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EDIT: This post gets a ton of views and I want to add a little nugget since I’ve actually raced Chattanooga now. While I think this is a solid theory if you are a good swimmer, I would probably wear a wetsuit now if I did this race and it was legal. The issue I had last year was they slowed the current considerably and wetsuits were flying by me. It’s the first time I realized the distinct advantage a wetsuit gives you. That said, my swim wasn’t near what it should have been for this race. Thanks for reading! Mike.
Yeah, I wrote “loom” into another blog title. I like to say Ironman looms, like it’s a beast you can’t escape or a tax deadline, or something. But, it really does fit.
It’s the date on the calendar that even old guys like me can remember.
It’s etched in stone and basically the benchmark for which all plans are made. “Oh, shit, you’re getting married and I’m the best man and ‘Boyz II Men’ are playing the reception after a helicopter ride to a secluded Caribbean Island with the guy that landed the plane in the Hudson River?”
Damn, I’m sorry, my Ironman’s that day.
It feels a little odd that I’m not doing a race so close to home and so celebrated by local triathlon clubs. The problem was, it sold out in a day, and I still hadn’t done my first Ironman yet. I’m a risk taker, but that one seemed inappropriate.
I’ve been following all the chatter on the Chattanooga Facebook page and while there’s been everything but a social media riot about the extra four miles of biking and a shorter amount of time to finish, I’m pretty sure everyone (well, most everyone) is sick of talking and ready to toe the line.
I can’t wait to see the course, which can’t help but be beautiful. It will be all I can do to stop from cutting that swim line and jumping in that gorgeous river. And the mountain scenery along with the trendy, but approachable feel of downtown? This race is sure to be a keeper.
What’s very intriguing to me is how well the town will support this race.
Many like to call Chattanooga the “Boulder of the South,” but I also hear that once you get outside of Chattanooga, you’re in Tennessee. They wouldn’t dare heckle the bike riders, or worse yet, throw out tacks like every other city, would they?
Ironman Maryland was made up over over half first-timers and I’m guessing Chattanooga will have a similarly high rate. There will be a ton of anxiety that morning and, as usual, I will be available for last minute temple rubs.
And after that, I’ll be everywhere, camera in hand, shooting video another free publicity video for Ironman starring tons of people from Nashville and anyone else who wants to join the Crushing Iron archives.
Good luck, everyone, and be sure to stop by tomorrow for a piece that could literally change your racing strategy for Ironman Chattanooga.
For a lot of triathletes, the swim is just the swim. It’s an hour or so to warm up the race. But, no matter how you slice it, it’s like the beginning of a long baseball game, and a pitcher never wants to struggle in the first inning.
For me, the swim comes down to four goals:
1. Getting over any and all anxiety
2. Keeping good form by staying under control
3. Being refreshed more than exhausted at the end
4. Relax and enjoy
Calming Anxiety
The swim is like the first inning. Nerves are high and you’re thinking about a no-hitter before the game even starts. But you can’t afford to look ahead because a couple early mistakes can put you in a big hole.
Water is intimidating and there is no way to fight it. You have to swim every inch of 2.4 miles, so you might as well do it right.
Finding Form
A lot of times pitchers are so jacked up they over-throw in in the game, but bad form and over-exertion can lead to an avalanche at the start of an Ironman. You go way out of your comfort zone and the next thing you know you’re still breathing hard 10 miles into the bike.
Two things have helped me tremendously: Warming up right and forcing myself to go slow.
I do a lot of arm circles and hip rotation stuff every time I swim (and did a ton of it before Louisville). Expending energy before a race used to sound strange, but now I realize it’s important to get the heart pumping a little before you actually “do” anything.
And I don’t do it “as much” but if my breath is whack at the beginning of a swim, I will purposely breath toward the sky. I assure you this isn’t the proper way to swim fast, but it can help slow you down.
Speaking of Warm Up
I truly think the swim is the only event where you can actually feel better at the end. I feel like I proved it at Louisville and think a lot of great pitchers who go the distance would say the same thing.
You want to be ready to go before the game, but each inning sets up the next just like swim sets up the bike . . .
I stayed in the pocket and just let the swim come to me. I also think it helped that I wasn’t in a wetsuit which seems to make me feel like I’m going to the local dungeon without a payoff.
Relax and Enjoy
My ankle problems took away much of my running, but in the month leading to Louisville I bet I swam 20 times. For a two week stretch I swam every day and loved it.
I became way more relaxed in the water and that translated to less effort. I cut nearly 15 minutes off my last Ironman swim and felt far better getting on my bike.
The last thing you want to do in Ironman is climb out of a hole because of careless mistakes. You lose focus, give up a couple walks, a hit, make a big error and the next thing you know you’re down three runs.
Ironman Wisconsin was inspiring enough, but to be walking around with a camera and have random people grab me to say they read Crushing Iron blew my mind. One of those guys was Brad Garrison, who was with a big support group, and ready to tackle his first Ironman. He yelled out, “Crushing Iron!” and that moment landed him in this Ironman Wisconsin Swim Start teaser video. Below is the story of how watching Ironman, then going on simple run became the catalysts for making Brad believe, anything is possible.
Sportscry and Inspire for the Rest of Your Life — Brad Garrison
Having been a fan of “Crushing Iron” for quite some time, it was an honor to meet Mike Tarrolly at the top of the Monona Terrace helix prior to the start of Ironman Wisconsin on September 7, 2014. Being a recent resident of Nashville and East Nasty runner, I knew of him through, Daniel Hudgins, another one of the “Fab Five.”
I jumped at the opportunity to guest-blog and offer a brief glimpse into my journey to become an Ironman, hoping to offer some inspiration and insight related to my pursuit of such a challenge. I vividly remember watching in amazement as my brother, Brian, became an Ironman at Lake Placid in 2011 amid the unraveling of my marriage. Witnessing his journey caused me to turn to running which helped alleviate the stress of my divorce, the hatred I had for the person I was divorcing and the City of Madison where we had moved together. This was the beginning of a positive change in my life.
Brian and Crystal, his wife who became an Ironman at Louisville in 2010 while they were dating, became a source of inspiration for me, not only to begin running, but throughout my journey. Had they not displayed a potential for challenging their limits, I might not have known that I could find happiness in movement, and in challenging my own limits thus making positive life change. It’s the journey and transformation that’s really awesome. Although much of the training for Ironman is directed towards a once unfathomable goal of 140.6 miles within a single 17 hour period on a particular calendar date, it’s the incredible emotional change that occurs over that period of training that is truly remarkable, awesome, and inspiring.
I will tell you that I thought Ironman was impossible for somebody like me. Compared to my brother, I’m four years older and have always been a little shorter and quite a bit thicker. If you look at pictures from 2011, I wasn’t what could be described as athletic. Brian has always looked fit, so the fact that he became a runner and transformed into a triathlete and an Ironman wasn’t terribly surprising, but I remember thinking he was crazy and that only “fit, athletic people” were capable of taking on such challenges.
The impossible started becoming possible with a simple jog on August 20, 2011. That simple jog led to running. Running led to friends. Friends led to biking. Biking led to interest in triathlon. Interest in triathlon led to swim lessons. And after spending 2013 trying to put it all together, 2014 became the year that I would become an Ironman!
That’s what’s great about running and triathlon. You don’t have to look athletic or be any certain size to begin making forward progress. You only have to be inspired to start moving forward, and through that movement, you can find further inspiration.
Training provided days when the thought of 140.6 miles seemed somewhat attainable, usually followed by humbling days where the idea of biking the 112 miles alone seemed completely insurmountable. That’s what’s awesome about the relationship between the human body and the mind. The body is willing and able to respond to crazy ideas that the mind has, once the mind has been afforded the opportunity to strengthen its capacity for challenging fear, limitations, and negative thoughts.
While working to train my body and mind, I also learned the power of “#sportscry.” Have you ever felt #sportscry? Maybe you’ve experienced it when you watched Rudy or Miracle, when you crossed a finish line for a PR that you worked hard for, or witnessed a “physically challenged” athlete cross a finish line. Perhaps you felt #sportscry for a friend or family member like I did watching Brian become an Ironman in Lake Placid, as it typically anoints itself related to the accomplishment of a goal or hearing an inspiring story. #sportscry truly embodies everything that running and triathlon has meant for me and is a connection I feel towards my fellow athletes, becoming a personal mantra that I even wore on my tri kit for Ironman Wisconsin.
Ironman’s slogan is that “Anything is Possible” and it truly is. It’s also said that once you swim 2.4 miles, bike 112 miles, and run 26.2 miles, you can “brag for the rest of your life.”
What I hope is that I will never forget my motivation and inspiration to begin moving along on this emotional journey to become an Ironman and that instead of bragging to others, I can channel the power of #sportscry to inspire for the rest of my life. I hope you’ll do the same!
Tweet me about your own #sportscry experience at @BradleyGarrison
Brad Garrison
Kansas City, MO
Ironman Wisconsin 2014 Finisher – Bib #1684
What a tough call to make! I really feel terrible for everyone involved.
I heard the Pros were in the water and many others were standing in their wetsuits when Ironman pulled the plug. The fire and winds were unpredictable, so they waited until the last minute. Others said they should have called it the day before. Either way was a no-win.
This is one of those things that I hope seems much worse if you’re not there. Obviously the athletes must have had some clue it would happen, but still, all those hours, all that mental and physical preparation . . . for naught.
Of course it wasn’t for nothing. Everyone has reaped the benefits of training for an Ironman and will hopefully continue their quest. But still . . . it has to hurt.
These are the things in life that truly perplex me.
The athletes are upset. Ironman is absolutely bummed . . . and neither side is wrong.
Hopefully something even better will materialize. I’m not sure what it could be and can’t imagine training all year for a race that never happened, but, I know one thing, (especially after last year) you have to wonder if Tahoe is meant to have an Ironman.
I’m up early thinking about my friends Jim and Katherine swimming their asses off right now at Ironman Maryland. They should both be well on their way to swimming 2.4 miles for a little warm up this morning.
I know exactly what they’re going through and hopefully they are relaxed as I think that is always the key to the swim. I have the “Swim Finish” pulled up for Maryland and it’s really cool to listen in and watch what’s going on.
I can’t wait until they add more cameras to the scene. It’s amazing how many people told me they watched me at the finish and I’m sure there would have been interest in watching before the swim and seeing who’s in the crowd, etc…
Here are a couple things I’ve heard while watching this morning:
– They just said some guy is competing in his 100th IRONMAN today! He’s finished every IRONMAN from around the world at least once.
One hundred Ironman’s? That’s just insane. I mean, that’s 3 a year for 30 years. Is that even possible? Maybe they are including 70.3s?
– 800 of the 1,500 competitors are in their first Ironman.
– The 12th ranked competitive eater is racing today
– First swimmer out of the water in 50:10. Bill Bishop from Chicago and he has a pretty big lead. The announcers seemed kind of blown away by his time.
I have been eagerly awaiting this written piece for two years, which is ironic, because without him . . . Crushing Iron may not exist. I am excited to release the debut post from the man who got me into endurance training, Jim Schwan.
Not only is Jim a great friend, I would not be where I am in triathlon without his support, insight, and patience. He’ll be on the course at Ironman Maryland this weekend and taking a new training strategy along for the ride.
Time to Put My “Lifestyle” to the Test – Jim Schwan
I wasn’t going to do an Ironman this year. Too many life changes to think about dedicating the time and effort into 6+ months of training.
The problem with that plan was 2-fold. First, some of my closest friends were all planning to race and either directly or indirectly putting pressure on me to make the race commitment. And second, I really enjoy the training.
Even before I decided I was going to do a full Ironman this year I knew I was going to spend countless hours in the pool/lake and on the bike. I mean, could I really lay in bed while Corey, Wasky, Robbie and Tarrolly were logging miles and chiding my laziness?
What became clear to me early in the training season was that I would really have to work my ass off just to keep up with them on the Trace and as much as I enjoy riding with them I really wasn’t that interested in killing myself this season. Thus, the “Lifestyle” approach was born.
Just putting in the miles. No tempo work. No pressure. Just enjoy every workout.
If I wasn’t into it I would cut it short or not start at all. If I was enjoying myself I would go longer or maybe push a little harder.
In the past I have meticulously tracked my workouts…heart rate, cadence, mph, etc. I would study and analyze the details. I was literally sweating the small stuff.
This year the approach couldn’t have been more different. I wore a HR monitor all of one time. I only used my cadence monitor when on the trainer and although I would check my speed averages, I didn’t let it dictate how I felt about a workout. I just put in some miles.
Well, I did eventually pull the trigger and signed up for Ironman Maryland and holy crap . . .It’s race week. This is the inaugural full IM in Maryland but it uses some of the old Eagleman 70.3 and Chesapeakeman full courses. Flat, fast and windy.
Mike, Wasky, Jim, and Corey at Rev3
This will be similar to my first iron distance race, which incidentally, was my fastest. So it is time to put the Lifestyle to the test.
Even though I put in substantially less miles than I ever have for an Iron distance race I have a calm confidence about it. I am probably under trained but healthier than I have been in 3 years.
My longest swim…3500 yards. My longest bike…2 Century rides (but well supported and pace lined). My longest run…14 miles.
I really have no idea if I will PR or finish in 16:59. I’m going to take this race just as I have taken my training. If I’m not “feeling” it I will take it easy, take in the scenery, cross the finish line and add a crab to my calf. If I’m into it and feeling good I will push myself and try to make my 4th iron distance race my fastest. Who knows…maybe there is something to this “Lifestyle.”
I’ve always believed Europeans, mainly because their societies have been around longer, tend to be ahead of the curve in the search for meaning. Last night, this post about a trend in European endurance sports reinforced my theory . . . and made me squirm.
The picture below is a scene from ÖTILLÖ, an absolutely bonkers island to island race in Sweeden, which is largely responsible for a trend called “swimrunning.” The race is essentially one and a half Ironman runs in a wetsuit, and 3 Ironman swims in your running shoes, but it’s so much more than mileage.
Otillo swimrun World Championship
It’s the furthest thing you can imagine from laying in your aero bars or running through city streets with no change of scenery. They forge the elements with one eye on your partner, the other on survival.
Over the 2-plus years of my training, most discussions I’ve endured have been about pace or distance. Rarely what we saw or experienced.
It’s almost impossible for me to swim, bike, or run without knowing my mileage or speed. I have literally gotten depressed when my Garmin battery died on a run.
The article also talks about the obsession for making a race fit to a certain distance rather than adapt to the terrain. It reminded me of the controversy at Ironman Chattanooga, where the bike course is four miles longer than a typical Ironman. Few say anything about where they “get to bike,” it’s all about the distance, time, cutoff and . . . the medal.
Some nights I Google “Most amazing triathlons,” or “Coolest runs” and click through the pictures in awe. The eery mood of a swim, the wild terrain of mountain trails, the breathtaking views from the bike. These are the pictures that grab my attention when I’m at a computer, but when I’m in the actual scenery, I tend to look at my watch or 10 feet in front of my face at a hazy mix of concrete and gravel.
ENDURE:
1. suffer (something painful or difficult) patiently.
2. remain in existence; last.
Exercise gives me that natural high I can’t get enough of, but masochism is only temporary satisfaction.
So, I swim, bike, and run further and further. Then conquer ungodly distances like an Ironman, twice. Now what?
My coach sent this to me, so I’m sending it to you.
With Ironman Louisville and Wisconsin in the rear view mirror it’s time to turn our attention to Ironman Maryland and Chattanooga. Both races take place this month with each making their debut on the WTC Ironman circuit. Last night I had dinner with an athlete who is about to take his first crack at the Ironman distance later this month in Chattanooga. We talked a lot about the upcoming race and pelted each other with questions for about 2 hours over pizza. I know the majority of athletes doing IMCHATT are first timers so in the spirit of state wide preparation here are the top 10 tips I deep dished out:
1. Paper or Plastic?
You’ll likely be dealing with some cooler temps as you hop on the bike soaking wet on race morning. Instead of throwing on winter cycling gear go with plastic garbage or grocery bags. Take about 3-4 of them, fold them up into a “chest size” vest. In T1, place them underneath your tri top before heading out. The bags will keep your core warm and also serve as a wind breaker for the downhills and winds on the flats. It will keep you warm. Save you time in T1 and no aero penalty. When you get warm enough ditch them at an aid station. Problem solved.
2. Cut it out!
Do yourself a favor and find room in your suitcase to pack scissors. Take your bike number and cut it in 2. Trim ALL of the fat from your bike. Place one number on each side of your downtube. You likely spent a lot of money to make things “aero.” Dont negate it with a number flapping in the wind. Or worse, place it on your seat post and risk some nasty papercuts on your hamstrings. Regardless, it just looks clean.
3. No peaking
The majority of you will be following some sort of HR or power guidelines for pacing. Keep the “home” screen of your bike computer focused only on those. NO mph. Follow your plan and ride smart. Obsessing over your average MPH for 116 miles will just lead to your ego taking over and over cooking the bike. Work your plan and let the day fall where it may. Bike for show. Run for doe.
4. Drugs are bad. Coke on the other hand…
Their is nothing sweeter on the run than flat coke. Carbs, sugar, calories and caffeine. Hit it at mile 1 then make sure you keep going back to the well at least every other mile. Besides the “energy” boost you will likely start to face some mental fatigue on the run. You have been up since 4am. Swam 2.4 miles are biked 116. Its been a long day already so the caffeine will help keep you in the game.
5. Get your roll on
If you plan on rocking arm wamers/coolers dont leave them strung out in your T1 bag. I have seen some people take longer putting on their arm warmers than it took them to get into their wetsuit. Put on your arm warmers. Then fold them down, over, and over. About 3-4x. Leaving 3-4 inches unrolled and pack them. In T1 put them on each wrist (think old school sweatbands for your wrist). Get on your way and then roll them up during the first few miles of the bike. Get to warm. Roll them back down.
6. Your current stroke
The swim will be with the current. Keep your strokes long and strong. The current will be pushing you and with a full stroke you will be able to grab all of the water below that will be pushing against your forearm. Enjoy the swim and likely a new PR.
7. No nutrition left behind
Simple but often over looked. If you drop your main nutrition, either your concentrated bottle or your gel, capsule, bar bag, go back and get it. It might cost you a minute or two but a botched nutrition plan could cost you and hour or 2. Just go get it.
8. Back it down
Run your first couple miles at least 2 min/per mile slower than you “hope” to settle into. You’re hotter than you think off the bike and driving your heart rate and core temperature up too fast could ruin your run.
9. Conserve on the Hills By all accounts Chattanooga run course has some unwelcome hills and the last thing you want to do is increase effort to get up them. The time you lose climbing hills using the same effort level you do for flats will be well worth the energy saved in your legs.
10. Keep moving
If there is any doubt about your hydration or core temperature it’s probably a good idea to walk the aid stations while fueling. But other than that, running, no matter how slow, will be the key to finishing in your hopeful time. The run is going to hurt, but unless you have a walk/run strategy, fight with all your might to keep from walking. Once you give in, it keeps getting easier.
