Tag: Preparing for and Racing Ironman Louisville

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Last Week Preparation and Racing Ironman Louisville

My coach has graciously submitted his thoughts for how to handle this last week of preparation, and Ironman Louisville.  It’s us against the world, but there is a lot of power if we harness it well, and race smart.

COACHES CORNER:  YOU ARE WHO YOU ARE 

In 6 days myself and a few of my absolute closest friends will toe the line at Ironman Louisville.  The week leading up to an Ironman usually means more free time for each athlete as they taper down, freshen up and rest.

However, this time also allows for all types of thoughts to creep in.  The good and the bad.  Personally, I think the most important thought or belief you need to come to terms with this week is “I am who I am.”

Ironman is such a complex animal.  Many people sign up a year or sometimes more away from race day.  We look at the course, the temps, past results, how long we have to train, and then calculate what we think and hope we can do when that day arrives. That is where problems and potential failure arise.  

So many things good and bad can happen over the course of a year and every single one of them has an impact on your training.  This week it is CRUCIAL not too look back on your hopes and dreams of last year or even last month.  

Do not get caught up in “crushing” this time, or “crushing” this other person’s time.  Silence your ego and in that moment, get to know yourself in the present.  Get to know who you really are.

If you are racing on Sunday, the person you are while reading this is the person you need to be the most comfortable with on race day.  Recognize your strengths and weaknesses.  Be aware of what your fitness limits ARE and not what you hoped they would be.

For some of you doing this means you might need to be humble.  For others it means you may need to up the ante for race day.  

Regardless, being confident and comfortable in who you are on race day is more important than anything else.  It will bring you closer to executing your perfect race as well as fully appreciating the journey that got you there. For many athletes just getting through the year and making it to the start line is just as important as crossing the finish line.  In the next few days do the following:

Mentally and Emotionally:
 -Be kind to yourself.
-Get to know yourself.
– Be aware of your current fitness.
-Forget about what athlete #3704 is doing.
-Appreciate your journey and how you got to 4th Street in downtown Louisville. If you dont fully appreciate it then know one fully will either.
– Make a SMART race plan and be comfortable and confident enough to stick to it.
– Put your headphones away and keep your “serious” face in the hotel room. Enjoy the people and the atmosphere around you.
– No regrets on the course.
On Race day do the following:
Physically:
– Swim close to the island (left of the buoys)
– Take the first 20 miles of the bike to settle in and hydrate.
– Go for a negative split on the back 56 miles of the bike.
– Pace yourself at a speed that will allow you to stay aero for the last 20 miles
– Make your first 1-3 miles of the run your SLOWEST.  Hydrate and cool your body
– Use the first 1/2 to warm up (literally as well :))
– If you can run the back 1/2 of the marathon regardless of pace you will pass 200-500 people just on the back 1/2 alone.
– Soak in the best finish line in the world.
Good luck and have fun!