Well Prepared

It’s all starting to become reality now. Less than two weeks until race day and only a few days until leaving Australia, to first head to LA for a 3 night stopover, then onto Mont-Tremblant, Canada, for the Ironman 70.3 World Championships.

There is always that little bit of doubt in your mind wondering if you’ve really done everything you can to be in the best possible shape. Have I put in enough effort? Have I been disciplined enough? Could I have done more? With only two weeks to go, the answer is – What’s done is done! I can’t go back and change it.

However, as with previous races and preparations, I can always learn something. So, what have I learned this time around that I will be able to use in future race preparations?

Ø  I don’t need to do long, tough sessions as often as I have previously. This means sessions like long rides and runs. Previously, I have felt the need to do them each once a week but in the last 5 – 6 weeks, I have spaced them out to be up to 10 days before doing them again and found I have been able to perform better during those sessions with fresher legs. This also applies to other hard sessions like a track run or hill repeats on the bike.

Ø  The sessions in between big, long sessions are just as beneficial and provide far more bang for my buck than I used to think. Incorporating track sessions into my running has been a major benefit. Not only has it provided greater speed but my technique and strength to be able to run fast when fatigued has improved immensely.

Ø  Core training – I haven’t done as much as I anticipated but I have focused on it in recent weeks and I have noticed the difference. It’s something I can do anywhere too. There is no reason why I couldn’t do core training as much as I want to. I just need to be a little more creative sometimes.

Ø  I need to work on my swim more. I lacked focus on my technique for an extended period a couple of months ago, where I was just trying to challenge myself with different speeds and different length efforts. I have given far more focus to my technique in recent weeks, which has given me some confidence. Even though, I feel slightly more comfortable in the water than before, I haven’t showed any particular improvements in speed overall. I am hoping that, during the race, my endurance and focus on my technique will help me to swim a satisfactory time and not allow me to lose too much time to my competitors.

Ø  My diet needs to be better from the start. I didn’t give anywhere near enough focus to my diet during the early months of this 5+ month preparation. I had intentions of losing a couple of kilos, believing it would be an advantage, but this hasn’t happened. Mainly due to a less than ideal diet to achieve that at the start. As with some of the above points, I have been far more disciplined in the past month or so and this has allowed me to become leaner and I feel my digestive system has been in great shape. I have been far better at getting sufficient vegetables and lean meat in my diet and it has paid dividends to my training output. Despite being leaner, I am not lighter but this doesn’t bother me because my performance is good.

Ø  There is no substitute for hard work! When I needed to work hard and really test myself, I would say 95% of the time, I have succeeded. What I mean by this is, when I had particular efforts in my sessions or certain time splits I was aiming to hit and I knew it was going to be hard, I was mentally tough enough to push myself to those limits. This has got me to where I am now, which is being in the best shape of my life.

Ø  Weight training has been a great part of my preparation. I did plenty of strength work in the initial couple of months, before backing it off to focus more specifically on swim, bike and run, but I have brought it back in over the past 6 weeks for purposes of power development and core strength. I am very pleased with how this has contributed to my progression.

Ø  My mind is strong. I used my mind to conquer hard training and eventually, not succumb to sweet cravings too often to achieve a leaner physique. I’m particularly happy with what my mind has achieved.

Whatever happens on race day, there will be lessons to be learned.

My previous two 70.3 races have raised questions about my race day nutrition and training specifically for a race course. This has come in very handy for this preparation. I’m sure one thing I will learn from this race is how to ride on the opposite side of the road.

I would like to make special mention to a few people and businesses.

First of all, special thanks to Dr David Riordan, Stacey and Mandy at my major sponsor, Holistique Health and Spa. Without the expert regular treatment from Dr Riordan, my body wouldn’t have remained in such good shape for this entire preparation and allowed me to push so hard. I can’t speak highly enough of his chiropractic treatment and how beneficial it can be for anyone.  They are located at 10 Errard St. North, Ballarat and don’t forget to check out their website - http://www.holistiquehealth.com.au/ - Thanks so much guys. You’ve contributed so much to this race preparation.

I would also like to make an honourable mention to Cycles Galleria - http://cyclesgalleria.com.au/ - who have looked after me with various bike products, along with expert servicing which has my beloved Focus Izalco TT bike in tip top order for the big race. They have 3 stores now. I am a frequent visitor to the original store in the Galleria shopping centre, corner of Bourke and Elizabeth St. They also have their larger store at QV shopping centre on Russell St and the brand new shop at 475 Riversdale Road, Camberwell. Do yourself a favour and go check them out. Awesome staff too!

Also, Evelyn Faye Nutrition - http://www.completehealth.com.au/ - at 360 Bourke St, Melbourne, is where I have picked up most of my nutritional supplements and their expert advice has made a big difference to the way I have fuelled and recovered during training. They have an amazing range of products and some highly knowledgeable staff who are only too glad to help you.

I can’t wait to get on the plane with my beautiful wife. There is no other person who I would rather take this journey with. She will always be my number one supporter and I am truly lucky to have her.

I look forward to updating you all while on my travels.

Make sure you have me on Twitter @Ironman_Lincoln and Instgram @ironman_lincoln.