Monday, September 14, 2009
I signed the papers (technically I clicked on a LOT of liability waiver "I agree" buttons, and one "submit") and am scheduled for IM Wisconsin 2010. The date is in my calendar, I have a reservation for Jiminy with TriBike Transport, and I've got airline sites searching for plane tickets. I wish I had been there yesterday, but that's done and over with now - time to move forward. With most of the logistics taken care of for IMWI, at least for the next 10 months or so, moving forward means preparation for the inaugural Ironman St. George.
I've got a lot of ideas about how to prepare for St. George, in the next week or so I'm going to make them gel into an actual training plan. That's right, no more ad-hoc training - I'm going to follow an actual plan with regular workouts and meaningful milestones. That doesn't mean I won't do the occasional 200 mile bike ride to Arizona, just that if I do it there will be some method behind the madness.
For now this means I have a lot of reading to do. I've trained for two years now for Ironman races, so I know enough to get me through. This time however I'm not just going out to finish, hear Mike Riley call my name, smile for the photo and collect my medal. This time I'm going to race.
There's a whole mess of ideas on my whiteboard regarding how I'm going to do that, but it boils down to a few big points:
Nutrition: I'm going to hire a nutritionist to help me improve my diet. I eat poorly, and get away with it because IM training burns a lot of fuel. But if I used better fuel to begin with...
Swim: I need some coaching. I want to get more efficient, turn my 1:08 swim from IMAZ into a sub 1 hour swim, and do it without coming out of the lake exhausted.
Bike: My strong suit, but still plenty of room for improvement. I need to nail down calorie and fluid intake while riding, and improve my power. I'm shooting for a Watt/Kg ratio of 3.0 or higher. Lots of climbing - Utah and Wisconsin aren't flat!
Run: I'm a train wreck in racing flats. This is the area I need the most help with, and unfortunately also the area I have the least clue what to do about. I've read Chi Running, Evolution Running and Pose Method. They're all pretty much the same (good posture, lean forward, lift your heels, midfoot strike, fast turnover) which I guess is good - there's no "magic secret", you just have to do it. I plan on doing more technique work, as well as running with a metronome to help with cadence. There's plenty of time before my next race, so it's quality over quantity with the running.
In addition to the big ideas listed above, I'm also attending a course preview and training camp in St. George Utah this November. The camp is put on by Gordo Byrn's Endurance Corner and should be a great chance to see the course and soak in some interesting lectures from people who know IM well.