UK Deca Ironman: 3 days to go…

It’s getting close…

Great bank holiday weekend, got loads sorted, such as camping equipment, food shopping and starting to box things up ready to load in to the car on Thursday morning, when we intend to set off to the New Forest.

UK Deca Ironman: 4 days to go…

Use it…or, you lose it..!

As a coach, I’m all too aware of an athlete’s conditioning and I spent a lot of careful time training for this event.

I’ve been tapering for about a month now. I built my training up to a final block of eight back-to-back days that included minimum half ironman distances in each discipline.

My concern has been how long to taper without losing the accumulated fitness. In coaching terms – Reversibility.

I decided to take about a month, with shorter more power focused sessions to keep me sharp. I did the TriGrandPrix two weeks out to have one last big full throttle effort. Since then I’ve been doing more open water swimming, 10-13km runs and joining the Paragon club for low intensity aerobic rides e.g. today’s 80km.

80km club ride to turn the legs over

80km club ride to turn the legs over

CLIF Bar come through…

Wahoo…check out the awesome products CLIF Bar sent me.

I’ve been training with these products so that I know it won’t upset my stomach during the event. They get a big thumbs up. Cheers guys…

UK Deca Ironman: 5 days to go…

Taking it easy today, visiting family that can’t make it down to the New Forest for the event.

Picked up a gas bottle, camping stove and fold out chairs to take down with us.

The event does provide meals but travelling to events in the past has taught me to have your own contingency plan. Managing your own food and eating at times you’re used to helps to reduce the stress the body goes through.

For this event, I’m taking all the things I normally eat but choosing the full fat, full salt versions as I’ll need to keep these stores topped up throughout the event e.g. normal crisps as opposed to reduced salt, etc.

Here’s an example of the things I was eating these weekend…

Increased fat diet...

Increased fat diet…

During ultra endurance events it becomes vitally important to maintain your fat and salt stores. Through the training I’ve been doing over the winter, I have been conditioning my body to efficiently burn fat as my primary fuel source. This is why I have become so lean.

I’ve been tracking my weight in the morning and evening (most days). My intention is to aim to be calorie neutral every day i.e. what I burn during each Ironman, I put back in by the time my head hits the camp bed each night.

During the event, as always, my focus will be to maintain a balanced diet and I intend to take additional supplements (Vitamin C, Zinc, a multi-vitamin with iron and cod liver oil) to keep my immune system in order. I don’t normally supplement as I get everything I need from managing my diet but this is no ordinary event and this is intended to be an insurance policy/safety net.

I raced the TriGrandPrix at around 66kg. Because I’m not doing the same amount of training I normally do prior to the start of the deca, my weight has increased to 68.7kg this morning 9this will rise to over 70kg by the end of the day. So, I’ll probably go in to the deca at around 70kg. It’ll be interesting to see what I come out of it weighing…

Open Water Swim Training with Wakefield Triathlon

To keep up with open water training whilst visiting family and friends up North, I contacted a coach/friend at Wakefield Triathlon Club.

The Club runs an open water swim session every Saturday at Pugney’s Country Parkjust off the M1 (Wakefield).

Wade, jump or dive in...

Wade, jump or dive in…

I was very impressed to see about 50 athletes (50:50 members and non-members) of all abilities turn out on a cold, wet, Saturday morning. I was also impressed by the organisation, warm welcome, briefing and safety considerations, including a rib in the water, two binocular armed spotters and walkie talkies.

Open Water Swimming at Pugney's Country Park, Wakefiled

Open Water Swimming at Pugney’s Country Park, Wakefiled

Filming for ITV Yorkshire

Last week, I sent out a news release about the Deca Ironman and ITV Yorkshire got back to me wanting to cover the story for Calendar News.

Friday lunch time was spent filming in Roundhay Park followed by a live studio interview later that afternoon.

They’re going to send me the DVD so I’ll upload it soon.

Eight days to go

Beginning to taper my training before next Friday. All my big blocks of back-to-back training are complete and there’s no point cramming sessions. I won’t get any fitter and I’ll only risk injury.

I’ll be driving up to Leeds to visit family and friends this weekend.

I will do some training but it will only be light. I’ll probably join Wakefield Triathlon and go for an open water swim at Pugney’s.

UK Deca Ironman: 10 days to go…

The countdown begins…all my big blocks of training are complete and I am tapering before the start next Friday.

The nerves are starting to grow and I am busying myself making the final arrangements (buying tyres, inner tubes, chamois cream, etc.), adding content to the blog (please ask any questions below about the event, preparation, etc.). I even tried to fix the dishwasher to take my mind off things…bad idea..!!!

Now, we wash up by hand...oops!

Now, we wash up by hand…oops!

Because the event is so long I am going to burn a lot of calories. I did a lot of base training on the bike at low intensities throughout the Winter which has conditioned my body to burn fat more efficiently. In ultra endurance events of this kind it is not carbohydrate you need to worry about but eating enough fat. Takeaway pizza is my food of choice. So if you are coming to visit me at the event bring a large pizza, bbq wings, garlic bread and a tub of Haagen-Dazs all I ask is that you do not expect me to share it.

Before big events or key races I get nervous about becoming injured. As well as the money aspect, I have been training over six months for this event and the thought of tripping on a curb, getting stepped on by a large stiletto or being hit in the achilles with a shopping trolley in the supermarket frightens me – all of these have happened in the past. I do not wrap myself in cotton wool but it is on my mind. I do not really get ill so that does not bother me as much. I put that down to a balanced diet and regular exercise.