As was out for a 3hr30 bike ride this afternoon staring the at the black pavement on the Queen K. I was reminded about how much ego is out and about in Kona during Ironman week. You can’t be intimidated by these amazing world class athletes. Everyone is fit, lean and fast during Ironman Kona week but not all of them may be mentally tough on race day.
I try my best not to be intimidated of other triathletes who look leaner and tougher than myself. It is a challenge every year in Kona not to feel out of shape, under-trained and over “race weight”. To be successful at the Ironman distance, or any long endurance event, one must believe in their abilities, pace themselves and eliminate negative chatter in your head. Today as I was riding on the Queen K, I had a occasional fast male cyclist pass me on the bike. I dislike getting passed on the bike (even by a guy), but today I had to remind myself that this is Kona and these are world class age group triathletes passing me. It is okay to be passed sometimes! Trusting your abilities, listening to your body and being smart on pacing are a few key ingredients to a successful endurance event.
How does an Ironman Hawaii athlete perform their best on race day?
- Follow your taper schedule leading up to the race day… less is more. Way too many athletes overtrain the week before a race. Less is more. Rest more and train less volume.
- By taking the negative thoughts in the head and making them into positive thoughts.
- Soak up the positive energy from others… thank the volunteers, smile for the photographers and cheer for the other competitors as well as spectators.
- Learn how to build your pace in training then race day follow your plan on race day.
- Hopefully you trained by heart rate, plus cadence and power for others, in your training. You should know what is your race day heart rate range and percieved exertion. So many factors come into play on race day to increase your heart rate. I don’t feel that racing by power alone on the bike is the best training method for triathlons when you need to go run 26.2 miles afterwards. Try using power meter, cadence, heart rate monitor and percieved exertion in training and on race day.
- Listen to your body and learn when it is time to fuel. Time your food, drink and supplements that you have used in training. After so many years of racing, I have learned about my tolerance to food and too much liquid. I know I can’t eat much or drink too much at once. I know to listen to my body and my belly.
As the days countdown to the big race day next Saturday, I find myself reflecting more on my years of experience, races in Kona and contributing factors to a “PR” day. What makes an athlete have a “PR” at Ironman Hawaii?? Tough one as we are not in control most everything on what happens on race day! My answer? To spend more time relaxing and avoiding stressful situations as well as making peace with the Hawaiian Island gods as Madame Pele.
More thoughts to come this week… what to eat the week before a race? What to eat for “pre-race dinner” when limiting refined and processed foods including wheat and dairy products.
My journey to the finish line in Kona 2012.
Coach Debbie
