Tag Archives: wetsuit

Ironman Arizona Race Tips

It’s almost here. Ironman Arizona.

After all the hundreds of consumed GU’s and Gatorades, waking up feeling like a bulldozer hit you every morning for 4-12 months, and having your drive, courage and heart tested day in and day out, it’s time to see what it was all worth. Let me start by saying Arizona Ironman 2011 was my first, and I know what everyone has gone through with training. I’ve had the days when I’ve collapsed in tears on runs wondering how I was going to piece it all together come ray day, absolutely terrified of failing. It probably didn’t help I was only 22 years old and felt a little bit over my head. However, the fear is what fueled my training, and ignited my hunger to eat this race alive. With all of this said, there’s a few tips I could have used, and want to share some golden advice so you too can have the race of your life. I’d also like to note that this is what worked for me, and by no means should anyone think these tips are the only way to go.

Pre-Race Week

Let’s start by the week leading up to the race, because I’m going to bank on the fact that anyone reading this followed their training regimen semi-closely. Emphasis on the semi. THE WAY YOU TREAT YOUR BODY THE WEEK LEADING UP TO IRONMAN CAN MAKE OR BREAK YOUR RACE. Why did I put that entire sentence in caps? Because you’re already at a deficit prior to your race if you haven’t been prepping your body properly this week. What do I mean by prepping? Slow down! Nothing you try to throw in last-minute with training 10 days leading up to the race is going to benefit you. As far as working out, my pre-race week taper looked like this:

Monday= Easy 5 mile run, Stretched like crazy

Tuesday= Easy 20 mile ride, Stretched like crazy

Wednesday= Easy 2,000 meter swim, couple mile jog, Stretched like crazy

Thursday= Easy swim, 30 minute VERY EASY ride, Stretched like crazy

Friday= Walked/ Stretched like crazy

Saturday= 15 minute VERY VERY LITE jog, walked, Stretched like crazy

(I didn’t do the pre-race swim which you can opt to do Saturday, didn’t want to risk catching something from the water)

Sunday= RACE!

Take note I stretched every single day. To some, you may think this was not enough. It worked perfectly for me. You’ll be going crazy this week. You’ll feel like crap. Your body will be confused wondering why all of a sudden you’re not working out for 5 hours at time, and you’ll probably feel the most restless you’ve ever felt in your life. It’s OKAY! Remind yourself how crucial it is that your repairing your muscle fibers and preparing for one of the biggest days of your life.

Onto the eating part. Do it. A LOT. But not just anything. I’m 5’6, 135 pounds. I ramped my calorie intake up to about 3,000 to 4,000 calories the 4 days leading up to the race. Yes, four. Carb loading is not effective enough one day prior to race day. You’ll read different advice on this. Some say it’s not necessary to up your carb load due to you tapping into a different reserve store in your body. Because you’re racing at a lower energy level during an Ironman, you’re using much more of your fat stores as compared to solely tapping into your glycogen stores. Meaning, some will argue it’s not necessary to pack the calories on prior to race day because the process for utilizing fat as energy is much more complicated and slower. What am I getting at with this? Well, reflect on your hardest training days. The days where I simply didn’t eat enough prior to the days before my bricks, I bonked. Whatever works for you. I sweat close to (in my opinion) what a man does, and thus felt the need to eat. And I’m glad I did. I ate a lot of veggie/protein/pasta packed meals. I also started adding additional salt to my diet 3 days leading up. Two salt stick tablets a day prior to race day, as well as a gallon of water a day. I treated my body like a queen. Slept 7-9 hours a night.

To recap: Rest, don’t throw in crazy workouts, drink water like a mad man, eat healthy, protein packed meals, and stretch like crazy. And by god don’t eat at some crazy new eclectic restaurant you discovered down the street from your hotel the night before the race. That’s just dumb, and you’re asking for it. Eat what you’ve eaten the past 9 months before your hard workouts.

Race Nutrition

Prior to telling you my magical combination of food, I’d like to again, reiterate that this is what worked for me. All of our bodies will respond differently..

I didn’t figure out what Hammer Perpetuem was until 6 weeks out from my race. Wish I would’ve known about it earlier. Who knew that you didn’t have to jam 5 Cliff Bars, 7 GUs, and a plethora of fruit down to get all of your calories in?! Liquid calories are the two key words here. The quickest way your body is going to metabolize the necessary amount of nutrition is through a liquid/powder blend. This powder is a blend of almost everything your body will need:

Here’s what my race day nutrition looked like:

Pre Race Morning: 2 Oatmeal Packets with 1 banana, 20 ounces of water, 10 ounces Gatorade, 1 GU, 2 Ibuprofen. I had the solids down by about 5:30 am (ish).

Swim:

Nada!

Bike:

Six 24 ounce bottles in total. I think at the end I had about 1/2 bottle left that I didn’t finish by the end of the bike.

Bottle #1: Purely Water

Bottle #2: Gatorade

Bottle #3: 2 1/2 to 3 scoops of Perpetuem

(Bottles 4, 5, and 6 were the same, and in my special needs bag approx. half way through). I made sure to start with water, and have my last feed bottle (Perpetuem) down by the high 90’s miles so I wouldn’t be too bloated. Bottom line, don’t get off the bike hungry, and don’t assume you can make up calories on the run.

In addition, 1 Cliff Builder Bar, 1 banana, couple of orange slices, 4 GUs, 1 Bag of GU Chomps, 3 Ibuprofens and 5 Salt Sticks. I stored these in the back of my tri jersey as well as in my bento box. I also used a rear hydration system by Xlab and had a bottle cage on the bike. Tip: I froze both of my feed bottles about a 1/3 of the way up with water the night before. I then added the Perpetuem powder on top race morning for the bike bottle. You will have access to your bike race morning (you have to drop it off in transition the day before), but not your special needs bags. The powder isn’t too tasty lukewarm, so it’s smart to half freeze the bottle and add the water later on. Another note, also may be smart to bring a cover for your bike, as it will be outside all night in transition and subject to any elements. I saw people wrapping their bikes with plastic protectors or anything they could find to cover up their brakes and components.

Hydration set up under my seat

This is a cost-effective option for a hydration system. It can however be a bit difficult getting your bottles in and out of the cages, as they’re a bit stiff. A more convenient option in my opinion, is the Speedfil Hydration System. Below is a quick video on the system.


Remember, every 15 minutes you should be doing something. Whether it’s eating, drinking, or taking a salt stick, you have to keep a steady intake going. If this means setting a timer to go off every 15 minutes on your watch, then do that if you can’t remember to steadily be drinking and eating. It’s easy to get caught up in the excitement and forget about fueling.

Run

The idea here is to get off the bike feeling fairly full. If you’re getting off the bike hungry or thirsty, you’re in trouble. You’ll also find that once you get to about mile 10, you’re gonna get nauseous at the sight of GU’s. At least I did. I probably only ate about 3 Gus, some Power Bar Gel Blasts, a 1/2 of a nutrition bar, and some orange slices. I ate a few salt sticks during the run and also carried a couple Tums. I was sipping on some type of fluid every 10 to 15 minutes. I also gave into the Coca Cola at about mile 17, which was incredibly hard not to do earlier! My advice, keep eating small stuff lightly. Keep some kind of a sugar/salt intake going. If you planned your bike nutrition right, you really shouldn’t need to be taking in much. Just remember again, just as you did on the bike, do something every 15 minutes. There will be chicken broth offered later at the aid stations (towards 5pm) for those on the course a little bit later which can taste and work magic with its high salt content. You will find an aid station just about at every mile or so which I found myself slowly doing a shuffle through while eating. It’s okay to walk a bit to get your nutrition down!

The Course

Let’s start with the swim. Throw what anyone told you out the window right now. Unless you’re a pro, and starting your swim 15 minutes prior to everyone else, the water will never smooth out. When you go to get in the water, don’t wait until the last minute to jump in. I know it’s cold, but it’s important to 1. Not get stuck directly in the middle (or far back for that matter) and 2. Not get stuck near the wall. You’ll see a wall to your right. Stay away from it. Swimming is my strength and I moved to the front. I somehow still managed to have someone swimming over my back while getting kicked from the front in the meantime. All the thrashing for the first 500 yards or so is a bit unavoidable. Simply remember to just stay calm. It’s the shortest leg and will be over before you know it. I’d say your best bet is to stay to the mid-left away from the wall. The two shots below are a snap-shot of what the swim start will look like. The second photo is a much scarier one, and certainly from my perspective, a far better depiction. Wetsuits are a necessity.

Some words of advice:

Look up, often. Watch where you’re going. If you don’t, one or all of three things will happen: 1. Another irritated swimmer will give you a nice, hard jab. 2. You’ll smack your head right into a kayak or two. 3. You’ll add-on additional minutes/yardage. Learn how to spot.

When you go to get out, the stairs are pretty steep. Don’t be tough/guy, tough/woman and try to lift yourself out of the stairs. Let the volunteers lift you up so you don’t eat it and hurt yourself. They’ll literally carry you up the stairs. You’ll be so dizzy from being horizontal for so long that it’ll take you a minute to gain balance anyways. After allowing the wonderful volunteers to get you in and out of transition quickly, while putting your shoes on for you (yes, they literally do everything for you in the tent), let them lather you up with sunscreen as well. There’s a pack of 5 or 6 people ready to glob sunscreen all over you after leaving the transition tent. Very smart idea. Below is video of the swim exit. Narrated by my proud Mother. Take note of the vertical steepness. Below the swim exit video is a quick video to give you an idea of what transition looks like.

Bike! You have three loops as I’m sure you’ve already read up on. It’s not hilly. The most you have to worry about is a false flat up Beeline Highway. The biggest issue with this course tends to be the wind, as it was the year I did it. Hopefully, the wind will be at your back while going up Beeline. Regardless, I ended up being in aero position for about 95 of those miles. I opted to use an ISM Adamo Saddle, which served wonders, as it is designed for pressure-relief in aero postion.

If you don’t have aero bars on your bike for this race yet, I would highly suggest it as most of the course is flat. Below is the course outline for the bike.

The “climb” up Beeline Highway is approximately 10 miles. It really is more of a false flat. If you did any, and I mean any, hill training you should be fine. I’d say being mentally prepared to get through hours of a head wind is much more important. In my opinion, wind can be far more defeating than climbing a hill. Drafting is not legal, but there were tons of people doing so last year, for fear of literally being blown over. The wind will most likely heavily pick up on your third lap. Stay calm, and don’t try to ruin yourself on the bike. I thought having three laps was going to feel like murder, when in reality, it couldn’t have been better. You know exactly what to expect come lap 2, where to push, where not to push, you get to see your family quite a bit (awesome), and have a better time-lapse for your nutrition. If I remember correctly, your special needs bag on the bike will come at about mile 57 or so. Take time to use the bathroom! I got off my bike half way through to use the facilities. This is also why it’s a smart idea to wear a tri top and tri short as opposed to a trisuit on a race like this. Much more easy to get off. There are porta-potties all over the bike course. Just please take note to be careful when veering off the road to do so. Signal your way over. I did see a crash with this situation last year.

Run (The Best for Last)

Again, 3 laps of beauty around Tempe Town Lake.

I’d like to note that a good 20 plus of the marathon miles are on cement. Ouch. I found myself jumping on over to any patch of dirt or even asphalt I could find because my body didn’t take well to the pounding on the cement. Don’t try to use your race flats on this course. A stability trainer worked perfectly for me. Also keep in mind you’ll have your special needs bag at about mile 11 or so. The special needs bags are the bags you yourself put belongings in that you’ll need on the course. You’ll get one on the bike almost half way through, and you’ll have one on the run as well. I packed some more nutrition, some warmer clothing just in case, and a change of socks in the event that my feet got wet. Anything you think you just might need throw in there. They’re fairly large, and the volunteers are INCREDIBLY good about organizing and getting your bags quickly. The volunteers on the course are unlike anything you’ve ever seen at any race. Every step of the way they’re there to help you while cheering you on and making you feel like a million bucks. I ended up finishing at about 6:30 or so and only was in the dark for a couple miles. I could barely see during these couple miles. If you end up running in the dark, the course states you must use the glow sticks they provide. I don’t think it’s enough light personally. I’d say bring some other type of light because it really was hard to see, and you’re going to be pretty delirious at that point. Unless of course you’re Chrissie Wellington..and have more than enough light to see your way through.

This is your day. Soak up every second, and trust in the months of training you’ve done. Come prepared and don’t forget why you’re doing this in the first place. To see the finish. It’s everything you’ve dreamed of. Oh yeah, and don’t forget to thank your loved ones who’ve supported you day in and day out throughout it all. At the end of your race, I’m sure they’ll tell you as well that they felt like they did an Ironman too after cheering you on all day.

Me with my trophie. 2nd Place WooHoo!


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Wetsuit Fitting Diagram

Do I Need a Wetsuit?

A common question among first time triathletes is, “Do I need a triathlon wetsuit?” Wetsuits are almost always recommended in triathlons, but I’m writing this from the perspective of necessity.

This is a big concern because it’s often a hefty monetary investment, beating out the entry fee for a first timer. You can usually borrow a friend’s bike, or use your own hybrid/mountain/beater, but wetsuits are a different story because the fit is particular to a person’s body.

So do you need a wetsuit?

Wetsuit Fitting Diagram

I know it's not the most appropriate image for the article, but hey I thought it was helpful.

It depends.

Off the bat, when the water temperature is warm enough, wetsuits can be banned outright by the race, or permissible but rendering the athlete ineligible for awards.   If you’ve signed up for a race that falls under this instance, you won’t need one.

The USA Triathlon (USAT) rules on this point:

  • If the water is 78 degrees or lower, you can wear wetsuits without any issues.
  • But if the water is 78.1 – 83.9 degrees, competitors may wear wetsuits but will not be eligible for awards.
  • If the water temperature is 84 degrees or above, wetsuits are banned outright.

The World Triathlon Corporation (WTC/Ironman) rules on this point:

  • If the water is 76.1F degrees  or below, wetsuits are allowed without issues.
  • If the water is 76.1 – 83.9 degrees, competitors may wear wetsuits, but will not be eligible for awards.
  • If the water temperature is 84 degrees or above, wetsuits are banned outright.

For races where wetsuits are allowed (meaning the water temperature is on the cooler side), there are a few factors to consider.  Let’s get started.

Is it a pool swim?

If yes, there’s no need.  Have a good race!

No?

Is it an ocean swim?

If yes, then a wetsuit is recommended.   Waves and currents make ocean swimming challenging, especially for the more casual swimmer.  Having a wetsuit helps with buoyancy, making it easier to stay afloat, and also helps  you swim faster.  It’s a safety net of sorts, as the wetsuit can do quite a bit of work for you.  But if you’re a life long swimmer, and it’s a badge of pride to swim only with a jammer or bathing suit, perhaps this doesn’t apply. There is no doubt that a wetsuit will still provide benefits even if you don’t really need it to finish the race.

Not an ocean swim?

Is it a Lake swim?

If yes, a wetsuit is generally still recommended for the benefits of buoyancy as noted above.  But, the need here isn’t as dramatic.  Calm lake swims in bearable waters is something you may already do every summer.  Enjoy.  Same analysis for the life long swimmer as noted above. A wetsuit will provide benefits even if you are a great swimmer.

But what if the water is super cold?

Then yes, it’s recommended, but you might be able to abate the cold by also using a neoprene swim cap under your colored race swim cap provided to you.  This is where those life long swimmers would fall into. For all categories of people you should probably get a suit to help combat the cold.

Do you need all the help you can get?

A young lady I helped in the store told me, “I need all the help I can get.”  She blurted this statement as part of a logical assessment of her newbie abilities after I explained to her the different attributes and levels of suits we carry.  She ended up going with a Zoot Women’s Prophet that was on sale, fitting into her budget.   If you, like her, are not very confident in your swimming abilities and have heard yourself saying this, then you will take solace in having a wetsuit for the race.

It doesn’t have to be a high-end wetsuit, but practically any of the popular swim/triathlon wetsuits would give you the help you’ll need. I won’t argue the fact that a more expensive wetsuit generally offer more benefits. However I will say that there are so many choices out there that sometimes the most expensive option isn’t the best option for you.

So after going through this exercise, you may have concluded that a wetsuit is something you need.

I’ve compiled a few wetsuit resources along with actual products for your research:

Best of luck to you on your search for a triathlon wetsuit.

Zoot Conduit Wetsuit Review

I had the joy of swimming in the Zoot Conduit wetsuit, (formerly known as the Synergy), last weekend in an ocean swim. Quite frankly, after experiencing superior range of motion and essentially feeling like Gumby, I came to the conclusion alongside my co-worker that there really shouldn’t be any other triathlon wetsuit on your radar in this price range. That’s a bold statement coming from somebody who comes from a strong swim background and has swum in some of the best wetsuits on the market.

Here are some factuals on the Conduit as to why I most likely came to this wetsuit conclusion:

The tri wetsuit is a combination of 5mm, 4mm, and 1.5mm. What importance is this? The 5mm in the body gives you supreme buoyancy while the 1.5mm in the arms and shoulder makes for unsurpassed flexibility. The grade of neoprene is c39 with scs nano coating, which is on the higher end grade of materials. GLIDEflex panels can be found around the center of the chest where the arms stem away from your sternum, as well as down the ribs and continuing down the side of the legs. This feature is specific to this wetsuit, and one of the reasons I felt like I could move so well. The paneling allows for easy stretch and give where the limbs branch out from the core, allowing for free flowing movement.

Zoot has won me over with this suit. Perfect solution to upgrading your entry level wetsuit.

Get the Zoot Conduit Tri Wetsuit at One Tri.

Nineteen Tsunami Wetsuit

The Nineteen Tsunami is Nineteen’s mid level suit with advanced features second only to the Nineteen Frequency.  The 5mm of neoprene on the legs assist with providing the optimal swim body position.

  • Yamamoto Arms – In combination with WingSpan Lite, the Pipeline employs full Yamamoto neoprene in the arms to provide unmatched flexibility in its class.
  • Wingspan Lite – Built on the success of the Frequency’s WingSpan System, the Pipeline now has twice the stretch panel size of its predecessor. More importantly, the shape of WingSpan Lite provides an even greater benefit; by extending down your sides our all new pattern allows for greater extension and improved body roll. In addition, WingSpan Lite encircles your shoulders for unrestricted swimming.
  • 253 System – Successful pattern places varying thicknesses of neoprene where they are most effective at maintaining excellent body position and optimum flexibility.
  • Speed Cut Leg Opening – Speedcut leg and arm openings use elliptically cut ankle and wrist cuffs to deliver the fastest possible exits.
  • Uncollar – This will make you forget about uncomfortable and restrictive wetsuit collars. With its ultra-thin dual-sided construction and just the right height, you will forget that the suit has a collar.
  • Dual Seal Zipper – unique hidden zipper design features an additional internal seal next to the skin to further reduce water entry.

Here’s a video

More triathlon wetsuit resources: