0B315DB3-A482-CE60-3551-E2018E0CA0C1 Ironman_John_McKenna 2 0|0|0|0

TARGET TIMES

Basic Target

Swim 1:20 1:09

T1 0:10 0:05

Cycle 7:30 5:54

T2 0:10 0:05

Run 5:00 3:55 (inc. 5 min stop)

= 8:46 /mile

Total 14:10 11:10 (Top 20%)

*** TIME JOHN ACHIEVED IN NICE, FRANCE ***

Swim 1:10

T1 0:10

Cycle 6:01

T2 0:11

Run 4:20

Total 11:53

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1hr run on Wednesday - feeling ok!

2.5hr / 40mile cycle with Spike and his mates Nigel and Andrew? Very high heartrate in the heat ... still got virus.

Then 1.5hr / 10mile run up and down hills in New Forest.

Feeling good afterwards

Total Hours = 6 / 10

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Monday 40mins on gym bike then 90min yoga = 1hr30min

Tuesday set up turbo trainer

Wedesday 1hr turbo trainer

Thurs nothing

Friday 1hr swim with Mike

Saturday 4hr bike

Drunk Sat night so nothing Sunday

Total 7.0hr

Dublin Long Weekend

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2hr turbo

1hr swim

1hr yoga

1hr30 run

Total 5.5/10

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Mon - Nothing

Tues - Nothing

Wed - 2hrs - Cycle to / from work + Yoga

Thurs - 90min - run

Fri 1hr15 - turbo (30 warm up. 15 x 1min30 HR160-173)

Sat 30min - TriSportUK bike fitting & swim

Sun 5hrs - 50m bike + 14m run

Total 10.25 / 10

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Nice Recce

Tues - 60min run

Wed - 60min run

Friday - 38m bike

Saturday - 109m on bike of which 97m of Ironman course at average 15.2mph = 7hr20min for 112m

Thurs / Friday - lots of snot

Total 11.5/10

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Mick Bourne 200

1hr run

1hr30 swim

8hr bike

Total 10.5/10

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2 x 45min run to / from work

90min swim

3.5hr bike

2hr on turbo

2hrhr run

Total 10.5/10

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1hr cycle to / from work

1hr15min lake swim

1hr turbo + run to & from work

1hr15min lake swim

1hr15min turbo

2hr30 Triathlon

Total 10/10

Windsor Triathlon

Start 0735 / Wave 21 / Age 35-39

Race Number 1592

Plan Saturday

- Arrive 0930 for 1000 parking SL4 5EH

- Course talk 1130am @ Nokia cabin

- Register 1300

- Rack bike & helmet

- Cycle course on MTB / 2nd helmet

Plan Sunday

- 0430 leave house

- 0600 arrive Windsor

- 0735 start

Parking

- At Windsor Boys School, SL4 5EH

- Inform attendants leaving overnight

- Open Saturday 10am to 6pm

- Open Sunday at 4.30am

- Cost £10

Registration

- Photo ID

- BTF licence £5 on the day

- Open 11am – 4.20pm

- Dealt with by surname

- Surname I–P, 1pm to 3pm

- Security will be in place overnight

Registration Procedure

- Proceed to numbered desk

- Show race licence and photo ID

- Pick up number, timing chip, swim cap

Bike Racking

- Saturday 11am – 4.35pm

- Bike + Helmet only

- No bags or race kit

Timing

- Collect chip at registration

- Attach to ankle as low down as possible.

- On the opposite side to your bike chain - If lost charged £35

Run Numbering

- On front for the run

- Attached at all four corners

- Please bring your own 8 pins

- Number belts can be used

- Security wristband

Bike Numbering

- Two numbers for your bike

- One on bike’s top tube

- Long double number around seat post

- Numbered sticker for front cycle helmet

- Bring zip ties

Start Times

- 7.35am Wave 21 Men age 39

Swim

- Race numbers underneath wetsuit

- Swim close to Eton bank upstream

- Keep the buoys on your left

- Round turn buoy at Relief Road Bridge - - Return along centre of the river

- Coke to kill germs

Bike

- Recce: Barry’s Cafe/Barry Ave 10am Sat

- Helmet on before touching bike

- No drafting = min 7m spacking min

Run

- Three loops

Other

- Toilets at Tourist Reception Centre

- Photos on www.sportcam.net

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Mon - 1hr Yoga

Tues - 45min run to ferry + home

Wed - 45min run to ferry + home

Thurs - Cycle to and from work + massage

Fri - 90min turbo

Sat - 1hr swim + 4:45 bike + 2hr run

Total = 14.5/10

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Rest / Taper

Endurance fitness takes a long time to build and is lost relatively slowly, whereas speed comes quickly with high-intensity work but is lost more readily if neglected

Three days before an event of this distance, the focus needs to be on ensuring your body's carb stores are full and that you are well hydrated. The last training sessions of your taper are likely to be easy and relaxed, but a short one to three minute hard effort during each of your last few rides can help to drive carbs into your muscles. Make sure you use a carb drink to make this happen.

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On Bike

2 bottles full Infinit Ride

1 x Torq bar

2 x Caramel bar

2 x SIS Burner Gel

2 x SIS Gel

Mints!

Diarrhea tablets

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Glide shoulders, neck and calves

Speedos

Wetsuit

Goggles

Demist spray

Cap (over goggles)

Earplugs

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Aim 1hr20

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Swimming in Rough Water

- Summarise article

Swimming Tips

- Punch hand into water beside head

- Reach

- Lie on outstretched arm

- Break wrist at full extension to grab water and stop wasting energy pushing downwards / lifting body

- Pull with forearm not just hand

- Pull down the body centreline

- Keep hand pointing vertically downwards

- Push water backwards beyond hips

- Swim in front quadrant for stroke focus

- Try to time hip rotation for more power

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Check water temperature

http://www.weatheronline.co.uk/cgi-app/watertemperature?LANG=en&CONT=euro&GEBIET=0004

No wetsuit if water temp > 24degC

Currently 20degC @ 23 June

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Check have the right goggles

tinted or mirrored as low sun

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Pre-Race Checks

- Check course & mid swim exit

- Sight easy transit for return leg

- Plan route to transition

Warmup

- Alternate few deep breaths with a dozen short to get used to shock

- Swing arms and jump up / down to get heartrate up

Start

- Start front and to the side

During

- Focus on the performance / on making every stroke count. Dont think about the outcome

- Increase pace around buoys to get away from congestion

- Use legs in last 200m and wiggle toes and ankles to get blood flowing

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Most common causes:

Do cramp stretches

1) Inadequate electrolyte & dehydration

2) Low muscle glycogen levels

3) Extreme environmental conditions

4) High levels of muscle fatigue and tension due to a lack of flexibility or a high state of anxiety

When a swimmer is kicking hard or is unusually tense (as in an open water swim while fighting for position) or has to “work” to point the toes because of limited flexibility, fatigue in the muscle group rises.

Never TRY to point the toes when swimming and/or kicking, as this only increases the tension and makes effective kicking harder. Instead, with increased flexibility a swimmer can just let his ankles “flop around”, resulting in little tension in the achilles tendon and an even lower risk of cramping.

http://teampursuitfitness.homestead.com/articles/cramping.pdf

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T1

Aim 5min

Flat coke

Towel

Fresh water bottle for wash down

Anti bacterial wipes

Glide & Chamois cream - major area of chafing & pain is where bollix skin starts i.e. underneath near perineum area, not in front / sides

Sunscreen (everywhere inc. legs) P20

Bib shorts

Chest strap

Jersey

Socks

Shoes

Eur50 just in case

Race belt

Garmin watch

Glasses

Helmet

Gloves

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Aim 7hr 30

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Get setup at Trisport UK

Not using in the end ...

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Descending / Cornering Notes

1. Brake to the Apex

Anticipating maximum speed for the apex is difficult and because the path is not a circular arc, speed must be trimmed all the way to that point. There is room to brake substantially during maximum cornering because the lean angle changes as the square of the speed, braking can rapidly reduce the angle and allow even more braking. For this reason skilled racers nearly always apply both brakes into the apex of turns.

2. Follow Asymettrical Path

The path through a curve is not symmetrical for a bicycle, because it

can slow down much faster than it can regain speed. Thus the trajectory is naturally asymmetric. Brakes are generally used to the apex (that is usually not the middle) of the curve.

3. Use legs for suspension

The reason for this is twofold. Vision will become blurred if the saddle is not unloaded, and traction will be compromised if the tires are not bearing with uniform force on the

road while rolling over bumps

4. Keep Knee In

Any body weight that is not centered over the bicycle (leaning the bike or

sticking out a knee) puts a side load on the bicycle, and side loads cause steering motions over uneven road.

5. Keep Focus on Your Path

Central vision should be focused on the pavement where the tire will track, while allowing peripheral vision, with its low resolution and good sensitivity to motion, to detect obstacles and possible oncoming traffic.

6. Particularly When Following

When following another bicycle downhill, the same technique is even more important, because by focusing on the leading vehicle, pavement and road alignment information is being obscured giving a tendency to mentally become a passenger of that vehicle. Always look

ahead of the vehicle, observing it only peripherally.

7. Braking Heat

Going slowly does not help, unless speed is reduced below walking pace.

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Get setup at Trisport UK

- Focus on dragging toe backwards

- Focus on upping power from left leg

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Get setup at Trisport UK

185 - 195 watts sustained average achieved 5:53 time?

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Drop your heels

- Especially on the downward push

- Brings more of the hamstrings (the muscles in the back of the thigh) and glutes (the muscles in the butt) into play

Change working muscle groups

- Periodically / for 30 pedal strokes

- Drop / raise

- Shift forward and back on the seat

- Stand up for a brief interval and then sit back down (use bigger gear)

Relaxed grip on the handlebars

- Les numbness in the hands

- Less tension in neck, shoulders and chest = better breathing

Don’t coast after the crest

- squeeze waste products into bloodstream where they can be carried away

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Not using in the end

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Fit new tyres

Michelin Pro Race recommended

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Final Gearing Choice: 53/39 - 27/12

Camellini Hire: 52/39 - 23/12

Spike suggestion: 50/38 - 27/13

Bloke found 42-23 too hard

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Borderline L and XL - gone for L but need to double check

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Practice changing tyres / puncture repair

Spare tyres

CO2 cannister

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Planet X ordered ...

Kinetic-One

Giant TCR Advanced 2 2009-10

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Move back as far as possible to spare calves

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Change to MTB saddle

Get comfortable with saddle

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2 x 0.75l bottles (1500ml)

1 water bottle in jersey

XXXX 1 water bottle on tri-bar (500ml)

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2 on bike

XXX 1 on tri-bars

XXX 2 on saddle

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Ordered Ironman Tube Box

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Check watch lasts long enough

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Practice taking off and putting on back of shirt and / or on helmet

Stop sweat ...

Cut potato in half and rub on both sides of lens for hydrophobic coating

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Buy white top

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Upload course onto Garmin

Speedbumps

Tourette su Loop

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Check descents

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Identify

- Hill start / finish

- Hairpins

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Bike Special Requirements

Banana

Gels

Bar

Mannatech tablets x 4

Vitamin tablet?

1 x Camelbak Full

2 x refill powder for bottles

1 x Camelbak refill

2 x Torq

1 x Caramel

3 x Gel

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T2

Aim 5min

Sunscreen (Cream)

Glide

Shorts

Top

Compression socks

Runners

Hat

Hydropel

Belt for race number (holds gels)

Garmin watch

Chest strap

2 x Normal Gels

2 x Caffeine Gels

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5hr

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1. Concentrate on running lightly

2. Focus on the feet

3. Dont drift - use arms to drive fast legs

Running Fast & Injury Free

Gordon Pirie

Land on the Forefoot

Running equals springing through the air, landing elastically on the forefoot with a flexed knee. The nerves conveying tactile sensation from the foot are predominantly located in the forefoot. When the ball of the foot touches the ground, these nerves "alert" the muscles of the legs, which involuntarily react to absorb the shock of landing. The runner will make use of the body's own efficient shock absorbers - the arch of the foot, the calf muscles, and the quadriceps muscles in the thighs - and in this way reduce the stress experienced by the heel, shin bone, knee joint, thigh bone and hip joint.

Make contact directly below the body

On landing, the foot should be directly below the body.

Move over the foot

As the weight of the runner's body rides over the foot, the entire sole will rest flat on the ground. The runner will generate more power and cover more ground with each stride by taking advantage of the springiness and power of the muscles in the feet and forelegs as well as the thighs.

Body position

Don't lean forwards! A feeling of "sitting" with the seat down "like a duck" is employed with the body upright. An athlete who runs correctly will actually appear to be shorter than other runners of the same height who are not running properly. This "low" running posture allows one to stay in contact with the ground longer, and makes it possible to generate more power during each contact power-phase with the ground.

Work the arms

Arm power is directly proportional to leg power. Greater mass of the legs and their powerful action will require a very vigorous action in the lighter, weaker arms for this balance to be maintained. Arms must work hard!

Quicken tempo

Try to maintain a quicker tempo than is natural - the correct running tempo is between three and five steps per second. Faster speeds will result in a longer stride, but a longer stride will not necessarily result in faster speeds.

Don’t let your legs drift

Get your feet back onto the ground as quickly as possible. This can be achieved by strong arm-stopping, which causes the foot to land quickly but lightly on the ball/front of the foot. Do not wait for the leg and foot to drift away and land on its own out in front whenever it wants. Make it snappy and quick. Do not float along.

Focus & concentrate!!

A conscious effort must be made to run as lightly as possible. Athlete must work hard to imprint proper techniques and attitudes onto his mental approach to running. Only by constant attention to the basics of sound technique can the developing athlete hope to make these fundamentals part of his athletic second nature. You have to train yourself to concentrate on every step of every run.

Particular focus on the feet

The runner must be aware of what his or her feet and knees are doing at this early stage. Use feet with a feeling of control - and in a vigorous action that includes each and every muscle of the foot.

Get synchronised

The athlete must constantly pay attention to his tempo, and strive for a quick, smooth, well co-ordinated running action. Athlete should attempt to run (landing on the balls of the feet) using the same quick, sharp synchronised action in both the arms and legs. If the runner has these two elements in proper synchronisation (accomplished only through practice), they should feel themselves flying along further with each step yet travelling close to the ground (without lifting the knees too high or extending the foreleg too far in front).

Breath with quick, short puffs

Running equals being out of breath, so breathing through the mouth is obligatory. Breathing should match the quick, sharp rhythm your arms and legs have established. Breathe out with quick, short puffs, almost panting like a dog. Do not breathe in deeply!

Shoes

I advise all my trainees to wear the very lightest shoes they can find for training. These shoes should have the same amount of padding at the front under the toes as at the rear, with no wedged or flared heels. It is essential that the material under the toes of the foot be at least as thick as anywhere else in the sole,

Training

Like any other aspect of training, the athlete's body must be allowed to adjust to the new experience of running correctly. With proper technique, the muscles of the feet and legs, as well as those of the arms and shoulders, will have to work extremely hard. Soreness and fatigue are the natural result, until muscle strength and fitness develop.

Quality beats quantity; the speed at which you practice the most will be your best speed

Speed kills endurance; endurance kills speed.

Each individual can only execute one "Program" at any one time

An individual can change his or her "Program" only by a determined, educational effort

Over-emphasis on mileage in training causes injuries especially "long slow distance" (LSD)

Without the constant maintenance of a proper balance in training - including sprinting, interval training, weights, hills and long-running - a runner's body simply will not adapt to the stresses it encounters on a day-to-day basis.

Misc

Static stretching exercises cause injuries!

Any and all additions to the body damage running skill.

END

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1. Water on head and chest

2. Avoid protein

3.

Running in the Heat

When hot the blood goes to the skin for cooling the body as well as to the working muscles. This increases the workload of the heart and the exercising heart rate. Intensity of exercise will need to be reduced when running in the heat.

Before

- Salt on foods + bananas + citrus fruit

- Hyperhydrate 30min before running

During

- 0.5 - 1.0 litre / hour while running

- Avoid excess protein intake. Protein metabolism produces extra heat.

- Pour water over your head and chest.

While running in the heat, monitor your condition for signs of weakness, dizziness, nausea, disorientation, cessation of sweating and piloerection, the standing up of body hairs. If these signs occur, stop running and start the appropriate treatment.

Heat Exhaustion:

Skin is usually cool and pale, but the person is probably still sweating. Body temperature is not elevated to dangerous levels (under 106F). Treat by rest in a cool environment, ingestion of cool liquids and cooling the body externally with water or ice.

Heat Stroke:

Body's temperature regulating system fails resulting in excessively high body temperature. Symptoms are dry, warm and red skin + body core temperature over 106F. Start cooling the body with ice packs and cold water. The person may or may not be conscious. Cool liquids may be consumed if the person is conscious.

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Run with new runners / check

Don't run through the showers

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Between the toes ...

And on outside of socks! (NO)

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Compression socks?

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Check running in cycling shirt

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White hat

or

White visor

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Arthritis in right big toe

1. Use Heat pad & anti-inflammatories

2. Eat to reduce inflammation

Avoid:

- Processed foods

- Animal protein esp. red meat and chicken

Do Eat:

- Omega 3 (salmon, sardines and herring)

- Beans and soy foods

- Plenty of fruits and vegetables

- Ginger

- Turmeric

- White, green or oolong tea

Do:

- Use good-quality extra-virgin olive oil

- Minimize spikes in blood sugar

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McMillan Calculator

Theory says 44min/10k = 3hr26 Mara = 7:51 / mile

Aim 3hrs55 (inc. 5min stop) = 8:57 / mile or 8:46 / mile while running

5 Tips for Marathon Pacing

More than 90 percent of marathoners run the second half of the marathon significantly slower than the first. This is not ideal. You'll get your best marathon results if you pace yourself so that you run the second half at the same pace as the first. Here are five tips to help you pace yourself better in your next marathon.

1. Run More Than One Marathon

New research shows that pacing in running races is controlled primarily by the subconscious brain. Throughout each race, your brain calculates the fastest pace you can sustain without endangering your life and uses feelings of fatigue and reduced electrical output to your muscles to ensure that you run no faster. The more experience you have as a runner, the more reliable these calculations become.

Everyone agrees that nothing can prepare you for the fatigue you experience in the final miles of your first marathon. But after you have had this experience, you are better able to pace yourself effectively in future marathons. Most of this learning happens on a subconscious level. Your brain-body makes its way through your second marathon with a better sense of how you should feel at any given point in the race.

So treat your first marathon as a sort of experiment. Pace yourself cautiously but not fearfully and see what happens, knowing that, no matter what happens, you will pace yourself better in the next marathon for having done the first.

2. Set Appropriate Time Goals

Because the marathon distance is so extreme, few runners are able to effectively pace their way through a marathon entirely by feel, as they do in shorter races. You have to hold so much back when running a marathon that the early miles feel very easy--so easy that you could run five or ten seconds per mile faster or slower and it would not feel noticeably harder or easier. But a pace difference of just five or 10 seconds per mile in the first half of a marathon could make the difference between hanging on and falling apart in the second half. So choosing an appropriate time goal, which in turn gives you an appropriate target pace, is very important.

Past marathon performances are the best source of information to use in setting future marathon time goals. In many cases, the most sensible goal is to beat your previous best time by a slight margin. How much of an improvement is realistic depends on how much better your fitness is during your current marathon ramp-up than it was in previous ones. Comparing your performance in recent workouts against your performance in similar workouts done at the same point in past marathon training cycles will give you a good feel for how high to reach.

Another good source of information for setting marathon time/pace goals is performance in shorter races. A race time equivalence table or calculator can be used to generate a predicted marathon time based on a finish time in a shorter event, for example a 10K. There's a good race time equivalence table in Daniels' Running Formula and a good calculator at www.mcmillanrunning.com.

3. Train hard

Like marathons themselves, but to a slightly lesser degree, hard workouts serve to calibrate the teleoanticipation mechanism. Hard workouts expose your body to fatigue in ways that are similar to how marathons do, so they teach your body how fast and how far you can go before fatigue will occur. This internalized feel for your limits will help you pace yourself more effectively on race day.

The more marathon-specific a workout is, the more it will help you in this regard. Therefore, in the final weeks of training for a marathon you should do a handful of very challenging workouts that mimic both the speed and the endurance demands of your coming marathon. Here are three peak marathon workout formats that I recommend:

Long, Hard Run

1 mile easy

20 miles @ marathon pace + 20-30 seconds per mile

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Run Special Requirements

In case get wet

- Vaseline

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A high heart rate indicates dehyrdration; a low heart rate is an indicator of low nutrition

60-80g / hr on bike is really max possible

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And on bike, where ...

Powerbar / Infinit

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High heart rate indicates dehyrdration

Low heart rate is an indicator of low nutrition

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On bike

Every 20km water, Infinit bottles, Coca bottles, Banana and Gels

On Run

StartX-X-X-TurnX-X-X-XEnd

Four refuel stops per leg spaced at 1.7km

200ml cups

Approx 6 stops per lap / hour so one approx every ten minutes

1 cup every second stop = approx. 800ml per hour

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Infinit ordered

Call ordered

1st Endurance

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Flights, ferries, hire car, transport bike and other kit.

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Bring own non-wheat food

Oats

Honey

Cinnamon

Banana

Blueberries

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Ocado order in

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Clean out picnic box

Put ice block in freezer

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Bring kettle

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The sleep the night before (Friday) is the important one!!

- Blinds

- Ear plugs

- Sleeping tablets

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As required

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Increase salt intake during days before (bananas / mango, citrus fruit)

Official swim training 7-9 am?

Bike racking 5-6 pm? Bring food as may take a long time!

DON'T take Imodium before bed!

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Might have to queue for 30min in the morning to get into start area so arrive at 4:30 am to get into queue

Go to toilet straight away before lines get too long

Lots of bodyglide on to help the wetsuit come off!

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Check for injury & bike insurance

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Call Adrian Flux 0844 888 5544 to change dates

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Covered under Churchill Home Ins. Policy

- Accidental damage

- Theft if locked to permanant structure

- Not in competition

- Outside of home

- In Europe for up to 60 days

- Valued at £1,500

- Excess £100

Cost £45

Cycleguard quote £200 for 12 months

but van needs to have Thatcham, etc

Get covered under house insurance up to value of £1000

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