Race smart in unfavorable conditions: IMFL

As athletes, we try to do our very best to be as mentally prepared as possible for race day. Typically we think about how to be strong when our body is aching, how to stay positive when obstacles arise and how to stay tough when the going gets hard. 

When it comes to being mentally tough on race day, I am reminded of a quote that reads "When you are 90% done, you are only half way there."
As athletes we do a lot of mental training throughout training, on race week and even in the hours before the race start. I often speak about controlling the controllables and not wasting energy on things out of our control and this all comes down to the mental component of being an athlete. We can’t control the weather, but we can control our gear/clothing for race day. We can also control our pacing, attitude and nutrition. We can’t control who shows up on race day, the course, how many volunteers and spectators are out on the course or the exact start time of the race.

Although a large part of preparing for a race involves the physical training that is involved, there is a large mental component that is required to feel “ready” for race day. Often you will hear that endurance racing is more mental than physical. Although a large amount of fitness is required to prepare the human body for a specific distance, a fit body can’t perform without a strong mind. It should be assumed that a fit body will not reach its full potential unless the mind is in a good place.

I do not know an endurance athlete who is not mentally strong. I really don’t believe that you can train for an endurance event without being mentally strong. There is no such thing as an easy training plan or a perfect season of training because life doesn't stop just because you are training for a race. I also don’t believe that an endurance athlete (regardless of the fitness level) would even want an easy training plan because the entire reason for choosing to train for an endurance event is the challenge and allure of pushing the body to higher limits. Ultimately, we train our bodies so that one day (on race day) we can look back and be wowed at where we are now and where we were when we started training for an event.

While supporting our nine Trimarni athletes at IMFL, we experienced a variety of normal emotions before the race. Emotions that are expected on the day before a 140.6 mile event. However, come race day morning, just 30 minutes before the race start, the emotions shifted and our coach duties were put to the ultimate test as we had 9 athletes that were now mentally preparing for a cancelled swim and a cold, windy day on the bike which would start their 138.2 mile journey.

Because a cancelled race/sport doesn't happen a lot, we don’t believe that athletes need to go into every race being mentally prepared that the race will be cancelled. However, in the case of an all-day event, like the Ironman, there is a lot that can happen throughout the day that may be out of our control and it is possible to race smart even in the most unfavorable conditions.

Karel and I learned a lot as coaches, after the 2.4 mile swim was cancelled around 6:40am at IMFL due to dangerous rip currents. The race turned into a 112 mile bike and 26.2 mile run with a time-trial bike start. After a 1-hour delay, athletes lined up in the transition area, in order of bib numbers, bundled up in bike gear (it was in the low 40’s and very windy) and in rows of 2,3 or 4, athletes walked their bikes across the mount line, a few seconds apart, to start their timing chip and then the race started. All time cut-offs remained the same (as far as I know of) and the last athlete was off around 10am.

In the case that you are put into a triathlon race day scenario like IMFL, we want to offer our tips so that you can be mentally prepared for unfavorable race day conditions:

The race still goes on – At the end of the day, your body is still fit and trained regardless if the race is shortened or if weather conditions are not ideal. In the case of IMFL, there were still paychecks to be given to the pros, awards given to top five finishers in each age group and Kona slots given to athletes who earned their spot for the 2015 Ironman World Championships. As an athlete, you will find success on race day if you can adjust to any and all situations presented to you but let it be known that not always will you like the situations that you are presented with and not always will it be easy to control your emotions.  It is incredibly hard to not be emotional when situations are not ideal so I recommend to use your months of training wisely and every now and then, put yourself into situations that are unfavorable and perhaps a bit uncomfortable. Certainly, your health should never be compromised but if you train smart, you race smart. By reducing the excuses in training, you will provide yourself with more opportunities on race day.  Recognize how to race smart in unfavorable circumstances (like forgetting goal times and focusing on pacing yourself) will allow you to be the athlete who knows how to turn a negative situation into a positive.

Adjust your gear – What you were on race day is extremely important to how you will perform. Cold muscles do not work as good as warm muscles so I recommend to pack clothing for your race to prepare for all situations like cold and rain in the case of inclement weather.  Being prepared for all scenarios (with practice) improves your confidence for race day and reduces worries.  Keep in mind as to the most appropriate gear that you feel most comfortable wearing while racing. Never worry about being overprepared as you can put as much gear as you want in your transition (AND special needs) bags and it is up to you if you want to use it.

A few tips for a race like IMFL which was cold and windy, with a cancelled swim: 

-Avoid the parachute –like baggy jackets (the aero helmet doesn't come in handy if your clothing is baggy and you are sitting up a lot) and NEVER tie a jacket around your waist if you decide to take it off as this can be seriously dangerous if the jacket falls off and catches in your wheel. The best scenario for a race that is 45-50 degrees to start but is expected to get warmer (even if only a few degrees) is to wear a short sleeve jersey with arm warmers and if needed, a vest. You can also use newspaper inside your jersey to shield the wind on your chest. 

-Protect the sensitive areas like your hands (inexpensive winter gloves will do the trick), ears (ear band) and toes (shoe/toe covers).
-Forget going for "the look". Focus on being comfortable on the bike. Not too cold but not too hot. 

-Other – knee warmers, tights and long sleeve jerseys are all acceptable but be sure your clothing is breathable and consider what you will do with your gear if you begin to get warm. 

-Try to warm-up before you start the bike. Standing for 30+ minutes in the cold and then riding your bike can increase the risk for tight muscles and cramping. Stay indoors for as long as possible to stay warm, then around 20 minutes before, go for a jog (with an extra pair of run shoes) and keep yourself warm by doing dynamic warm-ups. 

Proper equipment choice – I talk about this topic often with my sport nutrition posts but your fueling strategy should be simple enough to work in all weather conditions (but tweaked depending on the distance/intensity). In other words, by relying on liquid calories, you will easily meet your electrolyte (yes, even in the cold you need electrolytes), calorie and fluid needs. Be sure your hydration cages are easy to use/reach. 

On a different topic, Karel was very adamant to our athletes that they all use proper wheel choices for the windy conditions, yet flat roads. Sure, a race wheel may prove to be fast in a wind tunnel or may work for a professional or top age grouper who is riding at a speed that a race wheel will come in handy but too deep of a dish in a race wheel can often make for a slower and more exhausting ride in windy conditions. Although race wheel selection depends on your size, experience, fitness (ex. speed)  and race day conditions/terrain, keep in mind that your front wheel takes a lot of energy to control and since this is where you are placing your upper body, it will require a lot of extra energy to control a deep dish wheel in the front, in windy conditions. Karel rarely recommends disc wheels to athletes unless they are fast enough to use them and the conditions/terrain make sense that a disc wheel will come in handy.

Trust your plan – Luckily, in cooler temps, GI issues are not as common as compared to warmer temperatures when blood is forced to cool the body and support working muscles as body temperature rises. However, one of the most common issues in cooler temperatures is cramping. It is extremely common for athletes to push harder in cooler temps (especially at the start of a race) because RPE is lower and there is a feeling of wanting to warm up quickly. Also, because muscles are cold, they do not contract/relax properly. Additionally, athletes can experience little drive to drink (unlike warm temps which often cause overhydrating and being spontaneous with nutrition intake as the race continues) which can often lead to dehydration in cooler temps. Although you may not be sweating as much in cooler temps, compared to warmer temps, and may not be losing a lot of electrolytes  in sweat, your body still requires fuel, liquids and electrolytes to support the training stress on the bike and to prepare your body for the run in an Ironman. Do not deviate from what has worked in training and stay consistent/frequent with your liquid nutrition intake every 10-15 minutes.. The only thing that may change in cooler temps is that the gut will tolerate solid food a little easier so in addition to your liquid nutrition, your tummy may want a little solid food as your body may need a bit more calories in cooler temps. 

The second issue is often the biggest problem for athletes who experience a cancelled swim in a triathlon. Can you guess it? Yep, you got it – overbiking! 

Just because you aren't swimming, this doesn't mean you are more fit to bike harder. Because your effort on the bike sets you up for the run, I recommend to keep with your game plan and no matter if you swim or don’t swim before the bike, the only way you will run strong off the bike is if you pace yourself on the bike. We encourage our athletes to break up the race into 20-30 min segments and to only focus on one segment at a time. Because all of our IMFL athletes had power meters, we gave them all specific zones (typically upper Z2) for pacing on the bike to ensure a strong run off the bike (as well as to control GI issues as they all needed to fuel on the bike so pacing is key for proper digestion of sport nutrition). We have them focus on normalized LAP power. In addition to reminding our athletes to not overbike, we also instructed them all to maintain as high of a cadence as possible (that was effective for smooth pedaling) to keep their legs as fresh as possible for the run. 

Coach knows best – If your coach tells you not to race just because conditions are not ideal, I would suggest to re-evaluate your coaches responsibilities. As a coach, my job is more than writing great workouts. Karel and I give a lot of positive energy to our athletes to keep them going. It doesn’t matter how motivated, determined and passionate our athletes are but when faced with an obstacle or a setback, it is our job to keep them focused. When emotions are at their highest (like a cancelled swim before an IM, especially for our two first-time Ironman athletes), it would be absolutely inappropriate for us to tell our athletes to throw in the towel and to not even race because the race "isn't worth it".
I hope I am not alone here but ass a coach, it didn't even cross my mind that athletes would not race at IMFL because of the cancelled swim and unfavorable race day conditions. Certainly, I would never ask an athlete to compromise his/her health just for a race but at IMFL, I saw a lot of athletes giving up before even trying and I contribute this to emotions and feeling alone with thoughts, in the moment.  In this scenario, the only way to get through this situation was to control emotions in order to see what was possible for the day.  And that is exactly what all 9 Trimarni athletes did on race day.
Despite our athletes dealing with a lot of conflicting emotions just like everyone else, Karel and I were able to remind our athletes as to the work they did to prepare for the Ironman and the training was not a waste just for 2.4 miles subtracted in a 140.6 mile event..
In a 8+ hour event, there is still a lot of racing to be done and the day would not be without obstacles to overcome and plenty of lows that would need to be dealt with in 138.2 miles of racing. And that is what the Ironman is all about!
 I am sure that the athletes who started IMFL did so because they had something to prove. The same mental training that was needed to prepare for 140.6 miles of racing was still needed for 138.2 miles. The day was not easy. There was a lot of fighting, suffering and hardships for 138.2 miles but also a lot of passion and even smiles. Correct me if I am wrong but a 138.2 mile duathlon absolutely requires a lot of training so why would an Ironman athlete feel less deserving of this accomplishment compared to 140.6 miles? Sure, it's not the same and I get that but if you can't control the situation, control your attitude.
For the IMFL athlete who refused to give up on a dream that was given 3,6,12+ months of preparing for, I am certain that success was still felt at the finish line and bragging rights were still allowed despite the slightly shortened event.

 Karel and I are a team and we both need each other. We both experience a rollercoaster of emotions with every race and we are lucky to have each other for those necessary pep talks. Regardless if you have a coach or not, be sure to surround yourself with people who give you positive energy and do not steal it away from you. Every athlete needs a teammate because when you can’t think clearly because emotions are high and negativity is filling the air, you need someone who can clear that air and put some positive thoughts in your head. 

Congrats to all IMFL finishers. You are an inspiration to many....including Karel and me!
Your courageous efforts were not ignored and to every athlete who started the race, you are now a smarter, fitter and more experienced athlete. You will remember your IMFL experience forever. 

Going International! Travel tips for athletes

I sure do love my triathlon lifestyle but it's not an easy process to pack for a 3-sport race!

Karel and I love to travel and we love to race so it is a wonderful opportunity when we can combine two things that we love in one trip. 

We are just a few days away from embarking on one incredible journey! Not only do we get to use our body to cover 140.6 miles but we get to swim 2.4 miles, bike 112 miles and run 26.2 miles on June 29th in Austria!

 This is our first international race and my second trip to Europe so I am sure we will learn a lot during this journey but I am excited for all that we will experience during our race-cation. 

I will be sharing lots of pics and posts via social media so be sure to stay up-to-date with our travels (including a trip to Karel's hometown in Znojmo, Czech Republic): 

Facebook: Trimarni Coaching and Nutrition
Twitter: Trimarnicoach
Instagram: Trimarni

Traveling to another country is not easy so as you can imagine, an athlete traveling with swim, bike and run gear can be a very overwhelming experience. 

And in our case, we get to double everything for I will be racing my 8th Ironman with Karel on the same course, racing in his 2nd Ironman. 

Although there are dozens and dozens of tips that I can provide, here a few of the tips that have been on my mind lately for traveling to another country for a race. 

TRAVEL

-Review all airline policies for your bags and bike (if not using Tri Bike Transport which is a great service!) and print out everything. Arrive to the airport with extra time (at least an hour) for any extra delays. 

-Traveling with your bike is not cheap or easy so be sure you educate yourself on how to best travel with your bike to your final destination. 

-Consider how you will get to your final destination from the airport with your bike, bags and yourself and others. Rental car, bus, van, etc. 

-Always confirm all reservations and arrangements the week before your travel to make sure there are no mistakes made in your travel itinerary. 

-Consider costs vs simplicity. Many times it costs a bit more for an easier travel experience. Do not expect stress free but many times you can plan for a smooth trip by paying for convenience. 

-Review your lodging arrangements. Can you get everything you need for nutrition, gear, etc. by your lodging or do you need to bring/pick up items? Can you eat healthy while dining out or do you have to be creative in your hotel room?

-Always allow extra time. If you think you only need 3 days to get yourself adjusted to a new time zone, give yourself 4. I also recommend to enjoy your race-cation after the race and give yourself a few days to explore with your well deserved finisher medal and t-shirt. 

-Consider races which are family/friends-friendly. Having a team travel with you can be a very enjoyable experience and many times, an athlete needs extra help (ex. driving around/dropping off, cooking food, running errands, etc.) in an unfamiliar environment. It's a great trade-off to have a team with you to help you out and you cover some of their travel expenses. 

-If you are traveling with people/kids who have dietary/health issues, be sure to be prepared with notifications for airlines, lodging, etc. Be prepared for issues before they happen. Be sure you have all medications with you. 

-Notify your bank (credit card) before you travel so that the 'foreign' charges do not cause your credit card to be frozen. Also, be sure to have a written paper of all emergency numbers that you carry with you as well as to give to someone at your home. 

-Make a list of what you need to bring with you that can not be found at your final destination (ex. nutrition, gear, etc.) and what you can purchase at your final destination. Be mindful of the country you are visiting and be respectful of a different culture if applicable. Never assume anything when you travel. Always be prepared. 

-Don't forget your phone, Go Pro and camera!

GEAR

-Don't forget chargers and gadgets and be prepared for different power plugs and sockets. 

-Pack your transition bags (swim, bike, run gear) in plastic/grocery bags before you leave to make sure you have everything. Here's my Ironman packing video.

-Bring your must-have race items with you on the plane (especially if you use Tri bike transport) or in your bike box for comfort measures, instead of your suitcase. 

-Pack sport nutrition in your suitcase if you are unable to purchase the same fuel overseas. 

-Consider items that you can get/use at your final destination -  bike pump, bottles, CO2, suncreen, shampoo/conditioner, etc. For your favorite gear items, it's recommended to have extras of goggles, socks/compression socks, race outfit, etc. in case anything happens to your gear while traveling or at your final destination. 

NUTRITION

-Stay hydrated during your travels, with water and electrolytes (Ex. Hammer FIZZ, NUUN, OSMO). 

-Bring snacks with you during travel as well as bars for emergency/snack situations. 

-Research the common cuisine at your final destination. Will it be easier for you to control your food intake by preparing all of your own meals/snacks or will it be easier for you to eat out?

-Be mindful of food and drinking safety while traveling. Consider how food is prepared when you are eating out in a new country as well as any hidden ingredients that may not be well-tolerated in your nervous/traveling belly. Explore a new cuisine post race whenever possible.
Consider the water safety at your final destination and plan to have bottled water with you at all times (if needed).

-Eat mini meals every 2 hours to adjust to a new time zone. Do not overdo it on caffeine to stay awake during traveling. When you arrive to your final destination and if before evening, try to stay awake until the evening so that you can get a good night of sleep (10+ hours) and quickly adjust to a new time zone. Be aware that everyone adjusts differently. 

-Try to follow a similar eating pattern to your regular routine in your home environment. The body loves routine. 

-Be firm on your dietary needs and requirements and be confident with your food selections. If a food/meal concerns you, do not eat it. I am all for enjoying a new culture but not at the expense of a body that is not well-fueled or sick on race day. 

MAKE YOURSELF AT HOME

-Bring your recovery routine to the new country. Foam rollers, trigger point therapy sets, compression socks (a must for travel!), epson salt, etc. anything that you like to use on a daily basis, bring it with you. 

-Trust your training and your race plan. Even though you are in a new environment, your body is race ready. 

-Get good sleep. It may be tempting to wake up early and get your pre-race workout complete but sleep is a top priority. 

-Review all course maps, your race week schedule and any other race detail that will bring you a more enjoyable and controlled race experience. Review the weather to be prepared and always be prepared for the unexpected. 

-Search out safe training environments or train with others so that you do not compromise your health/safety before your race. 

-Be sure to thank your team, even if they are not with you in your final destination. Facetime/Skype, call, email - be sure to communicate with those who support you and believe in you. 

-Thank your body. You are not able to do what you love to do without your body. Even if things don't seem to go as planned, keep in mind that your body is incredible that it gets to take you to another country and to race in another country. 

-Have fun! 

Remember why you trained for this race and why you love what you get to do. Life is all about experiences and making memories. Don't wait for the perfect time to do something. A healthy body is designed to move and explore - get your passport ready for it's time for your next race-cation!

-