Swim
- Stay within your pace the first 500 meters of the swim. Way too many people took it out and started dying off. Don’t go anaerobic in the first 5 minutes of a 9-17 hour race.
- Make sure you stay on someone’s feet. Don’t break your own water unless everyone’s going way off course. The draft saves much energy.
- Pick it up in the last 1000 meters if you feel good. If you’re feeling blah, settle in and start psyching yourself up for the bike.
- Don’t be intimidated by other swimmers. If someone knocks you, knock em back.
Bike
- Make sure you got your foodstuff in your pockets or on your bike before you get going.
- Warm up the first 5 miles, unless your name is Lothar Leder, Peter Reid, Tim DeBoom, etc.
- Don’t get caught up in the excitement and ride faster than you’ve been training in the first part. You’ll pay for it later.
- If someone goes by you slightly faster than you, don’t be afraid to stay with them, either 7 or 10 meters back. You can catch a mental as well as a small physical draft and still maintain a legal draft zone.
- Keep it steady and strong. Eat / drink on a set schedule, maybe every 8-15 minutes depending on how much you consume at a time.
- Stand up and pee if you have to.
- Think about grabbing a coke bottle near the end of the ride if they offer it.
Run
- Take the first mile or two at a good pace, as this will set your pace for the marathon.
- Pretend you’re only running a marathon, and put the swim and bike out of your mind. The mind is easily tricked, and the body will answer.
- After the first mile, stretch out if you need to.
- Keep it steady.
- Drink at every water stop and monitor your eating. You still got a way to go.
- If/when doubts starts creeping, remember all the time and money you put into getting ready for it.
- Walk at the aid stations if you’re crashing out, but make it your goal to run to the next station each time.
- Keep your arms swinging, your knees up, and your good form.
- Smile at the finish line! Wheeeeee! You is now an ironperson!
Marty Gaal
