We did it! Lauren and I both finished the ironman triathlon with a time of 13:05. Considering my goal was 15 hours, I was pretty stoked. The swim took place in a frigid lake in rural British Columbia. The setting was comical: the head lifeguard was obviously recovering from a hang-over as he helplessly tried to prepare the race on time and the swim/bike transition took place in an Indian campround full of families. The lifeguard failed miserably in his effort, and we plunged into the water almost an hour delayed. We both felt strong in the swim, however, with Lauren leaving the water in 3rd place overall and me a little ways behind in 5th place.
My goal for the bike was between 7 and 8 hours. We took 8 hours to ride 112 miles during the STP the month before, but that included long breaks and I felt there was a possibility of improving upon that time. I finished in 6:50, so I beat my optimistic goal by over ten minutes. That I finished the bike at all was lucky. At mile 34 my rear tire blew out and I didn't bring any tools for repair. A superstar triathlete from San Diego eventually rode by and gave me a spare tube. Also, some local farmers saw that I needed help and talked with the volunteers down the road to arrange some assistance. Overall, I lost about 20 minutes during the ordeal, but since I had already resigned myself to the fact my race was over, I was very appreciative just to get back in the race. About an hour back into ride, I saw Lauren up ahead. I had told her to go ahead and try for her best time, but she, as always, was thinking of me and decided to wait for me and finish the race together.
For anyone considering doing an ironman triathlon I have thought of a few things I learned along the way. Here they are:
1. Nutrition is important. Eating complex carbs and protien are essential for your conditioning. In addition, it is worthwhile to look into supplements. We settled in on drinking a protien shake and a "recovery" drink after each workout. Also, we both loved Hammer's "Perpetuem" multi-hour drink for our longer days. It supplies the energy and electrolytes you need without having to eat multiple goos and popping pills.
2. Bike at least 1000 miles. We biked around 1200 miles before this race and I definitely didn't feel overtrained in the bike category. Others will say it is important to train at certain heart-rates or power-outputs, and they are right. However, for the bare bones approach, make sure you get a thousand under your belt and you will be fine.
3. Try to find a 50 meter pool to train in. The extra distance (the standard length is 25 yards) will give you more endurance and it provides opportunities to practice sighting. The best option would be to train in a lake if you have access. Also, get good goggles. My favorite are the Kaiman's from Aquasphere.
4. Get your running shoes from a professional dealership. My joints and knees don't really hurt on my runs and I am convinced it is because I bought a great shoe that is designed for people with slight pronation. Before you buy your shoe, make sure the employee has watched you run a short distance and is matching your particular stride with the right range of shoes. If he looks at you strange when you ask about this, it means you are in the wrong store. The best place I know of is Jock n' Jills at Greenlake in Seattle, WA.
5. Go watch a triathlon in the area. They are mellow. Most people feel intimated by these races, but the reality is they are comprised of a group of middle-aged people just trying to get in shape. There is absolutely no pressure to perform "well". So, just get out there and do it.