I started writing this on September 17, 2014. A good 10 days before the race. So what you read may or may not appear "current". As you all may noticed too, my blog updates has been lesser mainly due to work commitment.
It failed miserably. I was supposed to taper Sunday Sept 14,2014 but the plan was cancelled due to last minute work planning. What I did was minimal and hardly enough to prepare my body for the much needed taper. The plan would had fell nicely because September 16 was a holiday and I will get to re-start some light Zone 1 or 2 training to keep the heart "hot" and body ready.
|RnR - All part of the plan. Doof made it easier|
|Or more session under the sun to acclimatise?|
The main plan revolves around finishing the race in cut off time of 17hours. While I know many has higher expectation of me to finish faster, I would need to be pragmatic with my approach. Please remember that this race is my race and I am not benchmarking it against anyone. My timing for Ironman in Langkawi as follow (and link to the race reports)
Ironman Langkawi 2008 : 15:00:29
Ironman Langkawi 2009 : 16:13:43
Ironman Langkawi 2010 : 16:48:08
I have a
The amount of swim training I've put in this time has exceeded the mileage I've done in my whole entire life swimming. No kidding. I would say for some one that has never gotten any training in swimming and only learnt it when I was drowning in a pool when I was 8 or 9 years old, I did really well. I've gotten so much tips from friends and I've put every single advice I gotten to good use. The results? I am able to swim front crawl comfortably. It is my weakest discipline which I've not placed much or enough training.
|Aqua Sphere Vista Tinted for that morning sunshine swimming out|
7,600km. 4 tires changes. Endless hours and my bottom skin grew so thick it is a pad by itself. I can sit on the trainer for 6hours wearing just a running shorts with no padding. Either that of the seat given by fellow Ironman Kok Aik damn comfy.
|Hoping it all pays off|
I hate running. I still do. I've clocked good mileage as part of my base training and it sort of taper off mid-way during the training as I want to reduce the chances of injuries when all three sports combined in. Often resisting the urge to run longer - so I ended up making each run I do faster. The intensity training is important as I know I have the endurance and I aim to make sure I have what it takes to finish the race strongly. Jelly legs come into mind after a long ride and I believe I've prepared for the worse possible BRICK effect.
|But will it be enough?|
Adding Them (time) Up
1:40+0:15+6:30+0:15+6:00 = 14:40 total. If I do this, it will be my Personal Best timing. I know some are expecting me to do a 12hours - which honestly, I felt is way beyond me. I am prepared and I know I will finish strong. My 14:40 is a very very modest target I set for myself because there are more things that are important in races like these.
1. Camaraderie - nothing is more important to do this with friends. Some may do better, some maybe not. It is not how you win the game, it is how you play it that counts.
2. Staying injury free - because this is NOT the only A-race I will ever do. Look forward to be better and we can only be better.
3. Supporters - for these are the biggest contributor for me in this race. Without them, and specifically the family being there, this would not had been possible. Things WILL go wrong and it is important to remember WHY you are there in the first place and WHO help made it happen.
This is my fuelling plan for Ironman. If you are still grappling int he dark, this could be a good start.
My main fuel is Perpetuem Solids which I love the fact I get to chew on something and not just gulp it down. While it has mixed review from others from the food sticking to the teeth/gum (which I find it good because it then allow me or distract me to clean my teeth while cycling). I have the Gel as back up and likely to take them one every alternate hours to "top up".
2. Hammer Gel x 6 packs - 1 pack alternate hour
3. Anti Fatigue x 20caps - 4 caps 1 hour before race, 1 cap per hour
4. Endurolyte x 25caps - 4 caps 1 hour before race, 1 cap per hour
5. HEED x 15serves - concentrated in Hammer bottle. Squirt into Torpedo bottle, mix with water every 15km. Drink a sip every 10-15mins
6. Oats for breakfast - 4 hours before race. LIkely waking up at 2am for this
7. Hammer bar for breakfast - 2hours before race
8. REM for restful sleep - target to sleep by 10pm
9. Race Day Boost - 2 tablets, 4 times a day, 4 days before race.
|Making it thick so I don't need to mix the powder, ever.|
I be flying Firefly and 2-days before the flight I received distress messages that Firefly WILL not fly out any bikes. My main concern were friends that are taking FY with me and they are mostly first timer that will be racing. We took FYT because of convinience - not because it is any cheaper. Sad to say, FY most likely has not predicted the volume of athletes flying out and they lost the opportunity to gain long term support with these able-paying customers.
|What do I do with you?|
This sports has taught me about being selfless - while the triathlon sports is very much all about "you", the other element which is camaraderie is utmost important. I gained so many new friends just sharing what I know. I do not claim to be the best - for I never dare to compare myself even with the man in the mirror. I am truly my worse enemy. I must admit I was that close to breaking down today (Sept 23). Work load and last minute heart attack situation like these are not good.
And there are always the little doubt; that the training is not enough and that possibility that mechanical failure will happen, and ...the finishing line to cross.
See you all after the last 226.2km in maximum of 17hours. I would like to add that to the "training log" by this Saturday Midnight.