Becoming an Ironman While in Medical School
Part 2: How To
There are many factors to being successful in a triathlon. Some are found in published scientific journals, others are learned through sweat and sometimes blood and tears.
Here, I’m going to share some science and experiences I’ve picked up on how to be successful in the swim, bike, and run. These tips will apply both to triathlon and the individual sport, so whether you are a novice biker or an experienced triathlete, you will be able to pull ideas and apply them to your own training.
The Swim
The swim was by far my hardest event. In high school, I competitively swam for about half a season. This might sound impressive, but compared to my teammates who swim year-round, this was just about enough time to learn to move forward and backward and not make a fool of myself. I couldn’t even tread water or even turn my head to breathe.
During triathlon training, we were lucky enough to have a coach. Every week in the summer, she would take us to a local lake and, just like babies taking their first few steps, walk us through every stroke.
Never go to an open water swim alone, especially if you’re relatively new like we were. Take a buddy or significant other and even if they don’t swim with you, just having someone there will provide comfort and assistance in case something happens.
Get faster. Spend time in the pool doing sprint drills in addition to really long continuous swims. This helped me focus on both my endurance in the water over an extended period of time but also my strength and ability to move efficiently and quickly through the water. One complements the other and you cannot be successful without spending time with each.
The Bike
This was a fun one. Even before triathlon training began, I was already interested in biking, having purchased a gravel bike from my brother only a few months prior. Maybe my original goal was to go on fun rides with friends or even commute to school and eventually work, but that quickly transitioned to building up as much strength and endurance as possible with my first triathlon.
The bike required skills and knowledge that I only knew I needed to learn after I started biking. For example — clothing. Bikers have their own shirts, their own shorts, and even their own shoes, each with fancy technology that the average Joe just doesn’t need. Not to mention the ins and outs of how bikes function, repairing them, or even the technical skills required to ride them.
Don’t get caught up in the bling. You don’t need the newest and greatest triathlon bike to do a triathlon. You don’t need the most efficient shoes, the best tires, or the most aero helmet. I promise you any pair of sunglasses will work.
Get some essentials, some stuff that works, and upgrade when you find a limitation. I believe the best way is to start simple and build up incrementally to develop a kit that works for you.
The Run
I’m a runner by training. With several marathons under my belt before beginning the triathlon, the run training was one I felt most prepared to handle. With that said, there are a few simple tips for becoming a better runner.
Like the swim, spend time doing sprint workouts as well as long slow endurance runs. One will work strength and the other longevity.
Don’t forget to fuel. Nutrition on the run is tricky because all the bouncing can upset your stomach, making it harder to adjust foods that seemed easy on the bike. Practice your race day nutrition before race day and your body will thank you.
Pace yourself. It’s a long day and a long run so don’t expect yourself to run a PR marathon the day of the triathlon. It’s hard to know how your body will react to that kind of distance, and I know for me, it meant being honest and conservative during the run.
The Triathlon
Race day brings its own challenges so let’s talk about them here.
Keep breakfast simple but plentiful. For some reason, plain waffles with syrup were my go-to. They were filling, didn’t upset my stomach, and would sustain me till the start and beyond. Practice your race nutrition a couple of times in training beforehand as the morning of is not the time to try something new.
Visualization is key. There’s a famous study in the Marching Band world that looked at the success of high-level performers. It says that those who can close their eyes and picture themselves walking through the performance will get just as much improvement as if they actually practiced the performance. We can use the same idea. In the days leading up to race day, imagine yourself jumping into the water and every stroke, getting out to transition to the bike, riding the roads, transitioning to the run, and putting one foot in front of the other. This will prepare you for the day and also help you identify points of concern to account for.
Enjoy the fruits of your labor. I think we get into the habit of always looking forward. We’re so focused on getting the next goal that we seldom look back and see how far we’ve come. We deserve more celebration. A triathlon, no matter the distance, is an achievement that you will take with you wherever you go, therefore, don’t forget to celebrate the milestones you achieved along this journey. Celebrate yourself and celebrate those around you who supported you and will be there on race day to enjoy this moment with you.
Missed Part 1? Check it out here: https://medium.com/runners-life/becoming-an-ironman-while-in-medical-school-fa8eca8b7cd5
