Well, it's the exciting time of the year again to evaluate race performances from 2009 and look forward to the race schedule for 2010. As in all aspects of life, this time of the year allows for an internal reflection of what went right and wrong with the "season".
After selecting the specific races for the coming year, I find it helpful to focus on 1 or 2 "key" races. As many of us have experienced with racing, it becomes very difficult to peak for a multitude of races especially when they are long in duration. Often it's the mental recovery aspects of a tough race that are more difficult to recover as compared to the "physical". The worse case scenerio with respect to racing is having the key "race day" performances occur during a hard training session. We all know but will repeat for everyone "Don't leave your race out on a training run, bike, etc.".
Several few years ago, I experimented with actually writing my goals down in the training log vs. just keeping them in my mind. I was suprised how much the races became part of my subconscious. I am by no means recommending that this is a mandatory exercise, but if your looking for a new approach to goal setting in 2010 give it a try. I have continued to fine tune the goal setting process (yes I am a bit obsessive compulsive as you can tell) and have outlined below. Again, these are just some idea's that might consider with your planning for 2010.
1. I start with the race calendar wish list for the year and pick 3 races per month - this is my master list
2. I then narrow it down to the 2 key races and select other specific races that will provide the greatest benefits to add to the preparation for the key races. For example, next year's big race is the DECA Ironman (continuous version) with very long bike and run sections. Therefore, I plan on targeting a couple 24, 48 hour running and biking races, Double Ironman on similar courses that I will face in Mexico. One thing to consider is how much time is needed for short taper/travel, recovery, etc. to ensure that the race will provide the necessary benefits. I also will add to the schedule some very long key workouts.
3. Next step and a crucial one is to get my lovely wife "aboard" on the travel plans for the year and of course what vacations we can add to the back end of the race.
4. Write of all the goal races into my journal on Jan. 1st.
5. I have created a short word document attached to training log that I update every day after each workout (yes, I am anal) and highlights 4 items: What was the discipline (run, bike, swim, snowshoe, weights, etc.) - how long a duration. What did I do well - 3 items from the workout. What things do I need to improve - 3 items that will have the biggest impact on my key race/races. What did I do to enhance my mental strength - as we all know this item in many races is so crucial.
6. Daily Goal Writing - I write down every day in my journal (compared to just at the beginning of the year) my goals for the season. By writing my goals every day they become embedded in my subconscious. I don't want to preach personal development idea's to everyone (as we all have our own techniques) just some thoughts on what's worked for me. I picture the race mentally and picture it being "perfect". This may sound like a lot, but it's only a couple minutes every day.
We all have different approaches to goal setting and I have found it interesting that the most successful individuals in many sports, business, etc. not only mentally know their goals, but actually write them on paper. Happy goal setting to everyone!
Friday, December 11, 2009
Friday, December 4, 2009
Race Nutrition - How things have changed
It's amazing how much race nutrition strategies for triathlons and running races have changed over the years. In my 24 years of racing, nutrition and drink products have continuously evolved over the years. Do you remember Exceed electrolyte drink which was at every triathlon in the late 1980's and early 1990's? How about the introduction of the Power Bar and we stuck them to the top tubes of our bike and did not mind chewing on them with various bugs stuck in the bar. As we are aware, the new products can provide all the necessary calories, electrolytes and become such a crucial part of successful race performance.
History - I remember my first triathlon in the mid 80's (sprint triathlon) and the food items I had packed in my cooler at the transition area. I had no idea about specific nutrition requirements for a triathlon (actually, we all had no clue as to race nutrition other than to eat some banana's and drink water during the run) Yes, I had a large cooler believe it or not which contained oranges, banana's, figs (only included them because Ironman king Dave Scott used them), apples, and bread. Keep in mind this was a race that would last approximately an hour! There was one aid station on the run that included ice water. I was prepared with all my "food" but did not eat anything as I did not want to waste time those precious few seconds in the transition area eating food.
When I look at my race nutrition strategies vs. other athletes, individual specialization is still prevalent with some very interesting fueling options. I am a Hammer Nutrition long term customer (I am not here to promote their products) and I use the same race nutrition formula for all my ultra races. My current strategy for those of you who are familiar with Hammer products (or customers) consists of the following with the goal of approximately 400-500 calories per hour:
Food Fuel - Perpeteum mixed in a gel flask for concentrated calories - "pancake batter consistency", Hammer Gel, and normally 1 or 2 Hammer Bars for a race lasting 30 hours or so.
3 Endurolytes per hour (occasionally 4 if it gets very warm)
1 Race cap per hour
1-2 Amino caps per hour
1 Anti-Fatigue cap per hour
Water, Hammer Heed drink mix, cliff shots, Red Bull for the run section of an ultra triathlon
When a race is longer than 30 hours and in 100 mile running races, I normally have a craving for solid food. In the DECA this year, I ate everything imaginable on the bike - beef, potatoes, soup, fruit and the goal was to just get in as many calories as possible so I could just use liquids for the run. The strategy worked well for me without any stomach distress during the 10 days.
There are so many products on the marketplace similar to Hammer and can be used as the main fuel for those individuals who experience stomach distress with eating solid foods. Experiment in training and see which products provide the necessary energy and lack of stomach distress to enhance race performance. One of the key questions we all face for race nutrition is the use of only liquid drinks or a combination including solid foods (such as energy bars and regular food). Also, should you eat before the race or just start consuming calories once it begins so you don't spike the insulin and have a potential "fall" in energy? There are thoughts on both sides, but normally I see most athletes consuming some calories prior to the start of an ultra distance race. How about coffee, before the race start for the immediate "pick up"? Studies have shown potential benefits and dehydration possibilities of adding coffee - each of us has our own experiences.
It's interesting to look at the strategies of the European ultra triathlon community. Last year while competing at a race in Mexico I was paired with a nice fellow from Germany in my swim lane for the 12 mile swim (Quintuple Ironman). We were able to place our food and drinks on the pool deck for calorie consumption during the swim. My fellow competitor had two enormous jugs of brown colored liquid which I assumed was ice tea. After the competition, I was speaking with him (he smoked me during the 131 mile run and was a heck of an athlete!) and discussed his ice tea used during the swim. He mentioned that it was not ice tea but non-alcoholic beer!! I was shocked to hear this of course and he supplemented his nutrition strategy in every discipline of the race with beer. He mentioned, lots of calories and carbohydrates and it worked for him. Many of the Europeans will drink beer during the long distance races. Some of the other interesting items I have noticed over the years include: cans of mackerel, tuna fish, roasted chicken, hamburgers, pizza, turkey sandwiches, nutella sandwiches (very popular) and mashed potatoes mixed with various meats. The Europeans will eat these items in every discipline. It's hard for me to imagine eating tuna fish during a swim!
I have noticed over the years that most ultra-triathletes pack in the "heavy" calories and food during the bike and then will just drink calories during the run section. An interesting trend is with the Red Bull type energy drinks. They are becoming very popular. During the DECA Ironman as I ran through the transition area and scanned each athletes table of food, they all included energy drink cans.
Each person's strategy for nutrition is unique and we all continue to "fine-tune" what works best for each of us. Personally, I continue to experiment and test new products and have learned over the years how crucial race nutrition is with respect to a good or bad race. I know we have all heard it so many times - never experiment on race day with equipment, nutrition, etc. It amazes me that so many athletes continue to test new food/drinks on race day and then I see many of them headed into the bathroom/porta johns during the race!
History - I remember my first triathlon in the mid 80's (sprint triathlon) and the food items I had packed in my cooler at the transition area. I had no idea about specific nutrition requirements for a triathlon (actually, we all had no clue as to race nutrition other than to eat some banana's and drink water during the run) Yes, I had a large cooler believe it or not which contained oranges, banana's, figs (only included them because Ironman king Dave Scott used them), apples, and bread. Keep in mind this was a race that would last approximately an hour! There was one aid station on the run that included ice water. I was prepared with all my "food" but did not eat anything as I did not want to waste time those precious few seconds in the transition area eating food.
When I look at my race nutrition strategies vs. other athletes, individual specialization is still prevalent with some very interesting fueling options. I am a Hammer Nutrition long term customer (I am not here to promote their products) and I use the same race nutrition formula for all my ultra races. My current strategy for those of you who are familiar with Hammer products (or customers) consists of the following with the goal of approximately 400-500 calories per hour:
Food Fuel - Perpeteum mixed in a gel flask for concentrated calories - "pancake batter consistency", Hammer Gel, and normally 1 or 2 Hammer Bars for a race lasting 30 hours or so.
3 Endurolytes per hour (occasionally 4 if it gets very warm)
1 Race cap per hour
1-2 Amino caps per hour
1 Anti-Fatigue cap per hour
Water, Hammer Heed drink mix, cliff shots, Red Bull for the run section of an ultra triathlon
When a race is longer than 30 hours and in 100 mile running races, I normally have a craving for solid food. In the DECA this year, I ate everything imaginable on the bike - beef, potatoes, soup, fruit and the goal was to just get in as many calories as possible so I could just use liquids for the run. The strategy worked well for me without any stomach distress during the 10 days.
There are so many products on the marketplace similar to Hammer and can be used as the main fuel for those individuals who experience stomach distress with eating solid foods. Experiment in training and see which products provide the necessary energy and lack of stomach distress to enhance race performance. One of the key questions we all face for race nutrition is the use of only liquid drinks or a combination including solid foods (such as energy bars and regular food). Also, should you eat before the race or just start consuming calories once it begins so you don't spike the insulin and have a potential "fall" in energy? There are thoughts on both sides, but normally I see most athletes consuming some calories prior to the start of an ultra distance race. How about coffee, before the race start for the immediate "pick up"? Studies have shown potential benefits and dehydration possibilities of adding coffee - each of us has our own experiences.
It's interesting to look at the strategies of the European ultra triathlon community. Last year while competing at a race in Mexico I was paired with a nice fellow from Germany in my swim lane for the 12 mile swim (Quintuple Ironman). We were able to place our food and drinks on the pool deck for calorie consumption during the swim. My fellow competitor had two enormous jugs of brown colored liquid which I assumed was ice tea. After the competition, I was speaking with him (he smoked me during the 131 mile run and was a heck of an athlete!) and discussed his ice tea used during the swim. He mentioned that it was not ice tea but non-alcoholic beer!! I was shocked to hear this of course and he supplemented his nutrition strategy in every discipline of the race with beer. He mentioned, lots of calories and carbohydrates and it worked for him. Many of the Europeans will drink beer during the long distance races. Some of the other interesting items I have noticed over the years include: cans of mackerel, tuna fish, roasted chicken, hamburgers, pizza, turkey sandwiches, nutella sandwiches (very popular) and mashed potatoes mixed with various meats. The Europeans will eat these items in every discipline. It's hard for me to imagine eating tuna fish during a swim!
I have noticed over the years that most ultra-triathletes pack in the "heavy" calories and food during the bike and then will just drink calories during the run section. An interesting trend is with the Red Bull type energy drinks. They are becoming very popular. During the DECA Ironman as I ran through the transition area and scanned each athletes table of food, they all included energy drink cans.
Each person's strategy for nutrition is unique and we all continue to "fine-tune" what works best for each of us. Personally, I continue to experiment and test new products and have learned over the years how crucial race nutrition is with respect to a good or bad race. I know we have all heard it so many times - never experiment on race day with equipment, nutrition, etc. It amazes me that so many athletes continue to test new food/drinks on race day and then I see many of them headed into the bathroom/porta johns during the race!
Monday, November 23, 2009
DECA Iron Triathlon - Race Summary
Race Re-Cap 2009 DECA Iron Triathlon
November 9-19th
24 Miles swimming - 760 laps in the 25 meter pool
1112 miles biking – 930 laps on the bike loop
262 miles running – 220 loops on the run loop
Total time 141:28:26
5th Overall
Jan (wife and partial crew) and I arrived in Monterrey on Nov. 5th. There was a sense of anticipation and nervous energy as we met with all our friends, athletes, and crews from around the globe. It is a family atmosphere that makes these races so special. After the mandatory blood tests and final rule descriptions we all attended the grand opening ceremony hosted by the local media, (the BBC was filming as well) at a large hotel in Monterrey (downtown).
The opening ceremony included introduction of the athletes along with a huge buffet with mariachi bands. It was the last time for everyone to have fun and relax before the stress two days later with the beginning of the race.
The field was stacked including Matej (Slovenia), Pascal (France), Ference (Hungary) and Kari (Sweden) all looking to do well and secure enough points for the World Cup points championship. My goals were to: 1. Finish the race 2. Run well (second part of each marathon) as I know many would go out to fast and consistency would be my key race strategy.
We spent the day Sunday (day before the race) buying more food and supplies from the grocery store so we had everything possible and not have to waste time later while the race will under way. I was nervous for sure which is always a good sign for me.
Race Day!
We awoke to a nice sunny 65 degree morning and all the athletes met at the race transition area for body weight analysis and drop off urine samples. This process was completed every morning and after the race to provide a report for all athletes that illustrated the effect of fat loss, dehydration, and muscle mass and body weight. As a group we all rode to the University swimming pool. I felt like I had a rock in my stomach and tried to calm my nerves down! I was matched with Peter Cusick from London in my lane and it was finally game time as we all jumped in the water. Jorge gave us the signal to “go” and we were off on the start of this 10 day adventure.
As I expected, many racers went very hard on day one and I focused on holding back and staying within myself which was difficult but in the end became the perfect strategy for me.
There were the normal up’s and down’s each day from day 2-7 including unbelievable heat (95 degrees and over 100 in the direct sun), brutal warm water in the pool which was 87 degrees (imagine how hot it was wearing a wetsuit – felt like being in a sauna and made you nauseous). Every day, I told myself to focus on never getting off the bike– no matter what and how tough it would be. This strategy was huge for me as many racers would stop and take some time off the saddle to eat, recover, etc. I have been racing 24 years but don’t remember many races with the heat we had for those couple days. My goal each day was to stay consistent for the day in all the sport disciplines. It became difficult to hold back, and then all of a sudden many athletes started dropping out, dropping way back on the run and then the injuries started for many athletes. I continued to push the last ½ of each marathon and was able to put significant time on many of the athletes and my confidence continued to grow each day. I was experiencing was normal foot blisters and saddle sores, but nothing compares to some of the medical issues other’s were facing on a daily basis.
My second Super-Crew – Rick Freeman was instrumental in driving me to keep eating more and more food. My base food consisted of Hammer products and Perpeteum being the main fuel. However, throughout the bike, I ate pounds of Mexican beef, chicken, sandwiches, nutella and an assortment of “real” food for extra calories and taste. It worked to perfection and one item that became an ongoing joke between Rick and me was that on one loop I asked for Beef with Ice chips. As you can imagine, when he and all the crew heard that, there were plenty of “Did he say, beef with ice?” It was so hot and it tasted like heaven.
Day 8 – Day 9
These two days were especially tough mentally and physically as I had a fever, sweats, and bad cold. I did not get much sleep during these days as the fever occurred both evenings and felt horrible for the swim and bike disciplines. My goals changed and it was all about “holding it together” and get to Day 10 with the hope that I would feel better to finish strong on the run.
Day 10
It was hard to believe that we all (10 remaining athletes out of the 18 starters) were lining up for our last ride over to the pool. There was a ton of excitement in the air and we all discussed what it’s going to feel like when we would cross the finish line for the last time (but still had a full Ironman left!!). I took it steady all day and could not wait to get off the bike and onto the last discipline of running. I decided to run the whole marathon with no walking with the goal of finishing strong. I was still feeling under the weather, but the run went well and the final lap had arrived. Rick gave me the U.S.A. flag and of course a Pittsburgh Steelers terrible towel to wave as I came through the finish line. Rick had the song Renegade by Styx (huge Pgh. Steelers song) wired into the speakers and I saw the finish line. Emotionally, it was like no other race in my life. I sprinted (pulled my left hamstring at the finish line) and screamed all the way through the finish line. I was mobbed by all the other racers, crews, race volunteers, photographers, etc. and had beer squirted and poured over my head (of course it kept my tears hidden). I took a 16 oz can and chugged it in record time and it was amazing how wonderful it tasted at that point. Emotionally, I was exhausted and could not believe it was finally over. As everyone finished, it was the same emotions and joy and the family atmosphere was at its best.
We all waited at the finish line and partied with wine, rum, tequila, etc. to cheer on the remaining racers still on the marathon course. I will never forget the memories of the finish and celebrating with all the athletes. It was the race of my life and still pinch myself that I actually completed this massive race.
The best feeling occurred when several of the veteran DECA Ironman athletes told me that I was very mentally strong throughout the race and I am now “A DECA IRONMAN” and part of a very select group of athletes around the world. That’s when it sunk in!
I can’t thank all the support especially when I had a couple days between crew when Jan left and Rick arrived. Paetra (Kari’s wife) and Angela (Peter’s wife) were unbelievable and treated me like their own family – providing all the necessary food, supplies, etc.
A big congratulation to all the finishers and Ference for a tremendous race and overall IUTA Series winner!
MEMORIES FOR A LIFETIME!
November 9-19th
24 Miles swimming - 760 laps in the 25 meter pool
1112 miles biking – 930 laps on the bike loop
262 miles running – 220 loops on the run loop
Total time 141:28:26
5th Overall
Jan (wife and partial crew) and I arrived in Monterrey on Nov. 5th. There was a sense of anticipation and nervous energy as we met with all our friends, athletes, and crews from around the globe. It is a family atmosphere that makes these races so special. After the mandatory blood tests and final rule descriptions we all attended the grand opening ceremony hosted by the local media, (the BBC was filming as well) at a large hotel in Monterrey (downtown).
The opening ceremony included introduction of the athletes along with a huge buffet with mariachi bands. It was the last time for everyone to have fun and relax before the stress two days later with the beginning of the race.
The field was stacked including Matej (Slovenia), Pascal (France), Ference (Hungary) and Kari (Sweden) all looking to do well and secure enough points for the World Cup points championship. My goals were to: 1. Finish the race 2. Run well (second part of each marathon) as I know many would go out to fast and consistency would be my key race strategy.
We spent the day Sunday (day before the race) buying more food and supplies from the grocery store so we had everything possible and not have to waste time later while the race will under way. I was nervous for sure which is always a good sign for me.
Race Day!
We awoke to a nice sunny 65 degree morning and all the athletes met at the race transition area for body weight analysis and drop off urine samples. This process was completed every morning and after the race to provide a report for all athletes that illustrated the effect of fat loss, dehydration, and muscle mass and body weight. As a group we all rode to the University swimming pool. I felt like I had a rock in my stomach and tried to calm my nerves down! I was matched with Peter Cusick from London in my lane and it was finally game time as we all jumped in the water. Jorge gave us the signal to “go” and we were off on the start of this 10 day adventure.
As I expected, many racers went very hard on day one and I focused on holding back and staying within myself which was difficult but in the end became the perfect strategy for me.
There were the normal up’s and down’s each day from day 2-7 including unbelievable heat (95 degrees and over 100 in the direct sun), brutal warm water in the pool which was 87 degrees (imagine how hot it was wearing a wetsuit – felt like being in a sauna and made you nauseous). Every day, I told myself to focus on never getting off the bike– no matter what and how tough it would be. This strategy was huge for me as many racers would stop and take some time off the saddle to eat, recover, etc. I have been racing 24 years but don’t remember many races with the heat we had for those couple days. My goal each day was to stay consistent for the day in all the sport disciplines. It became difficult to hold back, and then all of a sudden many athletes started dropping out, dropping way back on the run and then the injuries started for many athletes. I continued to push the last ½ of each marathon and was able to put significant time on many of the athletes and my confidence continued to grow each day. I was experiencing was normal foot blisters and saddle sores, but nothing compares to some of the medical issues other’s were facing on a daily basis.
My second Super-Crew – Rick Freeman was instrumental in driving me to keep eating more and more food. My base food consisted of Hammer products and Perpeteum being the main fuel. However, throughout the bike, I ate pounds of Mexican beef, chicken, sandwiches, nutella and an assortment of “real” food for extra calories and taste. It worked to perfection and one item that became an ongoing joke between Rick and me was that on one loop I asked for Beef with Ice chips. As you can imagine, when he and all the crew heard that, there were plenty of “Did he say, beef with ice?” It was so hot and it tasted like heaven.
Day 8 – Day 9
These two days were especially tough mentally and physically as I had a fever, sweats, and bad cold. I did not get much sleep during these days as the fever occurred both evenings and felt horrible for the swim and bike disciplines. My goals changed and it was all about “holding it together” and get to Day 10 with the hope that I would feel better to finish strong on the run.
Day 10
It was hard to believe that we all (10 remaining athletes out of the 18 starters) were lining up for our last ride over to the pool. There was a ton of excitement in the air and we all discussed what it’s going to feel like when we would cross the finish line for the last time (but still had a full Ironman left!!). I took it steady all day and could not wait to get off the bike and onto the last discipline of running. I decided to run the whole marathon with no walking with the goal of finishing strong. I was still feeling under the weather, but the run went well and the final lap had arrived. Rick gave me the U.S.A. flag and of course a Pittsburgh Steelers terrible towel to wave as I came through the finish line. Rick had the song Renegade by Styx (huge Pgh. Steelers song) wired into the speakers and I saw the finish line. Emotionally, it was like no other race in my life. I sprinted (pulled my left hamstring at the finish line) and screamed all the way through the finish line. I was mobbed by all the other racers, crews, race volunteers, photographers, etc. and had beer squirted and poured over my head (of course it kept my tears hidden). I took a 16 oz can and chugged it in record time and it was amazing how wonderful it tasted at that point. Emotionally, I was exhausted and could not believe it was finally over. As everyone finished, it was the same emotions and joy and the family atmosphere was at its best.
We all waited at the finish line and partied with wine, rum, tequila, etc. to cheer on the remaining racers still on the marathon course. I will never forget the memories of the finish and celebrating with all the athletes. It was the race of my life and still pinch myself that I actually completed this massive race.
The best feeling occurred when several of the veteran DECA Ironman athletes told me that I was very mentally strong throughout the race and I am now “A DECA IRONMAN” and part of a very select group of athletes around the world. That’s when it sunk in!
I can’t thank all the support especially when I had a couple days between crew when Jan left and Rick arrived. Paetra (Kari’s wife) and Angela (Peter’s wife) were unbelievable and treated me like their own family – providing all the necessary food, supplies, etc.
A big congratulation to all the finishers and Ference for a tremendous race and overall IUTA Series winner!
MEMORIES FOR A LIFETIME!
Thursday, October 29, 2009
Background of Ultra Distance Triathlons - Moving beyond the Ironman
I have been competing in triathlons for 24 years with a focus over the last 5 years toward Ultra-Distance triathlons. I have competed in several Double Ultra competitions and last year completed the Quintuple Ironman (5 Ironmans continuous). This year’s focus is the DECA Triathlon (10 full triathlons – 1 per day for 10 straight days) in Monterrey Mexico.
History: The first Double Triathlon competition (4.8 miles swimming, 224 miles biking, 52.4 miles running) was held in Huntsville, Alabama in 1984. As the Ironman has become very popular in the U.S.A., the ultra-distance race scene has been adopted primarily in Europe. Over the last several years, our only Double/Triple Triathlons in the United States (Virginia) has been sold out. There has been an increase in entries and interest in the longer distance races as many individuals want an experience a challenge beyond the Ironman distance.
There is a governing body for ultra-distance triathlons - International Ultra Triathlon Association, www.iutasport.com. Check out the website for information about the 6 races included in the World Cup series.
Most popular international IUTA race distances include the following:
1. Double Triathlon – 4.8 miles swimming, 224 miles biking, 52.4 miles running
2. Triple Triathlon – 7.2 miles swimming, 336 miles biking, 78.6 miles running
Other Distances – The following series of races are held annually in Mexico (November) (the DECA Triathlon would be considered the “Hawaii” of ultra-distance races)
3. Quadruple Triathlon – 9.6 miles swimming, 448 miles biking, 104 miles running
4. Quintuple Triathlon – 12 miles swimming, 560 miles biking, 131 miles running
5. DECA Triathlon - 24 miles swimming, 1112 miles biking, 262 miles running
The races in Mexico change the format each year from a continuous race to an “Ironman distance per day” format. For example, the 2008 DECA Triathlon was continuous, thus 24 miles swimming followed by the 1112 miles of biking and finishing with an “easy” 262 miles of running. The 2009 race will be in the “Ironman per day for 10 days format”. Each race has its own difficulties with sleep deprivation for the continuous vs. the recovery needed each day after sleeping in the per day format.
As the popularity has increased in the U.S.A. from athletes, recently Inside Triathlon magazine included an entire article about last year’s DECA Triathlon from Mexico.
Very similar to the ultra running races across the county, these ultra-triathlons have very relaxed “family” atmospheres prior to and after the events (it’s all out racing when the gun fires). It’s been a pleasure meeting all the individuals from different cultures, and to learn from the European training and nutrition programs.
One interesting aspect of these races is that they are all “circuit” courses. It would be very difficult to close down roads, having police for intersections for 20+ hours so the majority of the swimming is done in a pool, the biking and running sections are held on short loops that range from 1.2 miles to 5 miles. It’s a very different type of racing and mental strength like 24 hour running races is crucial for a strong race performance.
History: The first Double Triathlon competition (4.8 miles swimming, 224 miles biking, 52.4 miles running) was held in Huntsville, Alabama in 1984. As the Ironman has become very popular in the U.S.A., the ultra-distance race scene has been adopted primarily in Europe. Over the last several years, our only Double/Triple Triathlons in the United States (Virginia) has been sold out. There has been an increase in entries and interest in the longer distance races as many individuals want an experience a challenge beyond the Ironman distance.
There is a governing body for ultra-distance triathlons - International Ultra Triathlon Association, www.iutasport.com. Check out the website for information about the 6 races included in the World Cup series.
Most popular international IUTA race distances include the following:
1. Double Triathlon – 4.8 miles swimming, 224 miles biking, 52.4 miles running
2. Triple Triathlon – 7.2 miles swimming, 336 miles biking, 78.6 miles running
Other Distances – The following series of races are held annually in Mexico (November) (the DECA Triathlon would be considered the “Hawaii” of ultra-distance races)
3. Quadruple Triathlon – 9.6 miles swimming, 448 miles biking, 104 miles running
4. Quintuple Triathlon – 12 miles swimming, 560 miles biking, 131 miles running
5. DECA Triathlon - 24 miles swimming, 1112 miles biking, 262 miles running
The races in Mexico change the format each year from a continuous race to an “Ironman distance per day” format. For example, the 2008 DECA Triathlon was continuous, thus 24 miles swimming followed by the 1112 miles of biking and finishing with an “easy” 262 miles of running. The 2009 race will be in the “Ironman per day for 10 days format”. Each race has its own difficulties with sleep deprivation for the continuous vs. the recovery needed each day after sleeping in the per day format.
As the popularity has increased in the U.S.A. from athletes, recently Inside Triathlon magazine included an entire article about last year’s DECA Triathlon from Mexico.
Very similar to the ultra running races across the county, these ultra-triathlons have very relaxed “family” atmospheres prior to and after the events (it’s all out racing when the gun fires). It’s been a pleasure meeting all the individuals from different cultures, and to learn from the European training and nutrition programs.
One interesting aspect of these races is that they are all “circuit” courses. It would be very difficult to close down roads, having police for intersections for 20+ hours so the majority of the swimming is done in a pool, the biking and running sections are held on short loops that range from 1.2 miles to 5 miles. It’s a very different type of racing and mental strength like 24 hour running races is crucial for a strong race performance.
Friday, October 23, 2009
Upcoming Calendar
Coming Soon a racing calendar with all ultra distance triathlons, running, cycling races. This valuabe resource will provide actual athlete ratings with respect to course difficulty (statistic snapshot), course conditions/terrain, destination for extended vacation, low key vs. large scale race, entry fee and specific focus on best value races. A rating scale will be created based on a series of topics and can be used to evaluate future races.
It will be a one-stop resource center for endurance athletes to coordinate planning their race seasons.
Additonal enhancements will include all races from 10K and longer in every state in the U.S. and then eventually to international destination races.
It will be a one-stop resource center for endurance athletes to coordinate planning their race seasons.
Additonal enhancements will include all races from 10K and longer in every state in the U.S. and then eventually to international destination races.
2 Weeks Before the DECA
Tomorrow, gearing up for last big weekend before the DECA Triathlon (10 X Ironman in 10 days) in Monterrey Mexico. One more 3 hour run and 6 hour ride then a reduced week of mileage next week. Countdown is on 2 weeks till we leave for Monterrey.
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