As some of you know, I only started triathlon training a few months before I moved to Colorado. My first triathlon was the Disco Triathlon at Lake Grapevine just outside of Dallas in 2006. It was a sprint triathlon (500 M swim, 12 mile bike, and 3 mile run). I rode my mountain bike and had to walk a part of the run. Finishing that race was a HUGE accomplishment for me as I hadn’t exercised 2 days in a row for 15 years (unless you count rocking out on stage).

Anyway, that triathlon was hosted by Dallas Athletes which is owned by Tom Ryan. Ever since that race I have been working with Tom on many of his websites. He has also continued to give me tips and encouragement throughout my continued triathlon training.

Here is a recent e-conversation I had with him:

Hey Tom
Hey Aden

Just want to say thanks for taking the time to send this email. I know you are a busy man, and get tons of advice requests from your people. It means a lot.
Happy to help you. Anytime.

I do have a good support system, although I’m not using a coach this season. Just a book.
As I tell anyone who uses a book or on-line program, they can be helpful with guidelines but they do not take into account individual differences such as fatigue or base fitness to name just a couple variables.

You told me 2 years ago when I was having trouble with heat exhaustion to take Endurolytes and Magnesium. I have those, but don’t remember the timing/frequency you recommended.
I would suggest magnesium twice a day, 400 mg. As far as electrolytes/sodium/endurolytes, everyone is different. For the heat your talking about I would start with 1000 per hour while training. I would start NOW, TODAY! You may find you need 2000 mg. per hour. Hydration and electrolyte balance are the keys to your success. Miss them and they can take you out. Other than injury or illness, water/fueling/hydration are the “bees knees.”

I am drinking lots of water everyday. I am doing a long open-water swim on Saturday and I am doing the Boulder Peak (Olympic) on Sunday. Then I only have 2.5 weeks left. I’ll be doing some shorter runs (under 13) and shorter bikes (under 50) while maintaining a swim of 3000 meters 3 times a week. (unless of course you tell me not to)   Here is what I would do. The Boulder Peak Triathlon means nothing. Your goal is in 2.5 weeks. What “things” will help you achieve your goals at Vineman? You’re not going to get in better shape. Hard workouts will tax you and take precious time to recover. If you chose to do B. Peak, I would suggest doing the swim and the bike. Forget the run. Injury (IT Band) can be, and should be, a major concern for you. We need to give the IT Band time to rest. Running, not matter how long, will NOT help your injury. So why do it? You’re NOT going to get in any better running shape in the next 2.5 weeks. Your biking mileage (50 miles) seems fine. I would keep your workload high. In other words, work it baby until Race Week. As far as the swim, honestly, it is no big deal. 2-3 times per week is fine. Try some longer intervals, 3 x 600 or 5 x 500. If you can does those swims, you’re ready to go.

Maybe this will help.

For ALL of my Ironman’s I have never done a 3000 yard swim workout. My longest swim in training was 45-minutes. I never had a problem with the swim. My fittest level and adrenaline took care of the swim.

For ALL of the Ironman’s I did one, 100 mile ride in training. The majority of my riding was 50-80 miles at a high workload. With each Ironman I got faster. The bike on my first Ironman (Hawaii) was 14 mph. Damn near dead last! My final ride at Ironman, 22.5 miles per hour. The important note is I did nearly 50% less training mileage at my last Ironman vs. my first.

For ALL of the Ironman’s I ran LESS with each one. Training for my final Ironman my longest run was 13 miles. In the race I made a fueling mistake that took me nine-miles to rectify with my body. The final six miles of the event I ran a 6:12 pace.

What all of this told me, the less I trained the better I did at Ironman racing. I learned how to fuel and hydrate, the need for recovery from all I was asking my body to do for me.

Try this, it is better if you go into race day 25% undertrained vs. 1% over-trained.

Here is a little insight that I hope will help you. If I can be of further assistance, I am always in the foxhole with you.

The goal of my first Ironman was 16:59:59. One second before the cut-off. I honestly thought last place would be kind of cool. My advice, forget ALL your time and speed expectations. Let your body decide its pace.
You’re asking your body to do something it has NEVER done in its 39-years of existence. No one can tell you how you are going to respond. Everything is an educated guess at best.
Right now your body is tired and your IT Band is pissed. You may walk 90% of the run. You will not be alone.
The type of training you are doing is not just swimming, biking and running. It is nutrition, stretching, hydration and strength training. Getting all of that right is very difficult.
I would not make any changes on your running before your event. Your muscle memory is already programmed. When the event is over, if you feel you want to work on your running, that would be the time.
Here is some more good news …

The best thing for you do is NOT run another mile until race day. The rest will help you. Running will not.
You cannot get any fitter between now and race day. Swimming, rest and nutrition are the “Brass Rings.”
In the end, the KEY, I mean THE KEY to all of this is hitting your hydration and fueling. If you miss them, they will show up at the end of the bike or the entire run. Even if your IT Band felt perfect, you would still be walking A LOT on the run. In all your training you never did a 100-mile ride followed by a 20+ mile run. The body needs to learn. If the temps. are going to be in the 90’s, your sweat rate will be the key to you finishing the event.

I could go on and on. Like I said, if you want more info., I am happy to help.

You’ve come so far!

Tom