IRONMAN

An Endurance SportBy Sunil, Richard and Amit

It all started in 1979….

Swim 3.8 kms

Bike for 180 kms

Run 42.2 kms

And brag for rest of your life….!

History of Ironman• "Whoever finishes first, we'll call him the Iron Man." – John

Collins.• 1st Ironman event Feb 18th 1978.• Gordon Haller 1st person to earn the title with a time of 11

hours, 46 minutes, 58 seconds.• Hawaiian Ironman is regarded as an honored and prestigious

triathlon event to win worldwide.• Ironman Hawaii course record was set in 2011 by Craig

Alexander (Australia), whose winning time was 8 hours 3 minutes 56 seconds.

• Chrissie Wellington (Great Britain) set the women's course record in 2009 with a winning time of 8 hours 54 minutes 2 seconds.

35 years of IRONMAN

In 1989 and the battle called IronWar where Mark Allen finally beat “The Man” in the most famous head-to-head race in IRONMAN history. After winning his first IRONMAN World Championship, Allen went on to win five more….

Leg amputee Jim MacLaren proved that as an amputee he could not only finish the event, but that by going 10:42 with a prosthetic leg, he was in the top 20 percent in the race.

John MacLean of Australia became the first para-athlete to make all the cut off times and finish IRONMAN in 1997

• Won 76% of career events.• Finished on the podium 88% of the

time.• Won 200+ races around the world

since 1993.• Only person ever to be Olympic

Course + Ironman World Champion.• 12 Ironman Victories, more than any

other male.• Broken 8 hours in Ironman distances 4

times (Only man to break it more than twice)

• Five-time International Triathlete of the Year.

Chris McCormack

Craig Alexander – ‘Crowie’• Won the inaugural 70.3

Ironman World Championship• Won both the Half Ironman

and Ironman World Championships in the same year in 2011

• Three times World Champion at KONA

• Fastest time of 8 hrs and 3 minutes at KONA

• Dubbed as “Alexander the Great” and “King of Kona”

Chrissie Wellington

• 4 times Ironman World Championship

• Fastest times for Women at the World Championships year on year

• Fastest time of 8 hrs and 54 minutes at KONA

IRONMAN has its own Drama

The Famous ‘Team Hoyt’

The Famous Crawl

IRONMAN is for ‘Everyone’

IRONMAN is more than a Endurance event….

IRONMAN is a lifestyle….!

Triathlon DistancesName Swim Bicycle Run Notes

Kids of Steel 100–750  m 5–15 km 1–5 km Distances vary with age of athlete. See: Ironkids

Novice 300 m 8 km 2 km Distances vary, but this is a standard Novice distance course in Australia (often called enticer triathlons).

Super Sprint 400 m(0.25  mi)

10 km(6.2  mi)

2.5 km(1.5 mi)

Distances vary, but this is a standard Super Sprint course.

Sprint 750 m(0.47 mi)

20 km(12.4 mi)

5 km(3.1  mi)

For pool-based races a 400 or 500m swim is common.

Olympic 1.5 km(0.93  mi)

40 km(24.8  mi)

10 km(6.2  mi)

Also known as "international distance", "standard course", or "short course"

Half 1.93 km(1.2  mi)

90 km(56  mi)

21.09 km(13.1  mi)

Also known as "middle distance", "70.3" (total miles traveled), or "half-ironman".

Full 3.86 km(2.4  mi)

180 km(112  mi)

42.2 km(26.2  mi)

Also known as "long distance" or "Ironman Triathlon”

Sunil Menon

• Company – Microsoft• Position – Test Architect• Family

– Wife – Seema Menon– Children – Sradha Menon 10

years Sammit Menon 8 years

• Race Director Airtel Hyderabad Marathon 2011 & 2012

• 1st in 75km Bangalore Ultra Marathon 2012 time of 7:14

• Sri Lanka Ironman 70.3 2012 Finisher

Sri Lanka Ironman 70.3• Why was it special?• The Journey• D- Day• The Swim• The Bike• The Run• Lessons Learnt

Richard McDowell

• Company – Harsco Metals• Position – Global Design

Manager

• MetaMan Bintan 70.3 2012 3rd (30-34) 5:06

• Airtel Hyderabad Marathon 2012 2nd 2:59

• Hyderabad Heritage Marathon 2012 2nd 1:23

• Laguna Phuket Triathlon 2012• Phuket Ironman 70.3 2012

12th 4:53• Abu Dhabi International

Triathlon 2013

Bintan 70.3

Local wildlife

Bintan 70.3

Preparation

Bintan 70.3Body marking

Bintan 70.3

Pro Start

Bintan 70.3

a more leisurely start

Bintan 70.3Out of the water and still smiling!

Bintan 70.3

Out onto the bike

Bintan 70.3

Out onto the bike

Bintan 70.3

Bike leg done

Bintan 70.3

Mid-way through the run – still smiling!

Bintan 70.3

Obligatory sprint finish

Bintan 70.3

Obligatory sprint finish

Bintan 70.3

The aftermath

Bintan 70.3

Awards Ceremony

Bintan 70.3

The Medals

Bintan 70.3• Learnings– Realistic goals– Be prepared to adjust expectations to finish

instead of DNF– Slow by pre-race strategy might be fast on the

day– No new equipment on race day– Small time penalty for putting on socks might be

worth it– Hydration/nutrition– Staying in event resort convenience

Ironman Phuket 70.3

Calm before the storm

Ironman Phuket 70.3

Age-group start

Ironman Phuket 70.3

Into the waves

Ironman Phuket 70.3

Swim survived

Ironman Phuket 70.3

Out on the bike – getting aero early

Ironman Phuket 70.3

Out on the bike – before the rain

Ironman Phuket 70.3

Start of a nice cool run

Ironman Phuket 70.3

End of a rather hot run – looking determined

Ironman Phuket 70.3

Proven by the HRM – 194 BPM

Ironman Phuket 70.3

Target accomplished!

Ironman Phuket 70.3

Cooling down

Ironman Phuket 70.3

Happy Hyderabadis

Ironman Phuket 70.3

• Learnings– Be prepared for changing weather– Equipment functionality– Pre-race nutrition– No podium or top-10, but still qualified for Las

Vegas 70.3 World Championships

Abu Dhabi International

• Learnings– Swim in a straight line!

Abu Dhabi International

• Learnings– Don’t forget your lube!

Abu Dhabi International• Learnings– Swim in a straight line– Don’t forget your lube– Painkillers = bad idea– Pushing too hard = consequences later– Pre-race day hydration– Stay close to race event– Don’t miss race briefing– Not every race goes to plan!– Transition almost as important as other legs– Olympic gold medalists are fast!

Abu Dhabi International

With Gayathre – her first triathlon

Amit Samarth

• Profession – Public Health Professional• Professional goal – to be more

involved with programmes promoting physical activity

• Family• History in sports…

– Bodybuilding

– Black belt in Taekwondo

–Marathons

– Ironman

Past… Present…

Phuket Ironman 70.3

• Why was it special?• The Journey• D- Day• The Swim• The Bike• The Run• Lessons Learnt

• Why I do Triathlons?–Triathlete is a complete athlete. Has

to be good at all three sports

• Future goals for Ironman?–To do full ironman–Qualify for Kona World

Championship

• My favorite sport in Triathlon –Running

• What I like about Triathlon?–Triathlon needs a mix of physical

and mental ability and also needs a bit of courage

• What I hate about Triathlon?– Bike leg, presently I don’t have a equal

ground

Is Triathlon for me?

Training

All goals in the life are accomplished by a process and

discipline

Hard work can overcome lack of talent or skill or genetics

Secret is Belief

Doing it the right way- Swim (Sunil)

• Swimming Form– Hand entry, catch, pull, push, and recovery.– Drag– Streamlined posture– V-line entry– Swimming drills• Kick drill• Pull buoy drill• One arm drill• Catch-up drill• Fingertip drag

Doing it the right way- Bike (Rich)

• Cycling Form– Aero position comfort vs speed

Doing it the right way- Bike (Rich)

Equipment - Speed can be bought or earned

Doing it the right way- Bike (Rich)

Travel – arriving in one piece

Doing it the right way- Bike (Rich)

• Hydration– Convenient

and aerodynamic bottles

Doing it the right way- Bike (Rich)

• Nutrition– Fail to fuel – Fail to

perform at your best

Doing it the right way- Bike (Rich)

• Pacing– Information

to know when and how hard to push

– Efficient cadence

– Heart rate under control

Doing it the right way- Bike (Rich)

Heart rate - how long can you sustain an effort?Leaving some in reserve for the run

Doing it the right way- Bike (Rich)

• Power– True

reflection of effort output

– Very expensive

Doing it the right way- Bike (Rich)

• Power– Strain

gauges in crank spider

– Cadence sensor built-in

Doing it the right way- Bike (Rich)

• Power– Strain

gauges in rear hub + cadence sensor

– Cheaper but slightly less versatile

Doing it the right way- Bike (Rich)

Power- Truest way to measure even effort

Doing it the right way- Bike (Rich)

• Cycling Form– Spinning in circles– Relaxed + static upper body– Comfortable + aerodynamic position– Saddle height critical– Cadence to suit your strengths + distance– Drills• Cadence Workout• Hill training• Sprints from near stationary• Endurance + strength trained separately

Doing it the right way- Run (Amit)

• Running Form– Foot strike– Stride–Posture–Running drills• Butt kicks• Knee-ups

• Brick Workouts

How to get there?• Structured Training Plan– Register for a event. Set yourself a goal.– Motivation– Balanced Life– Avoid being under-trained– Avoid being over-trained

• Evaluate your strengths and weaknesses• Diet– You can’t “Eat What You Want”– Pre-training diet– Increase Protein Intake

• Core Strength Training• Get Started

Training Outline

• Orientation– 2 weeks of progressive training. Nothing too hard.

• Pre-Season– 20 weeks of building up strength and endurance.

• Competitive Season– 12 weeks of higher intensity training and racing. Focus

and sharp period.• Taper Period– 2 weeks. Time to relax, double-up your focus, and

execute on your race strategies.

Sample Training Week

Nutrition

Most important to stay healthy during

training

Eat small and frequent number of

meals avoid overeating

For protein – eggs and non-veg

For carbohydrates – depend on rice

and grains

Dry fruits

IRONMAN