10 More of the 50 IRONMAN Secrets and Tips From Mitch Thrower

21. The Ironman is TOMORROW. You're done. A year or perhaps a decade of preparation is behind you. It's time to shut down, and relax. Nervous energy is normal, so expect it.
20. Just before the cannon blows during the swim, lift your legs to the top of the water so you're horizontal rather than vertical for the start.
19. If your goggles don't fit very well or tightly, and you're worried about losing them, feel free to bring an extra pair and tuck them in the back of your swimsuit, just above your butt. You won't likely need them, but you'll feel much better on your swim. It's like biking with a spare.
18. Eat early tonight, don't change your routine.
17. Don't wait to relieve yourself on the bike. Just do it. Get it done. It's hard to bike when you have to use the, um, "rest" room. So stand, check behind you. Veer safely to the right and relax. Please use a water bottle to rinse yourself and your bike, but only if you have enough water. One year I was unable to, um, relax on the bike until mile 80. Miles 65-70 felt awful. If you have to stop and pull over, then do it. It's a long ride.
16. If you cramp on the run, let all your air out of your lungs and bend over slowly. Then stand up WITHOUT breathing in, and slowly start to run, and viola! Your cramp will subside - repeat until cramp is gone.
15. Limit the amount of time you're walking during the marathon - set an exact moment when you'll start running again.
14. If you can, save the Coke intake until after Mile 13 of the run, use everything else that you like, and then start to use the Coke for the last half of the run
13. PUT ICE IN YOUR RUNNING HAT - This will change your race. As you come up to the aid station, they will need to know what to get you, so yell up to them with your needs, e.g. ICE, water, etc. That way they will be able to prepare.
12. Hold on to your handle bars, tightly, but when you are biking, relax the non-stressed muscles, e.g. this is a race and you will tend to tense up unnecessary muscles from the excitement of the day. If you remember my words here, and relax the parts of your body that you can when you're swimming, biking and running - you will have a much better race with a much faster time.
11. If I had to pick one thing for you to remember tomorrow - just one thing above all else, that changed my races in Kona and around the world for the better, it would be this: to take in your calories early on the bike and consistently on the bike and run. Don't overdo the carbo drinks, and if your stomach bloats and you need to boot - then don't worry, you can still finish, just stick to simply water after the ordeal, and get calories from the other stuff. Eating earlier on the bike gave me great strength on the run. Think out there. If you do the bike course in 5:30, that's a great deal of digestion and caloric burn time, and then you need the energy for a marathon, so don't be shy. On a personal level, leave your inhibitions at home tomorrow about bodily functions -- it's an Ironman, we're all human, we're all in the human race, and we may have to do human things, so stop at the porta-potty if you have to. Take in the calories you require -- calories are the basis for your energy on race day -get them in early.

Dear Athletes,

I know what you're feeling right now, and though I am not on the island, I am there in spirit - cheering you on when you make your way into the lava field and you hear the squish, squish squish of your running shoes on the pavement.

Tomorrow, race swiftly - leave your troubles behind, trust me - you'll find some new ones ahead.

Try and feel the energy of the island underneath you. Think for a moment about the fact that you are being filled with energy, from the earth's core, and from the sun - and from you.

It is not a coincidence that this great planet earth has a core, and that core is between 5,000 and 7,000 degrees (which is how hot you may feel tomorrow)... but...on the eve of your ironman triathlon - what may just give you the chills - is when I now share with you the fact that the earth's core is made up primarily of the element known as Fe. That's right. The earths core is made mostly of Iron. Just like your core.

Tomorrow, introduce you to yourself. You are alive - that's possible. You are in Hawaii - that's possible. You are at the starting line of the Ironman - that's possible. The cannon will soon fire, and you will show yourself and your world what's possible...

Godspeed,

-Mitch

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Ironman Hawaii Photos and More Tips For a Great Race

Here is the next installment of 20 of this year's 50 Tips and Secrets for a great Ironman:
40. Call someone you love and care about that you have not spoken to in a really long time - tell them where you are, and that you were thinking about them.
39. Get a great night sleep the-night-before-the-night-before-the-race. Research indicates that sleep problems on night before an athletic event does not impact performance, so if you've got the "I can't sleep the night before the race" jitters, don't fret. But the night before the night before? Make sure you get a great night sleep, even if you have to sleep in and miss the hardbodies at the Pier in the morning.
38. Plan what you are going to do after the race, where will you meet folks, what will you eat, etc. There is a kind of wandering collective daze that occurs right after the race. You'll need a massage, you'll need to rinse off, you'll need a clean warm change of clothes. If you can take a warm shower near the race finish that you can use, that's ideal - so start networking!
37. Eat at the Kona Inn - order the Ahi with a baked potato and vegetables - the view is fantastic, the food is fantastic.

36. Be prepared for food delays - Kona's restaurant industry is stretched to the limit with the demands of the finicky triathletes - because we all want our food a special way... If you're on a tight schedule, and want to get meals on time, or when you are hungry, then call ahead and place a TO GO order, that you can then of course, ask them if you can subsequently, upon arrival, eat there - and haaay - you're foods ready by the time you arrive.
35. Take more photos. I mean a TON of photos. This is the Ironman.
34. Explore the Island - get out to some of the beaches that are world famous - Hapuna, Mauna Kea - even check out Captain Cook's monument.
33. Find the store Pacific Vibrations in town. Home of the world famous McMichaels - tell them Mitch sent you and that I say hi. Check out the Ironman memorabilia on the walls.
32. Do some wind sprints on the bike course. Not many, but make sure your legs know what it feels like to go race pace on the Queen K.
31. BE CAREFUL. Hold on to your handle bars, watch the road, car doors, and especially other bikers. During the race, be very careful in the transition area. Because this is the Ironman, people go a bit crazy to get through transition, and you can easily collide, or get your foot stepped on or twist an ankle in transition. Take slow, controlled movements to get through the Ironman safely.
30. Pratice letting your arm relax backwards when you grab a water bottle on the bike - remember that every aid station will be a different experience in hazards.
29. Make sure that you have access to a mobile phone at the finish - you will want to call the people you cannot find.
28. Take two spare tires with you during the race if you have sew ups, take at least three tubes if you have tubular, and plenty of CO2.

Photos : 3athlon.de

27. Get a massage. In fact - get two.
26. Don't get discouraged when you feel how long this race actually is, and how hard it can be. Hope for a day with cloud cover during the marathon, and light winds - but know that that's unlikely. There will be wind. When you expect it to be behind you - it may change. Be ready for a 112 mile headwind - psych yourself up for this - and be thankful for every mile with no wind.
25. Give out some encouragement on race day - tell the people you pass and that pass you "Great job."
24. Swim tips: put a small drop of Johnson's Baby Shampoo in your goggles then rinse it. Pratice swimming with this no-fog technique in the days before the race, and don't put too much in - just a very small film to cover the goggles. Don't freak out when people bump up against you in the swim - relax - when you get hit in the face with a wrist, elbow or ankle - don't hit back. If someone tries to bump or nudge you away from your draft from that perfectly paced swimmer you've found - feel free to hold your ground firmly with your body position, but don't punch them or pull their goggles off, I've seen that happen - and it's not very ironspirited.

23. Send me an e-mail - mitchthrower@yahoo.com with some photos and any stories from your race week or training.
22. Check this blog every 5 minutes.
21. Reach deep inside and ask yourself why you're doing this Ironman. Why are you here, on this island -- so far from home in some ways -- so close to home in others?

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Enough about the Quake - Back To Our Regularly Scheduled Ironman Week

The First 10 Secrets and Tips For Your Best Ironman 2006

50. Find a professional athlete and have your photo taken with him or her. Send it to all your friends who are not triathletes, and say "Me with Thomas, or Me with Belinda."
49. Scope out all the bathrooms at the King Cam - find someone who is staying there, and become their new best friend. In a moment after you help them change their bike tire, or with their swim stroke, say "Hey, do you mind getting me an extra key to your room so I can use the bathroom on race morning?"
48. Make your rock pyramid early. There, um, should be plenty of rocks lying around. If you don't yet know about the rock pyramid - it's a legend, and something really special. Ironman athletes often make "energy pyramids" in the lava fields as a way of connecting with the island, themselves, the people they are dedicating their race to and their spiritual beliefs.
47. Help someone with something. Good Karma is good karma. You'll need all you can get on race day.
46. If you're single, ask a triathlete on a training date. If you're not, ask your significant other to do something really special with you while you're on the island. REALLY special.
45. Prepare everything early. Register early, get all your gear taken care of early, get your bags all set up, your food, your checklist all taken care of long before race eve - as the week progresses, you want as much of your life to be on auto-pilot as possible.
44. If you eat yogurt, then eat yogurt. It will keep the bacteria in your stomach all good for race day. Don't vary brands or eat frozen yogurt during the week. You want to get your digestive bacteria all set with one set, then keep it in sync.
43. Drink ample water, but don't over drink - eat, but don't over eat - and try not to stress about every thing.
42. No Alcohol. I mean it. Every drink this week will make each of the last 5 miles seem 10 minutes longer. You don't believe me? Try it. But not in Hawaii.
41. Stand outside in the rain when it rains. Stretch your arms out and let the rain fall on as much of you as possible - close your eyes, and imagine the rain washing away all your worries, fears, stressors and problems. Forgive yourself for your mistakes. You are alive. You are racing in the Ironman on the big Island of Hawaii, on the planet earth which is spinning around a sun which is spinning around a Galaxy, which is flying through space and time. This is your space. This is your time. When everything is washed off of your conscience, go inside and get dry - you don't want to catch a cold.

...more fantastic photos from 3athlon.de

~

50 Tips and Secrets for Your Best Ironman Experience

Shhhhhhh.
Where is the secret bathroom for Ironman Race morning?

It's that time again...

Time to help you discover the tips and secrets for your best Ironman experience. From race week activities to race strategy. I will post every night, starting tonight, 10 insider secrets and tips.

Just don't tell anyone.

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Ten More Tips and Secrets for Your Best Ironman Experience

It's always challenging to record your thoughts the night before an Ironman.

Every race I've ever done, Ironman or sprint, always affords a wonderful "race eve" which can be challenging, sleepless and at times even stressful.

The best thing to do is to relax - and it's hard. After all, within 24 hours, this Ironman of tomorrow will be over, and that's after 140 miles of swimming, biking and running -- not to mention the tornado transitions or the 2400 other people racing and 4500 people volunteering.

Your life always changes when you hear the encouraging cheers from tens of thousands of spectators.

Ironman Florida is tomorrow.

Here are 10 more quick Tips and Secrets for Your Best Ironman Experience:

71. Sleep with your timing chip on – that way you won’t lose it.

72. Use empty Tic-Tac boxes to carry your salt tablets so they don’t melt.

73. Don’t watch the news until after the race.

74. Eat less fiber the night before an Ironman.

75. Have your “last supper” the night before your race no later than 6PM. Mostly liquid nutrition thereafter.

76. Stay out of the sun the week before the race.

77. Fall in love race week with a triathlete. This is perhaps the single most effective way to ensure that you will find energy on the race course. Mile markers pass quickly when you know there is someone you’re running towards – not away from. (Please only do this if you're single.)

78. Use music to create a perfect auditory environment race day.

79. Bring an extra set of dry clothes to the race - warm clothes - for when you finish.

80. Befriend someone staying at the host hotel or tower near the finish line – sneak in a quick shower in their room, then come back to the finish line.

81. Scroll down for more of the 90 tips and secrets!

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More Tips and Secrets for Your Best Ironman Experience

Here are the next 9 of the 90 Tips and Secrets for Your Best Ironman Experience - scroll down thru this blog for the rest of the tips…

64. On the morning of any Ironman, wake up very early. This will set your whole day on the right course. Make sure you get to a bathroom. If you run out of time, then don’t worry about it – there are plenty on the course.

65. Realize that you will forget something, or something will go wrong -- just accept it. I forgot to put water in my front water bottle, and it was a while before the first bike aid station - so I had salt-water-cotton-mouth for the first few miles of the bike race. I could have let this upset me, but I chose to relax, and enjoy that first sip of water from the first aid-station.

"Anything is possible" may be the Ironman tag line and these words may carry with them a world of possibility for our lives, but when it comes to the race you should also rephrase them -- “Anything can happen.”

Just ask Normann Stadler, former world champion, who, after experiencing some very difficult bike issues including flat tires - and a tire that was glued with enough glue to keep it on the wheel forever – he actually got so frustrated that he hurled the wheel, frisbee style, into the lava fields, and then, following some additional bike issues, he actually flung his bike into the lava field -- breaking it. I like Normann, and he’s contributed quite a bit to our sport, and he had a tough day, but you have to wonder about the pressure. The tires were perhaps over inflated, as were his stress levels.

I had heard that a few weeks before, in San Diego, an impatient commuter did not like waiting behind Normann who was biking and actually chased him down, got out of the car, and pushed him off his bike and then threw his bike into the field. This is perhaps where Normann got the idea to ride and toss. Not sure how much NBC will show of this experience, but this German drama will make good television.

Norman could have finished -- simply waited for some power tools to remove the superglue and the sag wagon – but perhaps it’s different for the professionals that save it all for the cash and career producing race performances. I've noticed that once pros discover that they are not in the money, they sometimes decide that it just might be more economical to drop – and be fresh for the next race. I still think he should have stuck it out.

The agony of waiting 365 days for something and then having a multitude of issues stop you in your tracks must be tough, so, as a pro or age-grouper, you should be prepared for anything to happen.

This race is about overcoming many challenges in order to finish – these challenges don’t stop when the starting gun fires – you have to be prepared, and adaptable to the challenges and course conditions.

66. Get to Hawi as fast as you can. This year was the easiest year to bike to Hawi and back that I have ever experienced. Whitney Lynn, a long time resident of the Big Island said “I have never experienced winds that favorable -- since I’ve been training here.” We actually had a "sail" wind on the way back - this is a wind from the side that if you're on the right wheel configuration - it helps you sail forward. It's better than a tail wind because the wind is catching more of your body. I've been convinced that, in most Ironman Hawaii races, that a minute faster to Hawi = 2 to 5 minutes faster on your overall finish time. Typically, as the island heats up, so do the winds.

67. Remember, you cannot help another biker on the course - it's outside assistance.

68. Get in the water early. This year I started near the pier, and I was able to branch out to the right for some open water so I could stop a few times to take some photos for the special report. If you like open water, swim near the edge of the pack.

69. Book your condo or hotel now for next year’s event – they are almost sold out, and the island real estate market seems to be increasing the prices exponentially as availability becomes more limited with the more spectator-friendly “Tour-de-France style” finish line and race course.

70. Go for a very slow spin the day after the race. This will help your recovery substantially. So before you pack your bike up, head out for a quick spin – make sure you still work. Swimming is the easiest discipline to pick up again after your race, so get back in the water quickly.

71. Wear a bright orange shirt and a Speedo as your Halloween costume this year. Show your race number tan lines. Ask for Power bars instead of candy at the door.

72. Get an Ipod. Learn how to use it. Burn all your CDs into your computer, and become your own DJ for your training and race week music. Music has a powerful influence on performance. Cue up songs that empower you in your mental ipod. Use music to create a “soundtrack” for your training and racing experience, especially during Ironman week. Pick a song to represent every Ironman event or triathlon you do.

My song from this year’s Ironman was from U2, titled “Sometimes You Can’t Make It On Your Own.” I heard it the morning of the event several times and sang it during the run. If you’re interested in my play list of the greatest training songs, e-mail me at mthrower@triathletemag.com

Here are the words – I remember singing it every time someone handed me something at the aid station, and it was going through my head as I hit Ali'i Drive.

Sometimes You Can't Make It On Your Own

Tough, you think you’ve got the stuff
Your telling me and anyone
You’re hard enough

You don’t have to put up a fight
You don’t have to always be right
Let me take some of the punches
For you tonight

Listen to me now
I need to let you know
You don’t have to go it alone

And it’s you when I look in the mirror
And it’s you when I don’t pick up the phone
Sometimes you can’t make it on your own

We fight all the time
You and I, that’s alright
We’re the same soul
I don’t need, I don’t need to hear you say
That if we weren’t so alike
You’d like me a whole lot more

Listen to me now
I need to let you know
You don’t have to go it alone

And it’s you when I look in the mirror
And it’s you when I don’t pick up the phone
Sometimes you can’t make it on your own

I know that we don’t talk
I'm sick of it all
Can you hear me when I sing
You’re the reason I sing
You’re the reason why the opera is in me

Well hey now
Still got to let you know
A house doesn’t make a home
Don’t leave me here alone

And it’s you when I look in the mirror
And it’s you that makes it hard to let go
Sometimes you can’t make it on your own
Sometimes you can’t make it
Best you can do is to fake it
Sometimes you can’t make it on your own

To email this, or any of the Ironmitch blog posts to a friend, just click here or click the small envelope located on the right below any post... it's fast and easy! Spread the word...

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Food

Now I’m sitting here at Lava Java with Thomas Hellriegel (35th place and former world champion), Stephan Vuckovic (10th Place) and current man of vison in Triathlon, Kai Baumgartner. They are eating bacon cheeseburgers (the Lava Java Sunset Burger). This was Stephan’s first race and I asked him what he recommends for my 90 Tips and Secrets on this blog: 62. Stephan recommends for other first timers, “If you feel bad, don’t stop. After the bike, I felt really bad. Athletes need patience and movement. My key to breaking 8:30 was my training and my 2 Milky way bars, 8 Power Gels, Coke, Water and Gatorade on the run.”

When Thomas Hellriegel did his 8:06 here in Kona, he only drank water and coke - no food. The night before the race he had pasta, a tuna steak and some salad. His advice? 63. “Go out and go as hard as you can. Drinking is a sign of weakness.” He is serious about the first part and is kidding about the second part, but it plays in to the “Die or succeed” mentality. Thomas and Stephan are heading to Fuertoventura and then Lanzarote in January. When training near Lanzarote, on the other volcanic island, Teneriffe, Thomas likes to climb the famous Teide volcano from 0 to 7,000 -- 12 times in 14 days.

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Awards and...

The awards were very inspirational - not too long, and very well scripted.

More meetings today, Monday - so after a long day of meetings, I'm finally sitting down to catch up.

It's quite hard to walk down stairs today.

So many thoughts when I watched the sun set on the Ironman Week. Will I be back next year? Should I book my condo now? What will happen between now and then in my life and the lives of the other Ironman athletes?

It is strange that the Ironman has become an annual holiday or like some type of timepiece. It is an event that you don't simply set your clock by -- it is something you set your life by.

Still to come in this blog...

-The Awards

-The Triathlete Party UNEDITED PHOTO GALLERY

-Lulu’s Triathlete Dance Party EDITED... ;)

-Alii drive at 3:00 a.m. the night after the Ironman

-The Oakley Athletes at The Four Seasons for some R&R

-The last 30 tips for Your Best Ironman Experience at any Ironman Event worldwide!

-The easiest race to qualify for Ironman Hawaii...

So come back daily to check in -- and be sure to bookmark this site!

http://ironmitch.blogspot.com

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Photos and 10 more of the 90 TIPS AND SECRETS on The REAL New Year's Eve

What a day. There are a great many "things TO DO", and lots of STUFF associated with this sport. It’s like a puzzle. I’m sitting on the Lani at the Four Seasons and the winds are blowing quite strong out here - so be prepared for a really windy Ironman tomorrow. Here are the next 10 tips of the 90 – I have many stories and photos that I will have to post after the event. Tomorrow, I may be able to get some posts up – so keep checking…

Scroll down for tips...










Make sure to check out Preston, the president of Kestrel, in the photo - he's a wonderful guy and has kept many of us on hot bikes for many years.

I know it’s going to be a long day – but I’m ready, and really looking forward to it. Now my pillow beckons…

62. Tonight’s pro tip is from the 4th place finisher in last year’s race and his 15th consecutive race in Hawaii - Alexander Taubert. I asked him what advice he had for the athletes. His reply? “I have no advice. Just Go.”

63. When you finish reading this blog, go to sleep, the race is in less than 12 hours.

64. You have done all the prep you can. Now relax.

65. Don’t stress about sleeping, if you can, great – if not – no big deal. You’ll be able to sleep fine tomorrow night – trust me.

66. Listen to your body tomorrow.

67. Whatever happens tomorrow in the Ironman, don’t stop. Just finish.

68. As the sun burns your skin tomorrow (the sunblock WILL wash off), let the day burn into your memory.

69. Set two or more alarm clocks tonight.

70. Tonight, before you go to sleep, call someone you love. Tell them.

71. Be camera friendly. Remember, when you come out of the water at the end of the swim, flex, pose, do whatever you want to do, because they take your photo as you exit the water. Suck in that stomach! Riiight. Also at the finish line. Do something amazing when you finish – remember – your photo and video are going out live all over the world with your finish, at http://www.ironmanlive.com/ and it will be accessible on the internet FOREVER.

Thanks to Kai from http://www.3athalon.de/ for the sunset over Kailua Kona photo at the start of this story. Again, even if you don't speak German, check out his site.

And on http://www.triathletemag.com/ you will find more photo galleries and expert stories from the best journalists in the sport.
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Part VI - 90 Tips and Secrets for Your Best Ironman Experience

Here are the next 10 of the 90 Tips and Secrets. Scroll down for the earlier posts to this blog, including the previous tips and secrets...

Thank you all for your continued e-mails supporting this blog at mthrower@triathletemag.com, and for stopping me in the street with your comments -- I'm overwhelmed by the support. You all continue to inspire me to sit here at midnight typing and sharing this experience with you.

At the Carbo dinner they have a tradition of counting up from 1, and having athletes stand and stay standing as they count how many times they have done Ironman Hawaii. I was proud (and a bit surprised) to be able to stand until they said, “Please stay standing if you have completed 11 Ironmans…” And I sat down. Next year…

52. I have a recurring dream. I’ve had it since I was little kid, it happens every month or so -- even now. It’s a dream that I’m flying. That’s not the strange part though; the strange part is that in the dream, if I start to doubt that I can fly, I land on the ground running. Then when I believe I can fly again, I can take off. In real life, I’ve only been able to simulate the flying feeling by descending hills in Colorado when cycling – it’s an amazing feeling to fly. In the Ironman, you will fly -- you will finish -- because you believe you can. If you don’t believe you can, you’ll be right. So believe. This is the origin of human achievement – belief in that thing you call you. So just do.

53. Connect with something bigger than yourself and this race before you start. Ironman has spiritual roots, and so does Hawaii. Religion is always an interesting subject to write about, because you are never sure what people believe, and you never want to offend anyone when it comes to the most fundamental part of life. With all due respect to the different religions of the world – I encourage you, only if it’s your choice – to connect with something bigger before you embark on your journey. Have faith -- you can finish.

54. Wrap your bike gears in plastic, before checking it in – it’s been known to pour the night before the Ironman.

55. Clean and lube your chain. If you can find Teflon Plus – I highly recommend it for this course.

56. Think this week about how you can spread the wealth. The sport of triathlon is filled with successful people from all over the world. Use your network, your savvy business understanding and your influence to inspire a new triathlete in your immediate network.

57. Check your bike in early, and then get your feet up.

58. Have someone give you a shoulder or quad rub down the morning of the race.

59. Make a checklist of everything YOU are going to do tomorrow (Friday) and on Saturday. Plan your time carefully the day and night before the race. If you’re looking for a low-cost awesome pre-race fish and pasta place, find Quinn’s across from the King Kam.

60. You will be with close to 2,000 people in the water swinging their close to 4,000 arms and legs in a human-egg-beater. When you get out of scrambled legs -- and get in to the transition area – PLEASE BE CAREFUL. Many accidents and mishaps can happen in transition, so pay very close attention to people around you, and look in every direction when you are leaving the transition area.

Click this link for more AWESOME PHOTOS and THOUGHTS from Kona from the earlier posts. FOR MORE PHOTOS AND BLOG ENTRIES FROM MITCH CLICK HERE NOW... then scroll all the way down...this link will open the first archives of this blog.

61. Mentally race the race. Spend 15 minutes with your eyes closed going through everything you need to do, and watch yourself do every part of the race successfully.

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Part V - 90 Tips & Secrets for Your Best Ironman Experience

Here are Tips 41-51. For 1-40, just scroll down. The Ironman is the day after tomorrow.

41. Locate a private or secret bathroom option for race morning. There are several. If you can’t find one, make friends with someone staying at the King Kam, and then ask them if you can share their pre-race facilities in their room on race morning.

42. DO NOT use the air conditioning when you are here EVER. Not in the car, and not in your hotel or condo. You want to be “conditioned” to the heat. Although, I must say, this year, it seems much cooler in Kona. But the weather can change in a matter of days or hours here and rain in the evening + sun on hot lava = sauna.

43. Hit the Expo hard – people have come from all over the world to present their products to help you as a triathlete. Spend time in each booth not just for the free stuff, but take the time to find out about the latest and greatest in the nutrition, product and psychology of our sport. NOTE: Find Chris and Cambria from Cassidy’s Massage – they are two of the best massage professionals around and are set up at the expo. Arrange a post-race massage appointment with them.

44. If you feel like you are catching a cold, then make sure to swim casually today and tomorrow, take some Vitamin C, and mentally focus on beating the cold. Drink hot water with lemon.

45. Traffic in and out of Kona is brutal. If you are staying far from town, then leave early to get back in on race morning or for the carbo dinner and awards. Find a friend with a shower and bring clothes you can change into after the race, so you don’t have to leave town after the race if you want to stay and watch the finish. Remember the Queen K closes on race day.

46. Find and shake hands with John Duke. Rumor or legend state that if you shake hands with John Duke from Triathlete in the days before the race you will set a new PR. ; )

47. Go low fiber the day before the race. Don’t be afraid to stop at a porta-potty on the race course – that’s what they are there for.

48. Think BIG picture. Grab a pen or a keyboard and answer the following.
a. Ironman is important to me because? Share this with your "life support" crew.
b. The people who have helped me get here are? Send them a thank you.
c. Saturday I will finish in the following time range: ____ to ____.

49. When you start the swim, just before the cannon fires – lift your legs so you are horizontal when the cannon blows – this will launch you faster into the “battle-bay.”

50. Be ready to get pelted. This swim is brutal, and it’s not the waves – it’s the people. Remember you’re within inches of close to 2000 people who have waited and prepared for an entire year for this moment, and many of them are way too uptight about their finish time. Just plan on getting kicked in the face, having your goggles super-sucked on with an elbow, and someone bumping you off of the perfect heels. Do not hit people back.

51. Get your stuff done race morning and get in the water early - take the time in the ocean to relax and get ready.

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Part IV - 90 Tips and Secrets for Your Best Ironman Experience

31. Head out to the lava fields and build a rock pyramid. Paula Newby Fraser-and the outstanding coaching team at Multisports.com have taught me many things – and this is one of them. (I was a repeat Multisport camper for many years). Build a pyramid out of rocks on the lava fields. It will give you energy and peace during the race. In some way, you will then have a part of you that is a part of the island, and you also will have something to look for on the race course. The squish, squish of your running shoes and long white and yellow lines on black pavement do funny things to your mind. Stack some lava.

32. If you're really worried out about losing your goggles, just put an extra pair in the back of your bathing suit trunks. This is the only place you can safely carry something extra.

33. Go to the Carbo Load and the awards EARLY. The place is massive, but the good seats get reserved early. When you’re there, meet everyone at your table.

34. Go to the mandatory meeting to learn about the course changes, and the specifics for this year’s race.

35. Learn about the signs of dehydration. Chills, etc. If you cannot ingest any more liquid during your race, or you start to throw up on the run, then your carbo intake may be too much. Drink water or coke only if this happens for a while. Drink before you’re thirsty, but don’t bloat yourself with too much.

36. Don’t cut your toenails the night before the race. Do shave your legs the night before.

37. Get to the starting line early. Body marking in Kona is notoriously a long process, and it takes FOREVER to get through the body marking line – and they do not let you into the transition area until you are marked. So plan on an extra 20-30 minutes in the body marking line. If you get there at peak arrival – it could take up to 40 minutes.

38. Have a post finish plan. Where will you meet people, how will you contact them if you come in early? After you meet, what will you do?

39. When you’re swimming back to the pier, do some more extended kicking so your legs work when you stand up. With the same theme, when you’re coming back to town, just before you arrive on your bike, lower your gear and spin for a bit to clear your legs out after the hammering.

40. Remember that Ironman will change your life, but it’s up to you how. No matter when you finish, make sure to come back to the finish line to witness the last finishers around midnight.

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Part III 90 Tips & Secrets for Your Best Ironman Experience.

Here are tips 21-30. Stay tuned for the rest!

21. One of the biggest hurdles for first-time Ironman participants is their perspective on time. The race finish line will always seem farther away when you question whether or not you will ever get there. So put your race in “time-perspective.” Do the math. It takes about 5 hours to fly to Hawaii from LA. It might take you 5 hours to do the marathon portion of the Ironman, or much longer. What % of your entire year will your Ironman race time be? What % of your total life clock? Likely pretty small, but it’s amazing how important these few hours can seem. Does it really matter if you’re 1 hour slower or faster in the grand scheme? Will your daughter be any more proud? Likely not. Go as fast as you can, but keep perspective. It’s a race. It’s YOUR race. You can finish.

22. Simple advice many people don’t follow -- this week, work out in your race stuff. If you get new stuff, try it BEFORE race day. You want to run at a blistering pace, but not with blisters.

23. Really know the biking course. Hawi will be windy – and the winds will change direction as the island warms up. Don’t expect a tailwind if you have a headwind. You should be mentally prepared to bike into a headwind for 112 miles. If you are fortunate enough to find a tailwind coming back from Hawi for a few miles, then ride it hard. If you’re very tired, then ease up a bit and get ready for the long haul back to town.

24. Find a pool. A few years ago, I completed the Ironman in 9hr 59min. Two catapults helped here...

a) the weather
b) the week before the race I was in the pool religiously, not swimming, but running in the water. This stretched out my running gait, and when I got off the bike, I felt so fresh on the run. Running in a pool (without the vest), is a sure-fire way to improve how you feel when you get off the bike and start to run.

25. Go to Wal-Mart and get chalk to write inspirations for your friends and family in the street before they run out.

26. Minimize your sun exposure before the race.

27. Put an extra pair of running shoes and socks in your run special needs bag, in case you want to change out of your soggy squishy ones for your run back to town.



28. Plan your next race before you start this race. You need to be able to see past the Ironman when you start it for the best experience. At the end of the marathon – don’t retire, even for a moment.

29. Give your feet a break – and some air. When you’re not on your bike or running - wear comfortable sandals. Just don’t run in them.

30. PRO tip: From Mark Allen, tonight on the way back from dinner -- get a good night's sleep Thursday night. He should know. I have heard that your performance is not impaired if you do not sleep the night before the event, but that it is the sleep you get two nights before the event will actually impact your race. Mark is a sage; get some rest that Thursday night.

To see MORE PHOTOS and THOUGHTS from Kona you should CLICK HERE NOW... then you can scroll all the way down... This link will open the full archives of this blog. If you don't click the above link, only the first few photos and posts will come up.

Don't miss the Kona Butt Blog... Click the link above for the full archive of this blog!

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Part II -- 90 Tips and Secrets for Your Best Ironman

This is the second installment of the 90 Tips and Secrets For Your Best Ironman Experience, all in this blog - just scroll down. Remember to forward this to anyone you know who is doing an Ironman! Bookmark this link...

http://ironmitch.blogspot.com/

11. Iron Week - Make 5 phone calls to the most positive people you know. Laugh with them about something. Tell them you are here.

12. If you’re here with a pack of people, then make sure to take some time ALONE when you are NOT training. This “think” time will give you a special peace you need when racing.

13. Get your favorite bike tire early – every year, they run out of most tires by Thursday. When you pack your spares on your bike, make sure they have been stretched out before. If you have a spare that has been on your bike folded for more than 1 month, take it off and test it.

14. Be prepared to race with two spares and two quick fill cartridges. You’ll feel better. You’ve come a long way to race here; don’t let it end with one puncture. You can make up the time from a flat with a few extra powerful pedal strokes on your way back from Hawi with the wind at your back.

15. This Iron-tips installment’s pro advice comes from Faris Al-Sultan. He said, “Don’t train too much this week.” He’s right. This is a beautiful place to train – the ocean will pull you to the next buoy, and you can always go just a bit further on the Queen K, because it’s so nice out there. Don’t. You know your body, and you’ve built the base, don’t suck the energy out of your muscles this week – build it up.

16. If you have not done so already, then take this small step to becoming a triathlete. Buy elastic laces. Put them on all your shoes, then your life will consist of slip-on, slip-off -- rather than tie, and untie.

17. Sleep in at least one day this week. Yes, this means you will miss the pier scene, and the daily body-flaunt, but hey, you can check this blog to see what you missed. The idea here is to let your body rest in a deep sleep for “as-long-as-it-needs” at least one morning the week before you ask that same body to haul your tail over hot lava and through the Hawi tornado.

18. Eat at the Kona Inn. Order the grilled Ahi, with vegetables and a baked potato. This place serves “premium-unleaded fuel” with a fantastic view.

19. Buy a small travel bottle of Johnson’s Baby shampoo, and put one small drop in each lens of your goggles or mask when training and the day of the race. Rinse them until there is just a slight film left, then put your goggles on and they will not fog for your swim. Make sure not to use too much. Having no fog during the Ironman swim is one of the best ways to have “No More Fears.”

20. Find The Secret Place -- Makalawena Beach. Just 5 minutes north past the airport, on the left, you will see a sign for Kekaha Kai State Park. Follow the road all the way down (10 minutes) You should have a 4 wheel drive vehicle (very rough road). At the end, park and start your 15 min hike to the ocean. Follow the long lava trail, and then near the end you will see rolling hills with green lilies, and a sand path through the middle. That path will take you to soft white sands, clear blue water, and something magnificent worth taking a photo of, that we can’t talk about here.

Click this link for more AWESOME PHOTOS and THOUGHTS from Kona from the earlier posts. FOR MORE PHOTOS AND BLOG ENTRIES FROM MITCH CLICK HERE NOW... then scroll all the way down...this link will open the first archives of this blog.

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90 Tips To Have The Best Ironman Experience – Part I

Here is the first installment of the 90 Iron-Tips & Secrets,

I’ll post 10 every day, so be sure to come back…
1. ONLY DECAF UNTIL THE DAY OF THE RACE. I’m not a nutritionist, but this has worked wonders for me. I go totally caffeine free for the week before the race, then race morning I have a coffee, and then the day’s immersion into GU-ville and de-fizzed Coke on the marathon. It seems that when I drink caffeine all the time, its effect dwindles. Once I started doing this, I felt energy for the entire marathon. So bag the caffeine until race day.

2. DON’T SMOKE – I’m not talking about cigarettes, if you smoke tobacco and are doing the Ironman, you truly are insane. I’m talking about “smoking” others on a training run or ride. This is a NO NO. Surrounded by some of the fittest and some of the most successful people on the planet, your may feel the urge to ruffle your fitness feathers, and go anaerobic to prove a point. Don’t.

3. LOW SALT UNTIL THE NIGHT BEFORE THE RACE. This is the one thing I did that stopped me from cramping. Once I started not salting anything until the day before the race, when I salted everything – even my ice cream. I never cramped again.

4. ICE YOUR INJURY. Many of us arrived here injured – or sore. Make sure to ice your injury before and after training.

5. GET A MASSAGE. Flush out the toxins, drink water after the massage, and make sure when you are actually getting the massage to RELAX. Remember, you’re here to have fun. I’ll be posting some phone numbers of the best local massage folks this week.

6. TIME YOUR DIGESTION. This week, you want to be regular. In all senses of the word. It’s always a good idea when traveling to make sure yogurt is in your daily diet to strengthen the healthy bacteria in your digestive system. Try to eat at regular times, and schedule your multi-meals, and plan out what you are going to eat in advance. Now is not the time to experiment with exotic foods.

7. KEEP A JOURNAL. Your great-great-grandchildren will never believe you did this, so write them a letter, even though they’re not born yet.

8. WHEN YOU SWIM, STOP. Look around. You’re in Hawaii H-E-L-L-O… I see swimmers do the pre-race swim course without even noticing the fish.

9. MASTER PAIN MANAGEMENT. This is a tip from a pro, who, years ago, would win the swim regularly. Rob was his name, and I asked his advice the night before my first Ironman in 1994. His response? “Master Pain Management.” Think long and hard about this one.

10. MEET SOMEONE NEW. Make sure they have done the race before, and then ask them for some advice. Remember to gather advice like you’re on a treasure hunt. And be sure to throw out the advice that does not work for you.

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90 IRON-TIPS AND SECRETS OVERVIEW

First, check out the surf from this morning at the pier.

Can you use a surfboard in the Ironman? Got lessons and tips? For the next 9 days, including race day, I’m going to share 90 tips and secrets (10 per day) to achieve your best Ironman race and to enjoy your Ironman experience. At least one of these tips daily will be from a pro. Many will be transferable to any race worldwide.

Click this link for more AWESOME PHOTOS and THOUGHTS from Kona from the earlier posts.

FOR MORE PHOTOS AND BLOG ENTRIES FROM MITCH CLICK HERE NOW... then scroll all the way down...this link will open the first archives of this blog.

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