By Coach Wendy

No we are not talking stubbies or a mean set of abs, we are talking about six critical components that contribute to a successful ironman campaign. This six-pack is designed to get you off to the best possible start for your ironman adventure.

We know from experience that often first time ironman people make their decisions to do the event in the heat of the ironman emotion. They are often standing on the side line watching or they are standing in the finish chute towards the end of the night and watching the tail enders come in to often the biggest cheers. You could say that it's not the most objective place to make what is a very big decision. A decision that is going to impact every aspect of not only your life, but that of your family and work colleagues, to say nothing of your work production!

Reality check: Regardless whether you are a novice triathlete, are coming in from another sporting code, or you're an old ironman junkie who wants to have another go…well welcome to a game that sets new benchmarks for providing honest feedback - VERY HONEST. The ironman rewards planning, preparation and pacing with immense satisfaction. Equally this race will punish and crucify poor judgement and often very publicly!

Pack Component One: A Yearly Planner

The first component of the six-pack is the yearly planner. Sit down and start writing the dates for the various events you want to complete on the way to Ironma- include the entry fees and any other associated costs with each event. Itemise any gear you will need to purchase, calculate the impact of lost time from work or rescheduled holidays. Add in there any coaching costs along with on average a 15% increase in your weekly grocery bill and the sports supplements & drinks that you estimate you will need. Great, now you will have an estimate of your expenditure and an idea of the time involved, from this you can pencil in a yearly plan that is financially based rather than emotive!

Pack Component Two: Warrant of Fitness

A warrant of fitness provides a great benchmark to assess your body's ability to sustain the training required to do an ironman. For all budding ironman athletes who are approaching or are in the dangerous decade 42-52 years OR those of you that have a family history of illness OR for those of you who have been a sedentary spud for a long time….I'd recommend you obtain what we call a Warrant of Fitness. Book yourself in to have a chat with your Doctor, they may suggest you get an exercise ECG and run a series of blood tests to obtain your medical status. By going to see a sports physiotherapist, you can get a muscle balance assessment and this will provide you with a clear understanding of your body's physical strengths and weakness, highlighting areas of potential injury and this information will provide you with an injury prevention strategy.

Pack Component Three: Nutritional Plan

You are what you eat and nutrition forms a critical cornerstone of both your training and daily health whilst undertaking the training required to get you to and through the ironman. When thinking about the ironman I'd recommend you contact a sport Nutritionist, preferably one with personal experience in endurance events. They will help you get up to speed with the nutritional changes that will provide you with the optimum fuel to sustain not only your training but will enhance your recovery and keep your immune system fully fired up.

Pack Component Four: Bike Purchase and Positioning

Choosing a bike is one of the most critical equipment decisions you will need to make when looking at doing an ironman and it is often the part where most people make the biggest mistake with - they buy a bike too big for them and they have it set up incorrectly for what ironman demands. The solution is to take the time to buy a bike that is the correct size for you and invest in a bike fit from the best in the business. Given that you are going to spend the longest time of all the disciplines on your bike, you want it set up in the most efficient position and as ironman so often dictates, normal rules don't apply.

Pack Component Five: Running Technique

Given that the ironman is basically a swim warm up, a bike ride to challenge your ability to pace yourself and eat well: the run leg of the ironman is where the race really defines itself. It is the stage in the event where technique, similar to on the bike, really plays a huge part. Cadence, posture and running form comes to the fore to pay huge dividends in return for enabling you to run strongly and consistently…often passing those who have cooked themselves on the bike or who's pace judgement on the run is more suited for a 5k event or those who end up walking because of an injury. Biomechanics and running posture are essential to keeping you relaxed and efficient to run effectively. So what is 'effectively' you ask - it looks smooth and effortless!

Pack Component Six: Core Conditioning, Posture and Flexibility

I often refer to these features as the "glue' of any training. A strong core, correct posture and good muscle flexibility is the bedrock of any movement. Not only will this glue enable you to breathe effectively but when put into motion, will enable you to swim, bike and run in the most efficient manner. The secret with all the core conditioning and posture classes' offered today, is to be able to apply the muscle control when you are swimming, biking and running, so make sure your "glue" training is ironman specific. Stand tall, breath deep and think efficient form.

The six pack, in my experience combines to provide a sound ironman platform from which to launch your training. It is big day, so why not ensure you get off to the best start. You wouldn't build a house without a sound foundation so why would you build your ironman dream day on assumptions?

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