Vladimir Degtyarev report on participation in the Half Ironman Austria

My mentor, Vladimir Degtyarev, finally fulfilled his cherished dream - to take part in competitions Half Ironman Austria. And now he has a new goal - the full Ironman (3,8 km swim, 180 km bike and 42 run)! But it will be a story for the next year;)

I bring to your attention the report Vova about his preparation, participation and feelings after the competition.

TRAINING

It all started a year ago when, during the May holiday, I came across the book "Iron Man is in each" publishing house Mann, Ivanov and Ferber. I was recovering from a serious Achilles tendon stretch (playing volleyball after a good treadmill workout), and I was interested in and triathlon as a whole, and competition for very long distances, and the ability to vary the load without overloading as in running, only one legs.

Then it was easier: the coach found (neither more nor less - multiple winner of Ironman), over the summer I took part a few super sprint-triathlons, several cross-country competitions, and the autumn has set a goal to run Kiev marathon. Because the active summer training was mostly jogging, marathon ran for 3:38, improving to 22 minutes your last result, and freezes in uncertainty - what to do next.

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For advice addressed to Mikhail Ivanov, who just published a book, "Iron Man ...". He called me and for the company to start in Austria, at a distance of half-ironman (1,9 km swim, 90 to go, 21 run). I thought long and December 31, 2011 was registered at the "half." Training itself started a little earlier, in November. The details will not go, but the emphasis was on speed in winter and on the run. Running with the running club in Kiev marathon in a closed arena, turning the pedal on the balcony on velostanke, swam in the morning in the 50-meter pool. He started with a training day and 6-day training week, gradually add time and the amount of training, I participated in most of the winter and spring racing competition for short distances - 400 meters to the half marathon, cross-kantriynoy cycling, etc. Since March began to work on the technique of swimming with a trainer - record holder of Europe and Ukraine, which spent a lot of time in the water next to me, correcting minor and major flaws that I drove into the muscle memory for years self-training. Earlier this year, came a new bike - a beautiful and easy roadies instead of hybrid, where I bowled before. Gradually, the number of "pure" training hours reached 9-12 and workouts per week - 8-9. 5 weeks daughter Zoe (senior, Egor, soon to be 5 years old), born before the start, and tasks in business It has not been canceled, so I had to seriously reconsider the timetable and get rid of some eaters time. However, sleep is still not fully turned.

CHARGES

Going to change the world: Andrei gave the Hawks their personal start the wheel and helped dismantle and pack the bike, Julia Yastrebova winged race on food and pills Nikolai Hawks license issued by triathlon federation.

Flight to Vienna, transfer to Senkt Polten, settlement passed quickly and quietly. Assembled bicycle, I wandered around the Expo, bought a large bottle of water (as it turned out, in vain - in the starting package lay the same), got into the hands of a set of participant bracelet and went to the pasta-party. Fed heartily, delicious and different pasta, at the same time conducted a rapid briefing, announced route changes compared to the previous year. Then slowly walked to the hotel with the British, phoned and met with only flown Misha Ivanov and Max Zhurilo.

Saturday morning started with a visit to the mechanic at EXPO - it turned out, I do not have an adapter for the front wheel. I had to change the receiver, at the same time checked the back - and went with Maxim and Michael break in stories and see the road. The road was smooth and fast. After lunch, we went to see Denis Markov veloetapa track, then - Registration and delivery of bikes and stuff on the first and second transit cell. No matter how sleepy by the evening, but I had to make the company to Misha, who was sick whether for Chelsea, or for the Germans, but still all the talk was about the race.

The morning of the race: the rise in the 4, breakfast, transportation to the launch site, the last test equipment - and forward to a swim. Participants waves launched by age groups so that between me and pro gap was 40 minutes. Not wetsuits and pulled slowly climbed into the water - start was a depth. Climbed, however, not all - most of the participants waited for the start on the beach and even then Rushed. Having learned from other people's experiences, I climbed into the first row in the water - and for good reason. Although the fastest and knock a bit, but did not receive much in the head or other parts of the body, but it has always been the one to cling. NBA Draft did not work, but even visual contact with a number of sailing helped keep the pace. The first few minutes when pressed suit, someone pushed and thrashed on his feet, and the water was cold and tasteless, easy started panicking and thinking - "Why am I here climbed and I will for another 40 minutes stand it?"

But after 200 meters the pace leveled off, and I'll even began to enjoy the process. Swimming was held in two lakes: the circle after 1 km on one needed to get to shore, run 200-300 meters along the bridge and the asphalt and dive into another lake. Transit area - large and long, spread things around Bike banned - all in numbered bags and dressing in separate tents. Both transit cell I turned 5 minutes - too long. Sailing time, taking into account perebeganiya between the lakes - 37:03, in the age group - 154.

BIKE

Cycling Stage 90 kilometers begins with a 20-km long and smooth highway, slightly downhill, and on it we were species - wanted to drive easily and quickly. Unfortunately, due to the headwind I did it to keep the speed at a maximum of 32-33. Pretty soon we began to overtake the participants of the next wave, which started after us. Cycle Stage I turned the weakest - said late start to the season and a small operating time on the roller coaster. After 20 kilometers, "Lafayette" is over, he began the first of two protracted climbs. From a distance, I scored on the power with the stock - and energy bars and gels. It turned out, in vain dragged bars - if they still managed to digest in training, in aeropozitsii cycling and load the body refused to take solid food. So I immediately went to the gels: every 10 km ate half of the tube, and drank water. Besides the permanent make-up, it gave and psychological relief - I was riding not 90 km as well as a time of 10 km, from gel to gel. Three hours flew by, the track was stunningly beautiful, bright sun, the support of residents of small villages and towns... even members constantly overtaking is not very upset. Pulse I tried to keep neither higher nor lower than 150, only inclines (second, 6-7 km long, appeared particularly complex), it was raised to 180. Time - 3:03, in the age - 200.

RUN

Treadmill phase took place in the range of 2 to 10-odd kilometers on the urban part Senkt Polt, along the channel. Every 2 km standing power station: nimble ten volunteers, sponges with water, drinking water, isotonic and fruits. Because running light. The plan was to run for 5 minutes per kilometer, so it happened - not even a little bit to restrain myself when I saw the pace at Garmin 4:30. At this stage, it became clear that jogging - exactly my forte. Beja is easy, a lot of overtaking, felt that I could add - but I was afraid that suddenly "cover", because no hurry. Not covered, but internal discontent remains that the "flawed." After the finish, suddenly grabbed a spasm of muscle under the shoulder blades and just as quickly "let go." running time of 1:43, in the age group - 164. The total time of 5:35.

AFTER

Get a medal, finisher t-shirt, drink beer, eat pizza, pick up bikes and things from all stages - all it took another two hours. In the evening we returned to the awards ceremony and gala dinner, with winners nafotografirovalis-stars triathlon, looked at the winners in age groups and went to meet - all went home the next day someone where.

CONCLUSIONS

Already sitting at the airport in Vienna, I felt that I was covering the familiar "poslestartovaya" depression. Where to go, when the goal is reached? The most interesting thing that is somewhere in the weeks before the start, I felt that a little "cooled" to the fact of passing the distance. The process of achieving the goal was much more interesting and informative than the next "tick" in the plan for the year. During the preparation for this launch, I met dozens of interesting people with whom hardly crossed life "to triathlon": how professional athletes world-class, and the same fans as I. These contacts and communication have resulted in several business projects my agency has been PR-partner of the Kiev marathon, another longtime our client, Fujifilm Ukraine, we are in the same marathon implemented an interesting project, a few business ideas are now in the final stage. Triathlon is good for the fact that he opened the door to several elements of sports: cycling, jogging and swimming.

Do I want to "make" a full Ironman - 3,8 km swim, 180 km bike and 42 run? Probably, yes, but in the next year. Yet this distance calls for a great deal of respect and a very long time to prepare - from 12-15 hours a week minimum. Because while the plans for the summer of '12 - a few starts at shorter distances, perhaps - yet another "half" near the end of summer and the active preparation for the Autumn Marathon Nice-Cannes in November. This marathon I would like to "run out" of 3:15 (but secret dream, of course, still 3 hours). We need to work on the technique of swimming and plenty of travel on long velostarty group.

FOOD

Vova everything is described in detail in his blog, that I did not have any more questions except the power. I read quite a few articles, which said that proper nutrition plays an important role in preparing for major competitions.

That's what I said Vova.

I do not understand it, but for the year dropped 10 kg (had to alter all the costumes and throw polgarderoba). I suspect interval training with long helped. For several months, I have to take one day of fasting once a fortnight (Ekadashi), they are in general, the feelings, dropped the last one or two pounds. More details about the Ekadasi, and its effect can be found in blog Yuri Belonoschenko, Another amateur triathlete. The effect of fasting I have quite a deferred - after he began to perceive the taste sharper, you do not want to shove a spicy / fried / fatty and portions have become smaller. On the morning oatmeal / cereal, and salads evening I went last fall, the body had asked when actively preparing for the last marathon. Detail calories spent and eaten not deducted. It became much to drink less alcohol: firstly, the body hard to get up in the morning workout after a certain dose, and secondly, the need has disappeared themselves "brake" alcohol artificially end day. It is closer to the competition starts a little more specific food, so-called "carbohydrate unloading-loading ", but if you decide to do long distance running / triathlon, you will have time examine it themselves.

training schedule

Photos from competitions

(via)