Watch My Ironman 70.3 Journey: Training To Triumph In Victoria Bc

three on trial triathlon I did it my first Iron Man 70.3 race this is the finisher middle that took me over 6 hours 20 to receive after 1.9 kilometer Swim 90k Bike and half marathon or 21.2 kilometer run so some Blood Sweat and Tears went into this not just on the day but also 18 weeks of training prior to that I decided to document the whole thing to show the ups and downs and trying to figure out how to do this with balancing work in everyday life overall a highly rewarding experience and thanks to everyone that was involved with my journey to get this medal let's rewind back 18 weeks to see where I was at [Music] thank you hey guys Sam here and just wanting to create a video on the 7.3 mile Half Ironman decided to do it 18 weeks I've got a program for today is day one I'm not gonna start today because I went skiing yesterday and my legs are absolutely cooked but decide to do this because I wanted to give myself a bit of a goal and try some completely different outside of the gym and basically just wanted to challenge myself from an endurance point of view I've never trained like that before I've never had any aspirations to run over 10 15ks I've always had bad calves for anything more than that sometimes less than that but yeah here's my experience trying to figure out how to Buddy swim again how to get on a bike for more than a couple of hours and then continue doing things like running after that when your body is cooked right so I hope you enjoy and yeah feel free to ask any questions in the comments below right here is official wire number one look at it sit to pounds at the moment for the North American Fork around here 214.8 which we change that to kgs like a button now 97.4 it's a big boy it was actually 100 kgs when I went back to New Zealand it was the first time ever in my life so maybe that was a bit of a reason to sort my out anyway 97.4 Lads what do you think yep so to do this well I knew I had to find a triathlon specific program and the one I got was online and involved some Fitness tests a couple were in the pool one was on the bike and one was around a running track let's see how it went just the UBC pool just finished the fitness test day one swimming nearly drowned basically how I work was a quick warm up and then you did to do 400 meters at the time 10 minutes 07 then rest five minutes and then do another 200 meters the time and I got like four minutes 27 or something anyway I was cooked for the drowned and uh yeah I'm gonna go die now right 50 pieces got young Sammy here who's on the camera set me up trying to figure out how good I am with the bike basically it's gonna be tough apparently this is really uh kind of spewy type of test for the for the bike so um yeah absolutely first time I've done it so curious to know how I get on yeah we'll see how we go it's got about six more minutes of warm up and then the 20 minutes starts where he's trying to hold the most power possible for 24 minutes all right any last words we got 10 seconds before it kicks off ten minutes in we're halfway through how we feeling [Music] tremendous [Music] last five minutes nausea let's go buddy [Music] after looking up online the 195 score I soon realized the score was pretty subpar I knew I had some work to be done on the back knowing that other athletes my age were getting 250 Beyond if not 350 plus if you're a professional cyclist so some work to be done first of many hahaha here we are just completed it got through just over six K's wasn't the greatest the calves started to inhibit my ability to really stride out and They seized up after about 20 minutes that wasn't ideal but I got through it hopefully they can continue to hold up during the duration of the journey here back in the pool tomorrow for a 2.4 K swim what are you doing mate come here comesy dead man come see bloody days well this is my next three hours [Applause] just halfway through my run on my last day of the first week look at how they speak it's a freaking cold it might be about one degree but it's bloody beautiful out here in Vancouver all right oh that looks good buddy so one thing I wanted to show you guys is the program I'm using for this it is a online program which I bought from a guy called Phil Mosley or my Pro coach it's a series of workouts each week and they accumulate on the right hand side here with the total summaries and durations distances Etc now today I've got a speed workout to do 59 minutes but if we scroll back up to last week we can kind of see what I got up to the green showing I was 100 compliant the yellow 50 to 80 compliance and the red ultimate compliant at all although that was an optional workout in the past I've probably trained a little bit too intense when doing cardiovascular training I do like to push it so this has really taught me how to stay in a lower intensity and work accordingly I'm in the bath Denny's never in the bar thing is it weird I actually joined Leading Edge Tri Club here in Vancouver for a swim position decided to join up with those guys to get some coaching because I'm pretty in the pool got some great tips long and strong long and strong ah so for my recovery apart from having a bath with my dog I decided to have a massage every week leading up to race day here's Ian give my calves a bit of love it's fair to say is one of the most painful things I've experience in a long time [Music] breathe breathe [Music] right then the life off [Music] we've got a big bike ride today I'm at home coming down from Squamish we're gonna go for a three hour bike and do a run a little brick session yeah but no rain here in Vancouver today it doesn't happen very often had a few beers last night three beers a little bit Dusty today that's all it takes hung out with the soccer boys after a good win fair to say I'm regretting that a little bit right now big day of activity ahead but we'll get through it [Music] so as a personal trainer I know the importance of doing strength work and as challenging as it was to get in between long cardiovascular systems I tried to do as much as I could here's me doing some Nordic curls and some calf raises to help prevent injury going forward another huge discipline to these events is your nutrition now some days I'm burning up to 3 000 calories so getting the fuel you need is super important to ensure you don't Bonk do you smell my main omelette is that why you always hang around the kitchen only when you want food oh yeah yeah that direction eh yeah yeah yeah so when you are training for long distance events it's important that you get the sugars and carbohydrates in your body this ensures that you don't bog and you've got the energy you need to finish the training session [Music] therefore I traded myself to cookies Mars Bars sugar gels sachets and anything I can get my hands on 10 to 15 minutes bake away your beauties Jesus Christ best shovel ever so with these Long training weeks and training sessions I wanted to prioritize my friend time knowing that most people when they start this experience it's the first thing that goes so here we are on a trip to Mount Baker Washington for a friend's birthday just to ensure I could still find that work training balance that I wanted prior to starting [Music] just whipping up some porridge for the morning before I go see the swim coach for a swimming lesson I had them up just because I feel the least confident in the pool versus the other two events in the race so yeah I need to get some advice because sometimes I go for a swim session by myself and I leave feeling pretty disheartened which isn't great so yeah catching up with him on a great swim day [Music] foreign [Music] it's been a big week 3K swim the other day and it was like oh I'm down with all this training butts gotta get it done it's a big day ahead got three hours of biking to do thought I'd watch the Players Championship two birds one stone got some goodies but I thought I'd weigh myself just to see what I meant to start with 92.3 kg gee it's only been seven weeks and I've lost 5 kg so just for the sake of that after a bike we'll check my weight see how much water water content have lost and I'll try and get through all these as well till then so we just got back from a brick session three hours for Finn on the bike 30 minute run 91.3 and I drank a liter liter and a half probably two and a half liters total plus snack so I lost a bunch there didn't I Hank [Music] just wanted to give a quick update because it's halfway through the program nine weeks with nine weeks to go till race day I got a tape week now about to do my fitness test week two so curious to know how I go with those oh holy the the program has been awesome so far definitely felt my fitness improve definitely feeling fast on the bike and my running speed swimming not so much as It's just tough because I haven't done much of it in my life so it's a very technical thing although I know I have improved so any Improvement I'm taking it's been challenging at times a lot of the sessions are quite long especially the long bike rides the longer runs and they're predominantly in the weekend so it generally takes up the whole weekend it doesn't give me much many other options to do my my social things as such yeah I think going forward this next kind of phase is more of a peak phase they caught the program so a lot more faster a lot more race time specific rather than just building heaps of heaps of volume also the sun is out temperatures warming up which is awesome because it's been pretty Grim especially when I first got back to New Zealand so yeah the weather outside is definitely improving the morale but nine weeks of hard training still to go interested 30 minute run test 6.6 case that's a good nine if not 10 out of 10 cooked improved by half okay though that's pretty sweet just leaving the pool now finished with 400 meter and 200 meters swim race 400 meter nine just under nine minutes 8 58 and then my 200 reader was 357. I'll take any when I can with any Improvement but it's fair to say I'm still not confident in the pool and it just sucks it's freaking Grim you just feel like you're going nowhere and for the amount of energy you're putting in just seems like what the hell am I doing here this ain't my game give me some golf balls that's not my game either but still it's way more enjoyable but here to challenge myself and that is freaking challenging being in that water so yeah I'm gonna have to learn to regulate my breath get a wetsuit get some flotation at stuff [Applause] [Music] so at the halfway mark all three tests were improved including this bike test which went up probably the most I was super happy with how my progress was tracking and everything was looking good leading up to the last half of the training program foreign [Music] glacier [Music] here's to look like you know what you're up to oh it's strength mate [Music] a bit of a spanner thrown in this week team just trying to hamstring on Monday going for my run after her bike it was only 15 minute run at zone two pretty chill and one stride too many a little strain I had to see a physio this week so I'm not running for all this week so a bit of a grim scenario so now I can hopefully strengthening up and get back running soon sooner than later but yeah bit of a bit of a standstill on the running front which was Grim because I was feeling Fit Fast you know all the above so now with the grade two hamstring strain I knew that the chances of running the speed I wanted to during the race were now out the window so just to ensure I got through the race I needed to make sure I did all the rehab that was provided me by the physio just to be able to be injury free as I cross the finish line so another week has gone by eight weeks to go I think it's even seven weeks to go before my race yeah I'm a little strain on my hamstring wasn't great on Monday so today is supposed to be a two hour 45 minutes bike ride and then a half an hour 15 run probably not gonna run because I don't really want to risk it as of yet especially after being fatigued from the bike so we're gonna sit up on the bike watch the Masters on the Saturday and they try and get through this because it's raining outside as well so there's no need to go outside any excuse not to run I'm happy well the bike is packed got some other to get in the car but uh trip to Seattle for three nights got some contents to go to [Music] I'll stop the training can I so um bikes coming with gears coming with see how we get on in Seattle Washington just about to go for a mission for nearly three hours on the bike come down here to go check out some concerts at one of my favorite bands or them witches [Music] two nights in can't let that stop the training though so I bought the bike and we're gonna go on a big mission to who the hell knows where but uh look at this outfit holy anyway I'm gonna give a let's go check it out [Music] foreign just wanted to let you know that I hate swimming I am so at it the thought of doing 2ks without having to stop it's just so demoralizing because I can't swim 50 meters in the pool it is so frustrating and it's definitely off-putting I've been putting off swimming because I know how I am at it and I'm very beginner you know very beginner and I don't even know how I'm going to get through this five weeks to go and I can't even swim 100 meters without stopping anyway well after that little spiel I had tried to go back in the pool and I got through 200 meters until I realized car should I still was so in anger I got out and basically I got changed and here I am walking to my car where I'm going to stream at the top of my lungs to how annoyed I am right now because I hate swimming anyway that's where I'm at till then so as you can tell swimming was super frustrating and just generally challenging for me therefore the next day I decompress with a long bike ride with my mate Sam definitely a little nicer of a better day but that's all right well the wet one here at whitecliffe British Columbia how do you speak Canadian oh yeah bud yeah bud 30k's in the rain jacket on thought semi that's all right we're having a good time that's a skirt mate yeah so we finished our bike ride and that led off to the next training week where I had my best training session in the pool ever a round of applause for me because I just did 1800 meters non-stop in the pool first time I've done the distance of the Iron Man and I'm four weeks out so pretty stoked I did it in a pool with no flotation device no poor boy just me and my ability to swim 1800 meters one of those days I'm like I can bloody do this thing screw all you haters but I am set to go one month out so here it is the final month of programming the first couple of weeks there's still building especially for this hamstring and then the last couple of weeks is more of a taper off that run hour and a half here is my last day of intense work and it's basically chilling chill [Applause] Maple Ridge Elementary School 50s Hayes just over from Vancouver smashed my burrito that's been slapping around the bike the whole time crushing it smashing some gels every half an hour trying to get in close to 100 grams of carbs per hour probably a little bit under 60 to 70. but feeling good now so be interesting to see how we go on the way home cheers [Music] oh [Music] I will also mention that was kind of like my test run to try and make sure my nutrition is on point for race day and I tried to have 100 grams of carbs per hour which is recommended I was still probably depleted I think at about 90 K so I was like holy I need some food here and some water yeah so good learning curve I think I just have to pack more in my bag pack more on my bike to fuel because that was pretty hard especially got hotter throughout the throughout the morning foreign [Music] excuse to watch the boys remember training [Music] so one thing I had never done was Open Water swimming and the reason why it took so long to do was because that the water was so cold so the only time I could really get in the open water was three to four weeks out therefore I joined a swim club and got some tips from these guys on how to open water swim how far did you just swim 100 meters how'd it feel uh all right my technique but you look good out there as my confidence grew in the Open Water I soon realized it was challenging to swim in a straight line to mix it out my last bike can run before my table week my recovery my wrist wigs so we've got all the kit I'm going to be doing everything in and just going to try it out make sure there's no chafing make sure I'm kind of learning from experience of wearing it all and eating the stuff that I'm going to consume while I'm in the race so hopefully it's all right [Music] well it's the last week of training I'm off for the last Open Water Swim one week to go I don't know really how I feel about it apart from I can't buddy wait to get it done to be honest the parents are here tomorrow from New Zealand so it's going to be good to have them here and explore around and kind of chill out for the last week but uh yeah the hamstring wasn't great definitely a setback on the running side of things for the training but uh yeah about to go for a good old swim so yeah hanging out with the boys so I've laid out all my gear that I need for the event I wanted to show you guys exactly what you need in case you wanted to do it yourself and what I have needed to invest in to ensure I can do this to my uh ability really so one thing I didn't quite realize when I signed up was how much it was going to cost me I had a bike already so I knew that majority of the expenses were already covered although it was the bits and pieces that all added up this included things such as the tri suit the wetsuit the accessories on the bike all the gels everything I needed to it just ensure I did it not just on race day but all through training as well thank you cheers the ferry from Vancouver to Victoria is pretty fast one and a half hours with some beautiful scenes along the way [Music] well we have arrived in Victoria at the accommodation about to go for my last run Chuck the old compression sleeves on for the calves hamstring feel like an old man but looking forward to race day 48 hours I'll be done so uh Tiki 15 20 minute jog now little bike ride tomorrow for half an hour make sure the bike is going all good and then we'll do athlete chicken with the briefing around the day have a pretty chill relaxing night for mates local restaurant with the uh with the mates and the parents and it'll be bloody good to go foreign day before the race the 30 minute bike beautiful morning so it's important that before race day your equipment is all good to go so the day before I got out for a 30 minute bike and caught up with a couple of mates along the way beetles [Music] so athlete chicken is day before race day where you drop off your bike and pick up some goodies and you tracker for the next day you show your ID you officially sign up get your goodies and then head out to the merchandise room 102 steps [Applause] [Music] and Triathlon you have a transition area which is where you and your gear are located for between events it's important that your gear is highly organized to ensure you have a fast and smooth transition between each event what would be your main event uh the e-bike you to say thank you to them always stay cool at least 10 times right 3 50 A.M but I'm up about to make my oats pre-race then we'll get there leave 4 30 get their five and the Water by 5 30 ready for a six ish swim yeah boy considering it was so early in the morning there were people everywhere we got on one of the buses headed to the main area where I was feeling pretty nervous but knew I had a few things to get done at the transition area Before the Race began so ladies and gentlemen put your hands together for the athletes I've only met 70 points movement okay so at 6am the transition area closed therefore it was time to head over to the swim area we were arranged in our positions for our predicted times with the fastest swimmers starting at the front [Music] after 45 minutes in the start line and meeting some new people it was time to go every three seconds the swim is at the front of the line went to ensure there wasn't a chaotic Mass start with the tracker around your ankle as soon as you cross the line your official time started [Applause] my goal for the swim was to get under 40 minutes and I got that 38 minutes 27 seconds good job [Music] leading up to the event I was most confident in the bike I knew I had to just get through 90ks and have enough fuel on the system to be able to get through the run after that [Music] [Applause] [Music] through the 90 kilometer bike ride of 3 hours 11. I was super thankful that my friends and family were out there holding up signs and supporting me throughout the bike ride felt pretty good I got through unscathed and ensure I had enough fuel going into the Run foreign [Music] I realized that my legs were super fatigued and with the amount of training I had after my hamstring injury it was just challenging to run anyway I got through the half marathon in a really slow pace of 2 hours 20 although I was just happy to be done [Applause] [Music] so there it is 18 weeks of hard work to get their middle and I'm super thankful for doing it and I wouldn't change a thing even the ups and downs especially me in the water learning to swim again which was super frustrating I overcame everything that I thought I wouldn't be able to so you're gonna feel the same if you sign up for an event just like this but it's so rewarding and I totally recommend you do no matter what level you're at so thanks so much for watching my video please keep an eye out for future content of my Journeys to come

Channel: Sam Noster

Views: 13,710

Keywords: Ironman, ironman 70.3, ironman victoria, 70.3, ironman experience, ironman 70.3 experience, ironman journey, sam noster, victoria bc, canada ironman, first ironman, first ironman experience, first 70.3 ironman, vancouver ironman, vancouver 70.3, first ironman vancouver, how to train for ironman, training for 70.3 ironman, triathlon, triathlon training, ironman triathlon, ironman training, triathlon taren

Id: wCKg3lC08I4

Length: 30min 28sec (1828 seconds)

Published: Mon Jul 31 2023