Ironman
This is why the IRONMAN World Championship is hard
On October 14 David Pleše will line up at the start of the IRONMAN World Championship in Kona, Hawaii alongside the best endurance triathletes in the world. This is what awaits...
One hour before the start
I arrive about 1h 30m before the start. I check my gear and after I’m finished with the transition area I like to warm up. I feel relaxed. I’ll do some stretching, using elastic to warm up my arms. I never feel nervous. I feel prepared!
00:00 – The start
I actually feel the crowd is nervous, but not me. When you run out into the sea, it is a washing machine, and you you have to fight for a good position. If you’re behind someone who’s not so good you’re going to have problems and a slower swim time. I try to position myself among the faster ones and stay on their heels. I try to stay relaxed. Craziness is not good – it makes you more tired.
00:52 – Transition 1
To finish the swim in 52m is my goal. In the last 200-300m I kick a bit more to get the blood going. I also try to stay relaxed, I don’t want to get too much lactic acid.
When I start the transition, first I pull the goggles up, then pull the swimsuit off to the waistline and then I run to my bike bag, grab the gear and run into the changing area. Generally, the transition takes between 1m 30s to 2m depending on how big the area is.
The bike stage: 112 miles of sweat and toil
© Jesper Gronnemark/Red Bull Content Pool
00:54 – The bike
This is when I start the power meter. In the first 100m I try to focus on what I’m doing, if my shoes are on properly. Then I just try to catch the group. It’s easy to go hard on the bike, but at 4h 30m it’s a long ride, so if you go out too fast it will become a disadvantage later on, especially in the last 40km, when there’s usually a headwind.
01:54 – Fuel intake
After an hour on the bike I take an energy bar. In total, I have four on the bike and usually eat them before 120km (two thirds of the way in). I have two energy bottles with an ISO drink, and I finish these around 70km because after the swim you need to drink.
David at Kona in 2016
© Jesper Gronnemark/Red Bull Content Pool
00:00-08:30 – Throughout race
Every IRONMAN is a different story, but you need to keep pushing, regardless of how tough it may feel. Of course, you look at the others and that gives you the motivation to overtake. Your inner voice should be relaxed and calm, not shouty or angry, as that takes energy from you. I try not to have big emotions, and just focus on the moment.
03.15 – Bike halfway point
After 90km you start to feel the two hours you did before. If you’ve targeted it right, you won’t have problems, but if you’ve gone too hard at the start you may have digestive issues and have to slow down.
In 2014, I went too hard on the bike and then ate too many gels. I didn’t know where I was anymore and had to call it a day. Now I know it’s good to look up and see where you are. If I see the ocean I have a look then go back to my focus. That shows I have control and I know what I’m doing – that’s one of the things I’ve changed in the last few years, being able to look up.
My target is 4h 35m to 4h 40m for the bike.
"Every triathlon is a different story"
© Dan Vojtech/Red Bull Content Pool
05:30 – Bike to run transition
In the last section of the bike I use a lighter gear to have a higher cadence. I drink as much as possible and eat the last food, as on the run I can’t digest solids, just gels, water and Red Bull – my body needs the sugar and caffeine.
The start of the run does feel strange but I’ve trained for this. It’s just two to three kilometres and you just try to stay relaxed and maintain a good technique, staying relaxed in the shoulders.
For Kona my goal is to run in 2h 50m – that would be a very good achievement.
08:00 – The finish
My dream time is to go under eight hours, but last year I finished in 8h 35m, so my goal is to improve that time this year. Crossing the line is a feeling of relief. There are so many different emotions. You feel every training that you ever did comes down to that moment.
Afterwards I call my family and close friends. I also like to keep moving for as long as possible as I know the next day that won’t be possible! Then I tend to sleep!
Tune into www.redbull.tv/ironman for coverage of the 2017 IRONMAN® World Championship including full live coverage on October 14. If you’re in the United States tune into www.ironman.com for live coverage on October 14