http://www.newsday.com/news/health/former-ironman-athlete-talks-mental-physical-difficulties-of-race-1.9479954
Note: This is the second of a five-day 2014 GoPro Ironman World
Championship series. Follow Newsday.com from Oct. 8-Oct. 12 for
up-to-date coverage, including a live feed on Oct. 11 from the race in
Hawaii.
Last year, Adam Quinn
of Port Jefferson Station completed his first Ironman World
Championship, in Kailua-Kona, Hawaii, finishing in 10:31:58, 951 overall
and 31/48 in the male 18-24 age group. What makes the feat even more
impressive is that it was Quinn’s first year competing in triathlons.
The former cross
country and track athlete at Binghamton University qualified for the
world championship after placing first in his age group — 99th overall —
at Ironman Lake Placid in July 2013.
Leading up to this Saturday’s world championship,
which consists of a 2.4-mile swim, followed by 112-mile bike and
concluded with a 26.2-mile run, Quinn discussed his physical and mental
experiences, and what it takes to become an Ironman.
What was your reaction after being a first-time qualifier and competitor in the 2013 Ironman World Championship?
“To make it to the
world championship was a dream come true; it was such an awesome
experience and definitely a highlight of my life. At the same time, it
was also extremely humbling to race against the best athletes in the
world and be surrounded by such fit people. Although being humbled only
served to ignite my desire to get back there again and perform at an
even higher level.”
Please describe your training leading up to the event:
“[For] my swim, I
stuck to doing three workouts a week. For my run, I continued with my
base volume but increased my long runs by about 15 minutes to help with
my strength. The big change was to my biking routine. I continued
training the same number of times a week but substantially increased my
volume for base training rides and long rides.”
What was it like juggling your normal everyday life, combined with training for the world championship?
“This was the most
challenging part of my training, as I’m sure it is with most
triathletes. While I trained for the world championship, I was also
working through my second year of medical school at Stony Brook
University. Trying to juggle this with at least four hours of training a
day was extremely difficult. When we didn’t have an exam coming up, I
would often listen to lectures as I ran and watched videos/lectures on
the trainer. I made it work as so many amateur athletes do in their
lives.”
What sections of the course were the most difficult and in what sections did you excel?
“The mass start at
Kona, where everyone is a strong athlete, was intimidating and
difficult. On the bike, the rolling hills on the course were manageable
and biking out with the wind at your back really built up my confidence
... coming back, however, the wind really picked up, the hills seemed
larger and my legs were getting drained, all with a 26.2-mile run
awaiting me upon my return. Being surrounded by nothing but black lava,
as you run on a highway with no relief from the sun, was extremely
difficult. At the energy lab, the out-and-back section at the halfway
point had to be the worst part of the run. The heat, the hills, the sun
and the fact that you have another 13.1 miles to go all combine to put a
physical and mental drain on your body. Once you get back into town the
cheering of the crowd and the thoughts of the finish line numb all the
pain and make it all worth it.”
Are
there any specific techniques that you used, either during the swim,
bike or run, that helped keep your body in check and running smoothly?
“On the bike, I tried
to assess my fluids and nutrition intake every few miles and just tried
to keep giving my body what it needed. On the run, I tried to take
either water or Gatorade every stop, and grabbed a gel or some fruit
when I felt I needed it.”
Explain your recovery process post-race. Also, how long did it take for you to fully recover?
“I think in addition
to giving your body a break by not working out, it’s also important to
give your mind a rest. Becoming relaxed with the diet, not stressing
over training and just taking a break from the sport for a week really
helps. After the week off, I slowly worked back into training, being
careful to listen to my body and not pushing it, and risking an injury.
It probably took me at least two weeks to fully recover.”
All physical aspects of the race aside, please describe how you kept yourself in the race, mentally.
“This is a major
issue for those competing in Ironman races — it’s a long race and
mentality can wax and wane all day. Once you get to a bad place,
mentally, your day can go downhill fast. Whenever I felt like things
weren’t going well and I was losing my drive, I just focused on all the
hard work and preparation I had to do to get to this point. Also, just
saying things like, ‘You did it, you’re racing in Kona at the world
championship — something that many try their whole life to do and you’re
here; enjoy the experience and take it all in.’”
Did you suffer any ailments during the competition? If so, what did you do to overcome them?
“My only aliment
during the race was a slight stomach issue after the swim, whether it
was swallowing too much salt water or just the heat. My nutritional plan
went out the window [on the bike] and instead of taking in a gel every
45-60 minutes, I simply stuck to Gatorade and salt tablets. Every once
in a while, I would be able to choke down a gel or PowerBar. I focused
on starting slower and being sure I properly rehydrated during every
stop on the run. In a race as long as the Ironman, the most perfect
plans can go out the window at any point — just be ready to improvise.”
Why do you believe the Ironman World Championship is referred to as the world's most difficult single-day sporting event?
“This is undoubtedly
true. To be competing with the fittest people in the world, in such
harsh conditions, really makes it the most difficult sporting event in
the world. The crowded mass start in the ocean with several-foot swells,
lava fields that you can’t quite seem to escape from, legendary winds
heading back to Kona, glaring sun and extreme temperature conditions all
coalesce to give the Ironman World Championship the reputation it
deserves.”
Is there any advice you would like to offer this year's Long Island competitors?
“Enjoy the
experience, walk around town, visit the vendors, partake in the ‘parade
of nations’ and attend the pre-race dinner. I was able to meet athletes
from all over the world, trade training ideas and talk about their
journey to get to Kona. Not only is it a great experience, but these
things will help keep your mind from ruining your race before you even
start. During the race, all the hard work that it took to get to this
point has paid off and the race is your reward, so enjoy it.”