I recieved an email from a co-worker who did Ironman Arizona in 2011 with some thoughts about preparation.
I am passing along as is so forgive him for being an Infantryman like me.
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Just some thoughts. If you have any specific questions let me know. Good luck!
-get a coach or a plan. Have something in your hand ready for every workout.
-join a tri club like Altitude Multisport (Or Pikes Peak Tri Club) to ask questions and get workout partners.
-find a physical therapist that you can pay for services. You won't have time to stop training to wait for a referral. It's worth the $ to be able to get fixed fast.
-get a glute and core workout using your own body weight and do it at least weekly to keep them strong. You will not want to lift weights as you near the race.
-on your day(s) off, recover with stretching and yoga and hot tub. Use Tiger Balm on calves with compression socks to keep the heat in.
-Stay at Marriott Tempe it’s the closest and has good food onsite, request fridge and microwave.
-Start early with nutritionist. I waited until the last month before the race and wish I would have started earlier. Try a lot of different things on long rides and fast runs to see what works. I used Dina and she was great. http://www.fuel4mance.com/. All I used was UCAN, salt sticks and water the entire day. Less weight on the bike and didn’t have to stop. I passed so many people who had to stop for refuel...it was a good feeling.
-get two pairs of running shoes to train in and alternate them, you will feel the difference when you get to the end of training and match them with your race socks frequently to see if you get blisters.
-get a pair of comfy cycling shorts, not bibs or tri shorts to race in. The comfort is worth the transition time to change back into run kit -get a good pair of sunglasses and head phones -find a sunscreen you like enough to wear all day on your face and use the stuff they have at transition for legs, shoulders and calves. One of the best suggestions I got was to go to a tanning bed for the weeks prior so you don't burn if you are a white guy like me.
-get a music playlist that you like, include books.
-I wish I would have gotten the waterproof headphones...swimming was the most boring -If you don't want to get a tri bike, don’t. Stick with a good road bike and ride in the drops if it's windy. The biggest thing is to train on what you are going to race on.
-the water will be cold and there will be a lot of people. Plan on starting and stopping the first mile when you run into people. Be patient until the back stretch then turn it on.
-decide what your goals are for the race then train for it and stick to it. If you want a slow ride and a fast run then train that way. Don’t show up to the race and push the bike or run a faster pace that you trained for or have nutrition for. That’s when bad things happen.
-When you get tired of the road bike, try to get into mountain biking. It is a great variation and helps with pedal stroke and leg strength as well as your bike handling skills.
-triathletes cant ride so use caution on the turns when you head back to town.
-Fat chicks will beat you out of the water.
-go to swim labs at least twice to get your stroke checked for efficiency. Only get Michael Mann.
-try compression socks and see if they work for you.
-I have a deal with 2XU so if you need something let me know before you buy it.
-get a good set of wheels and tires as well as get fitted for a saddle if you haven't done so already. At least tires and look into renting a set of carbon wheels at the race.
-use a bike transport even if you are driving. I used Pro Bike Express http://www.probikeexpress.com/ because he can haul your kit bag and wheels down there and back. He is also your onsite mechanic and can pick up your bike and stuff after the race so you don't have to worry about it. That was worth it.
