Training for the "Deca"

By Arthur Puckrin

The Deca Ironman starts with a 24 mile swim, continues with 1,120 miles on the bike and ends with a 262 mile run. When, after I had finished 9th in the Double Ironman World Championships in 2001, it was suggested that I compete in the Deca in 2002, my first thought was a resounding “forget it.” Then I got to thinking. 24 miles is further than the English Channel swim, and I knew that years of training and preparation were made by outstanding swimmers before they even attempted this swim. No one cycles over 1,100 miles. Although a few excellent cyclists ride from Lands End to John of Groats in one go, even this is 300 miles short. I was aware of what was required for a run of 262 miles and that only the very best of the Ultra Runners attempt this distance.

Then I applied some lateral thinking. I could beat most of the Ultra Triathletes. If they could do the Deca, so could I. I would start to train and see where it led me. But how should I train? How much, how hard and for how long? It is not possible to train in the same way that competitors in the individual distances train. The day is too short even if you can train full-time and not many can do this, although some do put their lives on hold for 6 months or so whilst they do in fact train full time. Even so, there is nothing written down to advise those who wish to complete the Deca, or indeed any Ultra Distance triathlon (Double Ironman and above). So I have resolved to use my own experience over the past 8 years in Ultra Triathlon to try and guide those that will follow.

My own experiences include: - 5 times Deca Ironman, twice a Quintuple Ironman, 6 times triple Ironman, and 8 times double Ironman. My record in World Championships and World cup events is 1 x 1st place, 1 x 2nd place, 1 x 3rd place, 3 x 4th place and twice 5th place. In addition, my Ultra running experience goes back over 50 years and I have 20 years experience of long distance swimming. In 2004, I was the 24 hour cycling champion of South America and in 2008 finished 3rd in the International 12 hour swimming championships in Zurich.

At first the distances involved in the Deca Ironman look formidable. Impossible even to contemplate. So FIRST YOU MUST DECIDE IN YOUR OWN MIND THAT IT IS POSSIBLE AND THAT YOU CAN DO IT. If you cannot do this then you will not complete the Deca, no matter what training you do. Once you have decided that you can do it, then even now if you can only complete a sprint triathlon, 400 meter swim, 15 mile cycle and 3 mile run, you are almost certainly fit enough to complete a Deca.

SUPPORT CREW

For any event of Double Ironman and above you will need a support crew. It is possible without, but much more difficult and not recommended. So you will need to persuade you wife, husband, mother, father, friend or club member to accompany you. I am lucky in that in Mary, I have the world’s best support crew. The division of the labour is simple. I do the swimming, cycling and running. She does everything else. If I am unable to breath and dying, she makes me complete another lap. If my bike breaks, she gets someone to fix it. If I fall asleep mid race she takes my hand and guides me along. If I am suffering with hyperthermia, soaking wet, freeing cold in the middle of a forest, she finds me a hot shower and a bed. She also feeds, clothes me, and drives me onto and across the finish line. I would not contemplate attempting a Deca without her.

One multi world record holder attended the Deca in Hawaii with a support crew of 15, including trainers, pacers, a doctor, and masseur. He failed. On the other hand a Swiss guy took his 80 year old mother and he finished.
Look after your support crew. You need them when you are in the depths of despair and exhaustion to keep you going and provide you encouragement and support. You must pay all the expenses and make sure the crew attends all opening and closing ceremonies. (You don’t expect someone to pay to go without sleep for 14 days, to feed you, clothe you and slave over you and pay for the pleasure, do you?)

I have seen support crew members sent home during a race, divorces arranged and friendships of many years broken during the Deca. But I would advise you to cherish your support crew, and look after them as well as you expect them to look after you. They are essential to your success and deserve your unstinting praise and support.

THE SWIM

You are allowed at least 30 hours to complete the swim of 24 miles, and your preparation and training will depend on how good a swimmer you are. I have seen a world class swimmer do the swim in 10 hours, but I overtook him on the run. Even an excellent swimmer will need to do some long hours of swimming. I would suggest a weekly swim of 6 hours. If you are a good swimmer you may be able to complete half the distance during this time. In which case, you should be confident of at least of completing the swim. If, like me, you are a weak swimmer you should be able to complete 10,000 meters, which is a quarter of the distance, and will give you the confidence that you can do it.

So, gradually build up the distance you swim, just, nice and easy, leisurely swimming, try and swim without effort, just glide through the water. I swim 6 nights a week plus Saturday mornings. A good swimmer will be able to get away with less than this, but it is essential you complete the swim; otherwise you can go no further. You can rest of course, get out for food or sleep, or just rest. The swim is just the start so you should aim to complete the swim without being unduly exhausted, ready for the next step.

THE BIKE

I would advise that you put most of your training effort into the bike. Before my first double Ironman, I rode every day for over 6 months. On the turbo trainer if the weather is too bad. Gradually build up the mileage. Try and do 250 miles per week. Up to 400 miles in a good week. You can get away with less than this, but training works. The more miles you ride, the easier will be the 1,120 miles of the Deca. What is important is that you get your seat used to the saddle because this is a common cause of failure. Sever damage to your backside will bring your Deca to a quick halt. I built my training up so that on Saturdays I would ride 85 miles, then stop for lunch, then another 55 miles, then tea followed by a 2 and a half hour swim.

The minimum cycling for the Deca would be 60 miles at least 3 times a week, together with shorter rides when you can fit them in. Cycling is the most important because it is here that you gain the most time. You must leave yourself at least 6 days to complete the run; otherwise you will run out of time. That means with allowing one day for the swim you have to ride about 180 miles per day. Well within the reach of most cyclists for 6 days. This will leave you with a day to spare for emergencies, such as sickness, accidents or bad feet. You do not need to ride fast, just a nice comfortable pace, but you will need to keep going all day for 6 days. It is fatal to fall asleep on the bike. If you feel sleepy, you must stop and rest, food and sleep.

THE RUN

Before I decided to compete in the Deca I studied a book which was made up of the training schedules of all the leading distance runners of the time. They were training between 70 and 120 miles per week. Even if this was possible I decided I didn’t have the time to do anything like this amount of running. If you can do 50 miles per week, you are running well. I did a lot of running before the Deca, but in the event, my legs were so stiff after 6 days on the bike that I did not run a step. I walked all the way to the finish, but I found towards the end I could do two marathons a day – 54 miles. Run easily, you do not need to do interval training, or fast running, but if you can do this, it gives variety.

The important thing is that your feet must be able to stand up to 262 miles and for this you will need many miles of training. 20 minute walks late at night after swimming. But mainly I run 10 miles, 14 miles nice and easy. Purely for the time factor, I find it difficult to fit in long cycling with long running. I am experimenting with one week of cycle rides and the next with long runs. One year I tried 60 mile rides followed by 10 mile runs which seemed to work quite well. The longest I ever did was 80 miles on the bike followed by a 14 mile run. My best buy was a pair of MBT (Masai Barefoot Technique) sandals with no toe or heel they promised no blisters and to my surprise it’s true. Your feet swell after a time and these shoes enable you to complete the distance. Your feet will also swell on the bike, and I suggest an old pair of cycling shoes with the sides cut open for when your feet become painful.

You do not need to be a great athlete to complete the Deca, indeed many great athletes have failed, having been destroyed by the enormous distance and time involved, but I have seen many ordinary athletes complete the distance. You do not need speed or athleticism, but what you do need in vast quantities is DESIRE AND DETERMINATION. You must want to do it, and be totally committed to success. If you have these qualities and are prepared to work hard for at least a year then you are quite capable of completing a Deca Ironman. An event in which there are very few British finishers.

PSYCHOLOGICAL FACTORS

14 days is a long time to keep going and there are 2 ways in which I try to trick my mind into keeping going when all the time my body wishes to rest. I tell myself that I am on a journey through a far country which starts with a swim, continues on the bike and ends with a run. Eventually, at some stage the end will come. Alternatively, I am on holiday during which I am swimming, cycling and running. At the end of 2 weeks all that I will be able to remember is what a great time I have had. Make no mistake; YOU WILL ENJOY ALL OF THIS. If you finish a Deca Ironman, it is like going to the Olympic Games and winning. Also, I tell myself that if it was easy, I would not be doing it.

The idea is to train the mind so that you continue even when your body has had enough, when you pray for sleep and rest. The idea is to enjoy the event, just to cruise through the Deca, with no problems. Just enjoy the company, the talk, meeting with the rest of the worlds athletes over 14 days and finding we are all very much alike, with a “Terminator-Like” desire to succeed.
You need to be totally focussed on the Deca; all other races must be used just as training for the Deca. The main rule of Ultra Distance is to keep going at all times. Forget rest days, and training schedules. Experiment with longer distances over all 3 disciplines. In 2001, I cycled 8,600 miles, although this has steadily dropped. My best 2 running years were 2006 and 2007 with 1,960 miles each year, although my running did not improve.

YOU CAN DO ANYTHING YOU WANT WITH DESIRE AND DETERMINATION. YOU WILL EXCEED EVEN YOUR MOST AMBITIOUS TARGETS. But my main advice is to ENJOY YOURSELF, and remember, the more you train, the easier it becomes.