Multisports: Advice from the ironman experts

Terenzo Bozzone. Photo / Steven McNicholl

Two of New Zealand's leading ironman athletes Cameron Brown and Terenzo Bozzone took time out with Action Weekend to offer some advice for the not-so-elite on how to attack the Ironman New Zealand event next weekend.

What advice do you offer to athletes competing in their first ironman?

CB: Probably the biggest thing is to be patient and race your own race, not some one else's. So many athletes don't take care of themselves on race day; nutrition and pacing are the main things athletes need to be aware of on the day.

TB: Pacing is a big thing. I have messed that up a couple of times. Make sure you go at a pace you are used to in training. And make sure you have a nutrition plan to keep up your energy for the whole race. And you must stay tough mentally.

What is a typical build up in terms of training and nutrition in the final week before Ironman New Zealand?

CB: Not much happens race week, I mostly just tick over each day with some light training otherwise the body forgets about what it has to do on Saturday. In race week I usually swim three times, three rides no longer than 2hrs and three runs no longer than 40mins. I always have my mum's salmon pasta the night before; it's helped power me to the line every year.

TB: I do a swim, bike and run most days, but the duration is very small. Don't go and over-train on race week. Start to carbo load - lots of pasta, rice, potatoes - especially in the last three days. But don't change your diet drastically.

What preparation in required for anyone inspired to give an ironman a go?

CB: If you have a background in swimming, biking and running, you can realistically compete in an ironman within six months of the race, otherwise I would recommend a 12 month buildup.

TB: The best preparation I can suggest is to get a good coach, whether you are an elite or a first timer. There's a lot of hours required for training, and a coach will ensure your work and family life don't suffer and your training is balanced.

Are you inspired by the everyday battlers and participants who aim to complete the event rather than compete in the event?

CB: I love watching everyone finish and always go out to the finish line or road to support the athletes out there late at night. I also have my own camp every year "Cameron Browns Big Weekend" where athletes come and learn about the race, I try to share my knowledge and experience from my 22 years in the sport.

TB: It is definitely more inspiring to watch people who have to juggle a career, family and training. To see the sacrifices and hard work that they put in is amazing. I am only out there for eight and a half hours so I can't comprehend people being out there for twice as long. They are true ironmen.

Are the months of hard work and dedication all worth it when you get to the finish line?

CB: Yes. It's why athletes keep coming back to race again and again, the emotions and experience they have on race day are incredible and most often life changing.

TB: Yes, it is definitely worth it. I remember in 2009 after completing my first Ironman New Zealand that I almost had tears in my eyes running down the finishing chute. If you get through an ironman you can get through anything in life.

How did you feel at the end of your first ironman?

CB: Absolutely stuffed. It was the hardest day of my career and I learnt how much my body can take.

TB: It was a great achievement. And even without crossing the finish line first I still knew I had done something special.