By Nangamso Mabindla
23 November 2007

ATHLETES interested in taking part in the Ironman 70.3 attended an information seminar on the triathlon, where they learned more about the course and preparing for it.

They were given training tips for the gruelling swim, cycle and run event, which is taking place in East London on 13 January 2008. The seminar was held at the Regent Hotel on Wednesday, 21 November.

Triangle director Paul Wolff outlined the race's course and spoke about how things would be done on race day. "Next year's Ironman 70.3 will be the biggest in the world and we are convinced that the Buffalo City Municipality is a hundred percent behind us."

To ensure that it would be a success, the City was already spending R500 000 to upgrade the Orient Theatre parking area.

"On the Monday of the week leading up to the Ironman, I will start marking the Orient Beach for the 1,9km swim. Then we will start blocking up roads leading up to the city - roads like the R72 and N2 to King William's Town - so that runners are not disrupted by the traffic," Wolff said.

Entries to the Ironman event were coming thick and fast. "If you have not applied, I advise you to [do] it now because the cut-off date is 30 November."

Security would also be important at the event and Wolff said everything was under control. "We have a very good security company and we have been working with them at the full Ironman in the Nelson Mandela Metro."

But the highlight of the evening was the training tips from elite triathlete and Ironman South Africa coach James Cunnama. He said that the best thing was for participants to enjoy the race.

"It's no use working too hard at training and then having a terrible race. You need to enjoy your training, then you are more likely to enjoy the race. Everything will fall into place."

For an athlete to complete the gruelling race they needed to train with at least three swims, runs and cycles a week.

"You also need to have brick sessions. This means that you need to swim, then immediately after the swim, to get on you bike and then to do your run in the same session. The brick session will help you on race day," Wolff added.

Turning his attention to nutrition, Cunnama said that before training sessions athletes needed at least to eat an energy bar.

"It's important to have an energy bar before training, especially if you are going to do it in the morning. You also need to drink the different energy drinks - use the one that you are comfortable with."

Other important tips included the need to have a wet suit, comfortable running shoes and to eat proteins and carbohydrates after training sessions.

"Another important thing to remember is not to start anything new on race day; your socks, shoes, wet suit and bicycle all need to have been used before. You need to use equipment that you are familiar with on race day."