Ironman blog by Jenny – follow me on my journey to Ironman Austria (My first & only full distance triathlon)
Where I plan to provide some insights, tips and thoughts that any outdoor endurance sport enthusiast might find interesting, regardless of your level, sport or distance.
Blog 4 – June ’25 – Controlling the controllables
At the time of writing, I have 2 weeks and 2 days until my Ironman triathlon. My training plan is starting to look towards ‘taper time’, with my last few brick training sessions (for example, a 2hour bike followed straight away by a 30 minute run). These next 16 days are really focused on maintenance, consolidation and final preparations. There isn’t really much time now to gain any further fitness or strength advantages. But there is time for things to go wrong.
It is time to begin looking at how to, in the words of endurance athlete Ross Edgely, ‘control the controllables’.
Why is controlling the controllables important?
Regardless of if you have an upcoming endurance challenge, or if you are solely looking at recovering from an injury, some factors you can control, others you can’t.
Anxiety, nerves, apprehension can all be good emotions. They show that you care, and the thing you are working toward is important to you. But what if those emotions become overwhelming? Or what if something “goes wrong”? (I’m thinking injury, illness, equipment failure…) Some things are in your control, other aspects aren’t. The trick is to let go of the aspects you have no control over. There is no use worrying about them, and focus on the aspects you can. The aspects you have control over.
What controllables can we focus on?
- Injury prevention
You can’t help accidently spraining an ankle while out on a run, but you can think bigger at the general picture.
I know my ‘weak area’ is my lower back. So I will be using my massage gun and foam roller, completing my ‘go to Pilates exercises’, and completing these final run sessions in the trainers I will be using on race day.
You are in control of how much time you spend sat watching TV, or scrolling social media. Make time for you, make time to ensure your weak areas addressed.
- Illness prevention
Handwashing is still one the main key aspects any of us can employ when it comes to illness prevention. In 2008 British Cycling brought a surgeon into the team to teach riders and the wider team how to properly wash their hands. The resulting reduction in infection rates of general illnesses saw fewer training sessions missed in their lead up to the 2012 Olympics. We all know how amazingly dominant British Cycling were that Olympic cycle!
Cleaning surfaces, avoiding busy indoor areas, and ensuring your sleep hygiene (getting enough quality sleep consistently) are also key aspects in helping your body stay bug free. All simple things you can employ day to day. One of my main components these past few months… delivery of my weekly food shop. No busy supermarkets, no touching trolley handles… and, much more time efficient, giving me more time to focus on other areas of my life.
- Equipment
Can I prevent getting a puncture on race day? Well…no, so there is no point worrying about it. But you can make sure you have a plan if something goes wrong, by ensuring your sporting equipment is in good working order. And when I say ‘equipment’, I also include your body in that. Afterall, you could have an amazing pair of carbon plated trainers, but if your hamstrings are broken then are you going to get the most out of your shoes?
My bike is booked in for a service next week, I have been practicing changing the inner tube, and I will have a small tool kit with me (that I know how to use) on race day. I also have a massage booked 1 week prior to race day, and have a new pair of trainers (exactly the same make and model that I have completed my training in)
- Form a plan
Anxiety often comes from the unknow. This weekend I will be sitting down with the Ironman race guide, going through the details so I am 100% confident of where I need to be and when.
Plans can come in other forms though. We often here in clinic, “I haven’t had time”. You have had time, you just chose to use that time doing other things. If you know you become distracted doom scrolling on social media, set reminders on your phone so that key controllables happen at set times. Eg…when it is time to complete your unnegotiable stretches, which service station you are going to stop at on a longer journey so that your back doesn’t stiffen up, what you are having for dinner to ensure you are getting the quality nutrition needed.
I’ll leave you with one more quote for thought… “Fix your own problems” from Jenny Tough and her inspiring book, Solo. Do what you can for you, your ambitions, your goals. When you are in a better place, things generally go better too.
