Ironman training requires organization and fortitude
It takes a lot to be an Ironman.
Physical fitness, mental fortitude, real time management skills and training. Lots and lots of training.
For Ironman veteran Havird Usry, who is a partner at Fat Man’s Hospitality, the Usry family business, prepping for the Ironman 70.3 Augusta race begins months in advance and requires careful allocation of time. It’s about striking a balance between training, his family, managing the various Fat Man’s interests and eateries.
Here, in Havird’s own words, is what it takes to prepare for and compete in this prestigious and grueling event:
Training Journey
As a triathlete, preparing for a half Ironman has always been a fun challenge for me. In some sick way I think I enjoy the suffering. My training leading up to the race typically spans about 12 to 16 weeks, focusing on building endurance, strength, and speed across all three disciplines: swimming, cycling, and running. It usually takes about 7-9 hours a week.
Base Phase (Weeks 1-4):
Swimming:
I start with one session per week, focusing on technique drills, building up to a 2000m continuous swim. I hate swimming, so once a week is all I do.
Cycling:
I ride three times a week, starting with low-intensity rides to build endurance, and gradually increasing to 60 miles for long rides.
Running:
I try for two runs a week, including one long run that progressively increases to 10-12 miles. This is the typical plan. This year I’ve been plagued with a rough hamstring injury, so my training has been super limited and I’m just hoping to get through race day.
Build Phase (Weeks 5-10):
Swimming:
I keep to one session per week, mostly just swimming in the river.
Cycling:
I introduce hill workouts and tempo rides, with long rides reaching 60-65 miles.
Running:
I focus on speed workouts and brick sessions (more than one discipline back-to-back) to simulate race conditions, culminating in a few half-marathon distance runs. AGAIN, this is the typical plan but it hasn’t happened this year.
Peak Phase (Weeks 11-12):
Tapering:
This means reducing volume but maintaining intensity. My final weeks include shorter, race-specific workouts.
Nutrition:
I focus on rest, food nutrition and hydration plans to ensure I am race ready.
Race Day Experience:
On race day, I will arrive early to soak in the atmosphere and prepare mentally. Here’s a breakdown of my day:
Morning Routine:
I wake up at 5 a.m. and fuel up with a bagel and banana. I make sure to hydrate properly the whole week before – and limit my alcohol intake. I arrive at the venue around 5:30 AM to set up my transition area and warm up.
Swim:
The swim segment kicks off at 7 a.m. I feel the adrenaline rush as I enter the water, and I focus on maintaining a steady pace. Last time, the 1.2-mile swim went smoothly; I concentrated on my breathing and stroke technique to conserve energy. Hopefully, when I glance at my watch, I’ll be right on target.
Transition 1 (T1):
Haul it to get on the bike.
Bike:
The bike leg will be my strongest part of the race this year. I maintain a steady power output, focusing on hydration and nutrition. I will consume energy gels and electrolyte drinks at regular intervals to come off the bike hydrated. The 56-mile ride will be challenging but fun, and I’m looking forward to seeing what I can do here. I’ll probably push harder here and see what’s left for the run.
Transition 2 (T2):
Get some running shoes on and see how the body reacts.
Run:
The run segment will be all about mental toughness this year because my training has been limited. I’m looking forward to the new shaded North Augusta Greenway course. Keep the pace even, stay positive and feed off the fans’ energy.
Post-Race Hope:
I hope to cross the finish line injury-free in under five hours. I’m expecting a mix of exhaustion and accomplishment and plan on taking a moment to savor it. After the race, I’m looking forward to a really cold beer, pizza, and a very long nap.