Last month, Jayanarayan Raja, a Bangalore-based techie covered 518 kilometers in three days to win Ultraman India 2024.
A few weeks later, Tejasvi Surya became the first Minister of Parliament to complete the recent Ironman 70.3 triathlon race in Goa. What’s more, politician Omar Abdullah completed a 21-kilometer half marathon in Srinagar.
Suddenly, endurance sport is all the rage.
While the rise in interest and participation could well be attributed to fitness goals, and in some instances, a desire to test one’s resilience, endurance racing places immense stress on the body, often resulting in extreme muscle breakdown and potential dehydration.
So, how then does one prepare for a back-breaking endurance event?
A structured plan
“Preparing for an Ironman-distance triathlon requires dedication and smart training,” said Sailee Wagh Gangakhedkar, in an email interaction with Read.
Last month, Sailee broke the national record by completing the Ironman Triathlon in Frankurt, Germany clocking 12 hours and 26 minutes. This makes her the fastest Indian woman ever to conquer the grueling ironman triathlon challenge.
For Sailee, a balanced regime does the trick.
“I balance swimming, cycling, and running each week, with weekends reserved for long bike rides.”
A structured training plan, she notes, must begin with a solid aerobic foundation, eventually incorporating speed work and specific race training, all done with ramping up gradually.
“For beginners, I recommend starting with a run-walk program, gradually increasing the running intervals. A good initial goal might be a 5K race. As fitness improves, runners can aim for 10K, then a half marathon. It’s important to increase weekly mileage gradually – the 10% rule (not increasing total weekly distance by more than 10% each week) is a good guideline.”
Sailee also stresses the importance of mental conditioning, a critical factor in endurance sports.
“Visualisation techniques and meditation can be powerful tools in your training arsenal. During a triathlon, especially one as demanding as an Ironman, the mind becomes your greatest ally – or your toughest opponent.”
So, how then does one overcome the mental block.
Breaking mental barriers
Mental resilience is perhaps the most defining attribute of successful endurance athletes.
Sailee’s strategy for combating fatigue and mental exhaustion during a race boils down to staying in the present.
“Each stroke in the water, pedal on the bike, or stride on the run becomes a mantra, keeping me present and pushing forward.”
By breaking the race into smaller, manageable segments, she maintains focus and reduces the daunting sense of distance.
Suraj Iyer, a fitness coach agrees with this approach, highlighting that the mental game can often outweigh the physical aspect.
“An ultramarathon or even a regular marathon for that matter is more about the mental game than the physical game. Your body is constantly telling you to stop, get some rest, or just let go of the run entirely in the interest of self-preservation and survival.”
For athletes like Sailee, getting into a meditative state of mind makes a big difference.
“When fatigue sets in and the body wants to slow down, I tap into a meditative state. It’s similar to what Swami Vivekananda described about a 90-minute football match being akin to meditation when thoroughly enjoyed. Each stroke in the water, pedal on the bike, or stride on the run becomes a mantra, keeping me present and pushing forward.
Also, Sailee likes to break a race in small milestones.
“I also break the race into smaller, manageable segments. Instead of thinking about the entire distance ahead, I concentrate on reaching the next aid station or landmark.”
While conquering the mind is pivotal, fueling the body is equally important.
Emphasis on nutrition
Endurance athletes must be vigilant about their nutrition, especially during the race.
Suraj underscores the role of a balanced diet.
“Carbohydrates serve as the primary source of fuel, proteins to repair muscles, micronutrients, vitamins, minerals, and essential amino acids to aid in your body’s recovery and performance. There has been a trend toward a low-carbohydrate, high-fat diet. However, the standard practice that marathon runners follow is to load on carbohydrates before a race. With the case of ultra marathons, it could vary by individual, training style, and other factors.”
Sailee, meanwhile, advocates a whole-food-based approach.
“While I do use whey protein to support muscle recovery and growth, I’m a firm believer in the power of a well-balanced diet based on whole foods. Indian home-cooked meals offer an excellent nutritional foundation. A typical meal of carrot (vegetable dish), roti or millet-based bhakri, daal (lentils), and salad provides a good balance of carbohydrates, proteins, and micronutrients.”
In the midst of a race, she relies on natural options like bananas and oranges, supplementing with energy gels and salt tablets to combat cramping.
“Proper hydration is just as important as nutrition. Water, along with electrolyte-rich drinks, helps maintain performance and prevents dehydration,” she said.
The crucial recovery phase
The immense physical toll of ultra-endurance events make recovery an integral part of an athlete’s journey.
Suraj underscores that athletes should refrain from rigorous activity until fully recovered, with ample rest, hydration, and sleep as essentials.
This approach ensures sustained athletic longevity, making endurance events a sustainable pursuit rather than a one-time challenge.
Sailee’s triathlon triumph serves as an inspiring example for many.
As more Indians step into the world of endurance sports, a community bound by resilience and shared passion continues to grow.
For athletes that complete endurance races, this journey goes beyond personal achievement – it is a testament to the human body’s capacity to endure, adapt, and prevail.
According, to Sailee, the emphasis ought to be on the journey.
“The journey should be enjoyable, not just about reaching a specific distance.”
As these events gain popularity, we are witnessing a cultural shift towards holistic fitness and mental resilience—a promising trend in India’s sporting landscape.
For those inspired to take the plunge, remember, endurance isn’t just about covering distances, it is about embracing the journey and emerging stronger at the finish line.
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