Two Naval Station Everett-based officers are training for the upcoming Ironman Coeur d’Alene in Idaho June 27. 

Lt. Cmdr. Craig Sylvester, assistant director of operations for Puget Sound Naval Shipyard and Intermediate Maintenance Facility (PSNS & IMF) Det. Everett and Lt. Mike McComb, topside warfare department head at Afloat Training Group Pacific Northwest (ATG PACNORWEST) approach the race, which consists of a 2.4-mile swim, a 112-mile bike ride and a full marathon, 26.2 miles, with different training plans.

Sylvester is training two hours a day, six to seven days a week.

“As the race season progresses, I’ll be doing longer rides on the weekends and be up to about 20 hours [of training] a week max,” he said.  “I really enjoy the pool.  It helps get me going in the mornings, so I try to swim five days a week.”

With running four days a week and biking three to four days a week including a long ride on the weekends, which could be more than 100 miles, Sylvester is constantly working toward his seventh race.

Similarly, McComb works in phases to prepare himself for his fifth race day.

“There’s a long base period where you’re doing low intensity, long duration workouts,” he said.  “As you get toward the end of the base period, those workouts start to increase in time and effort.”

McComb said a week during base training can include swims, hard runs, bike rides and even yoga, but always includes a day of rest.

“I always take one day completely off,” he said.  “It does a couple of things.  It helps you prepare for the long stuff on the weekends, but it also gives your body a chance to recover from the effort you’ve thrown at it all week.”

McComb and Sylvester work hard individually to prepare for the Ironman, but both are more than willing to offer advice to other Sailors. 

“I encourage them to sit down and look at what their goals are, what they hope to accomplish,” McComb said.  “Then depending on what those goals are, I can talk them through what might be a reasonable plan for them.  I just enjoy seeing people getting into the sport, whether that’s triathlon, running, swimming or biking.  I like to see people being active.”

Sylvester stresses consistency. 

“Whatever you do, just get out and do it on a daily basis,” he said.  “Then you’ll see the benefit of that, and it will probably motivate you to take it to the next level.”