Coach Wendy writes: Yes, this is a coaching website and no we are not recruiting for the local girl guides or sailors for the up and coming around the world yacht race.

At the 2003 Ironman awards dinner, Grant Dalton (NZ Around the World Sailor) began his address by saying just two words: Preparation and Execution. He went on to talk about his race, his training and his support but came back time and time again to the importance of being prepared and having a solid race plan. As I sat there listening to him, the distant memories of my limited Girl Guide experience came floating back to me. I lasted 3 weeks as a 13 year old - just long enough to attend the farm camp but that motto of "always be prepared" are, along with the blue uniform and brown tie, lasting memories that come rushing back to me.

I've found over the years that the concept of being prepared, especially for people new to training, is often a difficult concept to fully grasp. For some people being prepared is based on a series of assumptions, "I'll be right" - whilst for others it is a more thorough approach. Now I'm not suggesting that we plan for every potential challenge that we will come across out there but hey we can plan for gear failure, energy supply i.e. food and we can be smart about the way we train.

As we begin the journey towards the 2005 ironman, and our athletes begin their gradual build up and adjust to the demands of fitting in training around their current lifestyles, I have been amazed at the incidence of lack of preparedness that I've seen. Ranging from seeing cyclist at dusk wearing dark clothing and better still riding with NO lights. Or the swimmer I bumped into leaving the pool the other day, looking really smashed and when I asked about his training, he had completed a 3 k time trial (not too sure why he was doing this distance at this time of the year?) - turns out he had had no fluids during his session (because he never does, he told me), no food in his bag for afterwards and he was wondering why he was half asleep and feeling -like a flat tire.

Over the years, through a combination of learning experiences i.e. running out of food during a long ride and being woken up by your parents on the side of the road as they came to meet you on a long ride! (Bonking in front of your parents is not a good idea.) Or the flat tire in the training ride and when you go to get the spare, you realise that you haven't replaced it from your last ride! Or the coming home after a great session, sitting on the coach and before you know it you're asleep only to wake-up feeling sluggish, depleted and usually grumpy to say nothing of needing a good shower!. Oh yes the tricks of being prepared come thick and fast.

I have put together a checklist for cycling that, over the years I have found really helpful. It's pretty logical that when you go out riding, ensure that you have a pump that works and your spares are good, tire levers are a good idea as are the skills on how to use them! Some people would argue that a cell phone is just as good, but I would suggest that this early in your Ironman buildup, those calls made to partners of 'hey honey can you come and pick me up?)'.will wear pretty thin after a while. The other thing to remember is that on race day, those calls will not be an option.

In addition to the standard bike kit, I have found my little ER kit invaluable. All these little goodies, will pack into a little snap seal plastic bag and can be attached via a toe strap to the rails underneath your seat. You won't even know it's there.

So my little ER kits contain the following. Half a survival sheet, (give the other half to your training mates). 2 antihistime tablets for that bee sting that you might never react to but one day you do and that little tablet could save your bacon! 2 panadol. A safe way to reduce your pain if you come in contact with the gary-gravel! A 30 cm length of tubi grip is fantastic for once again if you come off, they can slip over an elbow, knee really easy and will reduce swelling as well as help to hold the body together until you get home. If you remember the 70's they can serve as groovy headband! Your local physio should be able to supply you with one of these. A good old leppin is always a lifesaver for when you run out of food or for those occasions when you meet up with other riders and just think you'll ride another 30 km's!!!!!. Some money, say a ten dollar note is always handy, bring on those coffee and muffins-emergency of course! A metre strip of duck tape, folds into itself, is super strong and will hold that cracked frame together to you get home!. The old blob of zinc under the right hand section of my seat has saved me washing hundreds of tubes of lip coat with my riding gear over the years and it is a good sunscreen protection for the lips. It goes without saying that if you are an asthmatic, I would recommend that you strap an inhaler under your seat as well. That way you will ALWAYS have your puffer with you when you're riding.

For night riding, if you absolutely HAVE to remember to make it virtually impossible for the car NOT to see you. Cycling Christmas trees are in for night riding, so go to your local bike dealer and check out the best lights and reflective clothing you and your mates can be seen in..

Hey, you may never need any of the ER gear and we hope that you never do, but if the situation arises ... you will be very grateful to those girl guides.

P.S. Is your name and contact phone number inside your helmet?