Perfecting Your T1 and T2
Transition Area Mastery Place everything you’ll need for the bike and run segments in the order you will use them. Position your bike so that it faces the exit, saving you from making unnecessary turns. Your helmet should be upside down on your handlebars with the straps out to the sides, and your sunglasses inside, […]
Overcoming Plateaus in Triathlon Training
It’s important to set realistic goals and be patient. Success in triathlon doesn’t happen overnight. Assess your initial objectives. Were they attainable? Are they still relevant to your current level of fitness? Adjusting your goals to be more realistic can reframe your mindset and reignite your motivation. Doing the same workouts day in and day […]
The First 48 Hours of Recovery After the Race
Within the first 30 minutes to an hour after finishing, aim to consume a snack or meal that includes carbohydrates and proteins. The carb helps replenish energy stores while the protein begins repairing the muscle wear and tear inflicted during the race. You’ve sweated out important salts and minerals, including sodium and potassium, which need […]
Strategies for Triathlon Swim Success
Perfecting the Art of Sighting Sighting too often can tire you out quickly while sighting too little can throw you off course. You need to strike a fine balance. A recommended sighting frequency is every 6-10 strokes. This way, you stay aware of your surroundings and can make minor adjustments to your direction as needed. […]
A Guide to Ironman Day Nutrition
Pre-Race Nutrition The purpose of this carbohydrate loading is to maximize the storage of glycogen—your body’s primary fuel source during prolonged exercise—within your muscles. You should focus on increasing your intake of carbohydrates several days before the event. Around 70-80% of your calories should come from carbohydrates during this period. Sources such as pasta, rice, […]
Adapting Your Ironman Training as You Age
Over time, athletes often see a decrease in maximum heart rate and cardiac output. The body’s ability to transport oxygen to working muscles diminishes, which may lead to longer times to complete training sessions or races. Adapting training to include cardiovascular exercises that boost heart health and function can help mitigate some of these changes. […]
Building a Multi-Year Ironman Training Plan
Long-term planning takes precedence in Ironman training due to the sheer volume and intensity of preparation needed. A meticulously crafted multi-year plan allows for the gradual building of endurance, strength, speed, and technique. It also takes into consideration your life outside of training: work, family, social commitments, and how to balance these with your rigorous […]
Ironman on a Budget
Balance Between Quality and Availability of Equipment Your bicycle can be the most expensive single piece of equipment. While the allure of carbon fiber and advanced groupsets is strong, the focus should be on reliability and suitability. A secondhand bicycle stands out as a cost-effective solution. When evaluating used bikes, ensure that the fitting is […]
The Benefits of Hiring a Personal Trainer for Ironman Coaching
Why Invest in a Personalized Trainer for Ironman Coaching? A personal trainer with Ironman coaching experience will design a training plan that is specifically tailored to meet your individual needs. Unlike generic training programs, a customized plan takes into account your current fitness level, training availability, past injuries, and specific performance goals. This personalized approach […]
Customizing Your Bike Fit for Optimal Performance in an Ironman
The Fundamentals of Bike Fitting A good bike fit optimizes the contact points between you and the bike: the saddle, the pedals, and the handlebars. A poor fit can lead to decreased power output, increased fatigue, and potentially even injury, leading to derailment of your Ironman goals. If the frame is too large, a cyclist […]