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To get your body ready to perform at its best come race day, it is important to follow a training schedule that addresses each portion of the Ironman Triathlon. While every component of the Ironman race is designed to push your body to its limit, many Ironman experts will tell you that your performance in the running component is the make-or-break period in the race. The running component takes about 40% of the total race time, so making the most of it is crucial.
Below are some tips to help you train for your most successful Ironman yet and master the run!
Train Your Body to Run After Biking
It doesn’t matter how strong of a runner you are, or how many marathons you’ve completed. It is a completely different aerobic and mechanical challenge to run a full 26.22-mile marathon after a 2.4-mile swim and 112-mile bicycle ride. Your lungs are screaming, your muscles are on fire and you may already be mentally drained—but you have a full marathon ahead. Running off the bike is a specialized skillset, and one you need to train for. To perform with outstanding time on race day, your body not only needs to have endurance in running, but the ability to switch from biking to running quickly and effectively. To train your body for these demands, add a 10 to 15-minute run at the end of your high-intensity bike training session. This will train your body to recognize the transition in muscle activation come race day.
Focus on Your Biking Technique
The running component is the final portion of the Ironman. You need to pace yourself to conserve energy and keep your mental motivation at its peak. Since the running portion of your race has to be a priority for your body on race day, make sure you’re doing everything you can in your bike technique in order to preserve energy for the running portion. Breathing techniques are key, but so is physical pacing. Keep your racing watts steady, because anything extra you throw toward the bike portion is stealing much-needed energy and power from the run portion.
Simulate Distance During Training
Trying to fit the whole Ironman into your training regime is out of the question, as it would be too hard on your body and would require too much recovery time after the fact to be able to continue with your normal training schedule. However, you can simulate the length of the race in training by doing back-to-back workouts, following a long bike ride with a short transition run and then a long swim followed by a long run the next day. This will let you push your body to new performance standards within a safe range.
Optimize Recovery with PerfectAmino
Training for an Ironman competition will push your body to its limits. In order to get the most of your training, it has to be balanced by rest and recovery. When it comes to supporting our nutritional preparation, BodyHealth Complete Multi + Liver Detox Support is an all-in-one solution for complete nutrition.
Adding an amino acid supplement to your regimen, too, can help you support your body’s natural recovery process and propel your performance on race day.
BodyHealth’s PerfectAmino™ is perfectly balanced with the eight essential amino acids to help boost protein synthesis in the body, helping to support more endurance, strength, and faster recovery.
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.
Cherie Gruenfeld
Sixteen Ironman Age Group Wins Worldwide
Nine-time World #1-ranked Amateur Ironman Triathlete.
2000 WTC Female Age Grouper of the Year
2001, 2007 USA Triathlon Female Grandmaster of the Year.
Multiple-time USAT All-American Team (#1 Rank)
"Everyday Champion" featured on Wheaties Energy Crunch cereal box.
“My first triathlon was a Half IM in ’92 which qualified me for the IM World Championships in Kona. In ’92 in lived in Santa Monica, but now live in the Palm Springs desert with my husband, Lee, who is my biggest fan and supporter. He also writes and takes photos for the World Triathlon Corporation at many of my races.
At the end of 2015, I announced my retirement from Ironman racing and am now focusing on 70.3s. My 2016 goal is to win the 70.3 World title in the W70-74 and setting a new course record.”
For more information: http://www.cheriegruenfeld.com/
by Dr. David MinkoffJanuary 14, 20214 min read0 Comments
If there is anything society has come to realize over the last century, it is that women are just as powerful, smart, ambitious, and capable as men. And while society as a whole is still catching up as far as true equality, the facts are evident when you look at some of the most incredible and influential people today.
When it comes to fitness, however, men and women arenotthe same. The natural, physiological differences necessitate unique approaches to achieve optimal results. While the fundamental science behind attaining a shredded, lean physique is basically the same for both sexes, the exact steps and application require careful consideration.
by Dr. David MinkoffDecember 30, 20205 min read0 Comments
The effects of an unbalanced diet, as well as nutrient deficiencies, accumulate over time. They may not be as visible in your younger years, but the effects are still there.
While every aspect of your diet is important, today we’re going to talk about three of the most important nutritional factors that impact your body over time, each of which can significantly impact your athletic performance.
One thing I've learned is that injuries can be great teachers. There are so many lessons to be learned from the injuries we experience. They force us to slow down and evaluate our bodies on a deeper level. Like many, I'm guilty of sometimes taking my healthy days for granted. When we pick up an injury, we're suddenly motivated to learn everything we can about that specific injury. We're also dedicated to the necessary rehab it will take to overcome the injury and strengthen our weak areas.
As with many injuries, I've learned there are no "quick fixes" for my stubborn Achilles. Over the years, I've also learned there are no "get fit quickly" schemes.
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