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!
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.
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.
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.
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.
In the nearly 8 years that my wife and I have lived in Colorado Springs, never have we seen the amount of road construction currently taking place. Whether it’s a main road or side street, there’s no part of town missing out on the “fun”. And it’s not just re-paving or patching potholes. Whole lanes are being ripped up with miles of digging in order to replace underground pipes of all varieties.
At first, I thought all the “weed” sales (pot is legal in Colorado) might be producing the influx of tax funds for all this construction. But a running buddy of mine made me aware of a bill that had passed in the last couple years which freed up an enormous amount of funds for these projects.
Turns out the city has a certain amount of time to spend the money. Based on the number of orange cones and “ROAD WORK AHEAD” signs, it looks as though no penny is being spared.
Millions of people are about to be disappointed –– they don’t even realize it.
Maybe you’re one of them.
Right now, around the world, people are setting new ambitious health goals and resolutions.
And yet, according to Inc Magazine, approximately 80% of New Year's resolutions fail. Most of them buried in an unmarked early grave by February.
Why is that?
How is it that despite all our best intentions and genuine desire to live healthier and be fitter, the most we can hope for is a depressing 20% success rate?
So to help you kickstart your New Year with a healthy lifestyle we are going to breakdown why most goals and resolutions fail and what to do instead.