Watching the Hawaii Ironman World Championships broadcast on TV is
enough to motivate any triathlete to want to train and complete and Iron
Distance event. Although I did not watch the NBC broadcast, I was in
Kona the entire week before the Ironman. Being there live, coaching 3
athletes the months leading up to their day, watching and cheering was
enough to want to compete again.
Last year I wrote and article How to Choose Your First Ironman. Before you go sign up for an Ironman event keep in mind the following tips as you start to prepare your body and mind for the training.
Get Started: Motivation
Preparing for an ironman is the first and most important step. During the many weeks of training, you need to develop motivation and an iron-will along with building stamina by mentally and physically. Building a positive mindset and visualize the goal every time you train and expressing your WHY, your reason for training for an Ironman event, will keep you motivated.
Get Started: The Right Gear
Run: Invest in a running gait analysis and purchase the right shoes to ensure that you’re comfortable during the long hours of running and help avoid injury.
Bike: While they are many similarities between bikes, they all fit different. You want to invest in a professional bike fit to the bike you plan to ride hundreds of miles on during your training preparation. Consult with a coach to decide if a tri or road bike is right for you and spend money on a bike fit.
Swim: TriSuit, wetsuit, tank and shorts? Shop around now for clothing as most of the popular brands go on sale this time of year and train in what you plan to compete it.
Extras to bling out your bike: Water bottle cages in front or on the back. A bento box to carry food on your top-tube, race wheels and more. All not necessary but will help create the experience.
Get Started Nutrition:
Experience in training what nutrition and hydration needs you will race with. I recommend learn and practice with what is offered on the course and seek out advice from a local dietician. It is really important to eat a well-balanced daily nutrition and drink sufficient water and sports drinks during your training to help enhance performance and recovery. The consumption of protein, carbohydrates and good fats is very important as your energy expenditure increases with training. As a rough breakdown, during training, your diet should consist of 65-70% carbohydrates, 10-15% proteins and 20-25% of unsaturated fats.
Get Started Training: Ironman training is demanding and breaking your training year into different phases makes is manageable. To minimize the risk of injury, new ironman distance athletes should give themselves at least 8 months to prepare for their first ironman.
Keep a log of your training progress. This will ensure you can see where you are now, and track where you want to go. Often you look back to see how far you have come which leads to increased motivation to get you to the finish. Listen to your body and rest more if you need it.
Get Started: Recovery and Prevention of Injury
Rest and recovery periods during your training are just as important as the training itself. This way your body gets a chance to recover, lessening the chances of injury and allowing it to grow stronger. You need to pay attention to how your body feels. If you feel pain or fatigue you should rest and not push yourself through the pain. It’s when you fail to read the signs your body is giving that injuries take place.
Get Started: Enjoy the journey
Finishing an ironman is an extremely rewarding experience and the satisfaction you will get is like nothing else. First timers should train properly and sensibly to avoid injury and get to the finish line. Focus on your diet, progressive training and following a structured training program. If you do that, you’ll be in great shape.
Wendy Mader is a 13 time Ironman Finisher, 2008 Ironman World Champion. View her website at www.t2coaching.com and contact her for more advice wendy@t2coaching.com
Last year I wrote and article How to Choose Your First Ironman. Before you go sign up for an Ironman event keep in mind the following tips as you start to prepare your body and mind for the training.
Get Started: Motivation
Preparing for an ironman is the first and most important step. During the many weeks of training, you need to develop motivation and an iron-will along with building stamina by mentally and physically. Building a positive mindset and visualize the goal every time you train and expressing your WHY, your reason for training for an Ironman event, will keep you motivated.
Get Started: The Right Gear
Run: Invest in a running gait analysis and purchase the right shoes to ensure that you’re comfortable during the long hours of running and help avoid injury.
Bike: While they are many similarities between bikes, they all fit different. You want to invest in a professional bike fit to the bike you plan to ride hundreds of miles on during your training preparation. Consult with a coach to decide if a tri or road bike is right for you and spend money on a bike fit.
Swim: TriSuit, wetsuit, tank and shorts? Shop around now for clothing as most of the popular brands go on sale this time of year and train in what you plan to compete it.
Extras to bling out your bike: Water bottle cages in front or on the back. A bento box to carry food on your top-tube, race wheels and more. All not necessary but will help create the experience.
Get Started Nutrition:
Experience in training what nutrition and hydration needs you will race with. I recommend learn and practice with what is offered on the course and seek out advice from a local dietician. It is really important to eat a well-balanced daily nutrition and drink sufficient water and sports drinks during your training to help enhance performance and recovery. The consumption of protein, carbohydrates and good fats is very important as your energy expenditure increases with training. As a rough breakdown, during training, your diet should consist of 65-70% carbohydrates, 10-15% proteins and 20-25% of unsaturated fats.
Get Started Training: Ironman training is demanding and breaking your training year into different phases makes is manageable. To minimize the risk of injury, new ironman distance athletes should give themselves at least 8 months to prepare for their first ironman.
- 8 weeks of technique based swim, bike and run workouts to increase your strength and economy in each of the three sports.
- 12 weeks to build your engine, aerobic base fitness
- 8 weeks to build your race specific intensity and preparation
- 4 week peak, taper, race
Keep a log of your training progress. This will ensure you can see where you are now, and track where you want to go. Often you look back to see how far you have come which leads to increased motivation to get you to the finish. Listen to your body and rest more if you need it.
Get Started: Recovery and Prevention of Injury
Rest and recovery periods during your training are just as important as the training itself. This way your body gets a chance to recover, lessening the chances of injury and allowing it to grow stronger. You need to pay attention to how your body feels. If you feel pain or fatigue you should rest and not push yourself through the pain. It’s when you fail to read the signs your body is giving that injuries take place.
Get Started: Enjoy the journey
Finishing an ironman is an extremely rewarding experience and the satisfaction you will get is like nothing else. First timers should train properly and sensibly to avoid injury and get to the finish line. Focus on your diet, progressive training and following a structured training program. If you do that, you’ll be in great shape.
Wendy Mader is a 13 time Ironman Finisher, 2008 Ironman World Champion. View her website at www.t2coaching.com and contact her for more advice wendy@t2coaching.com
No comments:
Post a Comment