Are you training for an Ironman distance triathlon this summer or fall? Brock Armstrong of http://www.skywalkerfitness.ca/ joins Debbie again for another podcast conversation. Today we talk about Ironman triathlon training, tapering and racing.
If you are six weeks out for the race …what should you be doing?
Well listen to Brock and I as we chat about how we would train their clients but as always the answer is “it depends”!.
Everyone is different in their training, recovery, stress levels, life duties and quality of sleep so Brock and I both customize training schedules (use training peaks) for the individualized approach to Ironman training. Typically the longest run is about four weeks out, then longest bike three weeks then the longest swim is two weeks out…but again “it depends”.
The last 4-6 weeks before an Ironman triathlon is often a reduction in volume and an increase in intensity with more “race pace” interval sets and brick workout sessions. We suggest doing fitness testing at this time to begin to determine your ideal race pace and heart rate zones for race day for Ironman.
Fueling is a big part of Ironman training so hopefully you have dialed in your nutrition plan and determine which fuel plan works for you- and your gut. Everyone is different but I do well on Generation UCAN where Brock has gas when he takes UCAN! Find out what works for you and test out your fuel on your long bike rides. Listen to our past podcast with Generation UCAN to learn about how low sugar fuel works best for gut health and IBS problems when racing.
Other tips we discuss are how to physically and mentally rehearse for race day but doing “race simulation” workouts and brick sessions. Try to find a group to set up “transition area” and practice going from swim to bike to run. What equipment/gear do you need to pack, set up and use? In what order do you put on your gear from the swim to the bike then from the bike to the run? Practice, practice and practice so you are organized, confident, prepared and less stress on race day!
Avoid trying anything new on race day so get out in the open water before race week! Also try new gear and equipment before race day- not buying any new gear, toys or gadget at the race expo.
Be sure to listen to our podcast on open water swimming with Joe Umpenhauer if you missed it last month… great tips on breaking the fear of swimming in the open water!
What are your questions on tapering and racing for Ironman? Let us know and we will record another Ironman triathlon tapering podcast next month.
Ask Debbie or Brock!
www.thewholesticmethod.com
www.thewholeathletepodcast.com
