Archive for January, 2010
Bike faster in your Ironman Triathlon
Jan 12th
The reasons why we fail to cycle faster in a Ironman Triathlon are because of some or all of the following reasons:
AERODYNAMCIS – Being too aero can result in loss of power. The more people lean over the less power they often generate. Also being cramped up or over reaching or stretching low can also give you back ache and stop you being able to stride out during the run. Too aero a position can result in you having to sit up in the latter part of the triathlon bike from tiredness and fatigue resulting in more time lost than gained being low at the beginning. Arms too close together on triathlon bars can constrict breathing by closing up the chest. Aim for arms to be in front of legs for best aerodynamics. Finding the balance between aerodynamics and being able to go as fast as possible but not compromising not being able to run afterwards takes if you are lucky one year of practice to find the right balance. If you do not train in the aero position for long periods of time then you will not be able to do it during the race!
AVERAGE SPEED – The ability to maintain the same speed without blowing up and slowing down. To do this expect the perception to increase from about 80% of the bike (32km of a 40km Olympic bike distance) just to maintain the same pace. On a windless day with no hills your average speed should not drop by more than 0.5 mph 0.8 km ph from 20 miles of a 25 mile Olympic distance (32km) to the finish if you have paced yourself properly.
BIKE FIT – Having your bike correctly set up will help you be the most efficient. This is vital and time well spent. Have this done at least 8 months before your target triathlon. If you are overstretched you are using your core much more and will either fatigue earlier than normal. Some athletes even will have difficulty get into their running straight after the bike if your bike position is incorrect.
CADENCE – Find a good cadence that helps you go fast for long periods of time without creating fatigue. The triathlon Male & Female winners often have the same gears that the rest of us have on our bikes but they just have a higher cadence for longer. Find the best gear that you can go fast in, will nearly always be not the biggest gear you can force around! Try this test. After at least 15 minute warm up. Practice covering a short circuit that takes 4-6 minutes. Spin easy for 5 minutes between each effort. Test yourself in different gears and see which one you go the fastest, and then consider can you keep this going?
CONCENTRATION – The ability to keep working at the same effort and pace is paramount to become a fitter biker and achieve your potential during the triathlon bike leg.
CORE FITNESS – It is vital to train your core because no matter how much endurance you have your core is often the weakest link between your legs and arms. Core often fatigues long before your arms and legs.
COURSE – Choose a triathlon course that will suit you. Go and drive then cycle the route so you can go away and train on similar terrain prior to the race. If you are big and powerful choose a fast flat course or if you are good on the hills find a hilly course. Some athletes are unable to keep going at a high intensity and prefer a rolling course for easier harder sections. It is not coincidence that local athletes usually excel. Apart from not having to travel to the triathlon for many hours you can train the body and know the course with every pot hole and twist and turn. Doing this your body does learn muscle memory for the course you train on. If you are looking for a fast time and do not want to worry about a slower run then consider a triathlon bike course that has fast age group times. Discount the fastest pro cyclist because they may be the exception to the rule.
DRINKING – avoid drinking in the first 10 minutes after exiting the swim to allow you to find your cycling legs, then little and often.
GEARS – Pushing too bigger gears using your strength will result in you fading and slowing down with fatigue in the latter portion of the bike.
HEART RATE – Not keeping below your anaerobic threshold throughout the 40km bike ride .If you go over your limit for more than 4 minutes expect your overall time to be slower than your potential. Work hard on the down hills and even paced up the climbs. Spin your legs on fast down hills rather than stop pedaling to help keep the blood flow moving around the legs and body.
HYDRATION – Drink enough during the bike and know your sweat rates. Expect to need to drink 500-750ml every 60 minutes during the ride. Fluid requirements depend on temperature and your own perspiration rates.
HARD – If you try too hard in training you will not learn to teach your muscles what they will actually be doing during the race and will end up going too hard then slowing down on race day. Train at race pace once a week for the last 12 weeks for your key triathlon.
ROAD SURFACE – Picking the fastest line usually where the car tyres wear the road down can be the smoothest part of the road. Not only will you go faster but will be less bone shaking than riding on the rough part of the road surface. If the road surface is wet this may be slower due to loss of traction.
SELF CONTROL – The mental strength to hold back in the early parts of training will teach you the ability to come back stronger at the end. This will be very important all events last more than 60 minutes.
TAPERING -If you do not rest up enough you will not have the optimum storage of energy available. Maintain quality but reduce total volume.
THINKING TRIATHLETE-Know yourself, when to eat, drink and how much & when. Hold back in the last 3 miles (5km) a little and change down one gear and increase cadence (spin more). This will help you get into your running much easier.
TRAINING – Get use to your bike and train for at least 15 times the distance of your bike ride within the last 8-10 weeks. So if you are training for a Olympic triathlon 40km (25 miles) you need to train 600km (375 miles) or average per week 60-75km (37-47 miles) to be able to complete the distance. Starting your training build up for a triathlon more than 28 weeks in advance is usually a plan for disappointment because you will have gone past your best come triathlon day. Train slower in your build up then 15-20% of each week at race effort for the last 12-14 weeks. Train on a heavier bike during the winter for added sport specific strength. Exact detail of what to do when and for a personalized training schedule seek a triathlon coach who is still competing. They should also ideally still compete and have been successful on the course and distance that you want to excel at.
NUTRITION – How many calories an hour do you burn up and how many can your body absorb during actual triathlon pace is very important for success. Eating little and often keeps you topped up without putting strain on your systems. Eating a whole energy bar during a competition is like having a big Sunday meal it wears you out. For more detailed information check out Ironmate’s race day nutrition as calorie requirements depends on size and speed that you travel. Practice your race day plan at least once a week (10-16 times) for 3 months before the event.
WATTS not evenly generated throughout the ride will always result in poor performance. Just like down loading and reviewing your heart rate should be a level line on a hilly or flat route for optimum performance. Find out your average threshold power generated for 60 minutes on a reasonably flat course to get a better average (than a hilly course) then divide this by 75 to allow you to have a guide to keep to during your even paced Ironman bike. For example if you produce 200 watts average during a 60 mile private time trial test then aim for between 115 -155 watts during hilly Ironman bikes and 135-150 on flat Ironman bike sections.
Ironman Triathlon race morning preperation
Jan 12th
(1) Set two alarms to wake you up with plenty of time. One may fail to wake you. Work back from the race start to establish what time you need to get up have breakfast travel to the start, allow extra parking time and register if you do not have a race number). Time for queuing for the toilet (15 minutes) etc.
(2) Make sure you have a carbohydrate breakfast like porridge, cereal, toast honey or jam. Have your breakfast up to 3 hours before the start so the food is digested before you warm up. Nerves can slow down digestion but you can also expect to feel peckish so have a light weight energy bar or banana easily available with you. Not back at the car.
(3) Carbonated drinks or extra strength drinks have been known to cause stitch. Caffeine is associated with dehydration but can help with your ability to use fat. So providing you have a sports drink after tea or coffee in the morning you should be fully hydrated before the start.
(4) Wear what you are use to nothing new but what is comfortable light weight and breathable.
(5) Take time to put on your socks and Vaseline between your toes or any part that may rub. Avoid doing up your shoes laces extra tight just double knot them for safety.
(6) A steady warm up is all that is required unless you want to lead for the first mile! Carry out your normal stretching routine especially you calf and quadriceps muscles. Do not over stretch just because you are racing. Stretch and hold avoiding any pain.
(7) Make sure your race number is pinned on securely and the safety pins are pointing outwards.
(8) Run with the pace runner for your predicted time as they are likely to run a more even pace. Otherwise use a watch or GPS to help you have a great pace race.
(9) Allow plenty of time to get to the start without getting too cold after taking off last minute warm up kit.
(10) Keep relaxed and watch out for cups and sponges discarded in front of you at the feed stations and runners changing direction suddenly.
Mark Kleanthous favourite Ironman treats
Jan 8th
Natures chocolate pudding: (fantastic health promoting properties and a choc treat with out the saturated fat!)
1 Large avocado
2-3 Large medjool dates
1 Large tablespoon of cocoa
A little water
Whazz with a blender and eat with bananas, DONE.
Raspberry Ice Dream: (I eat this for breakfast, dinner, snack… whenever! Super scrummy nice and high in essential fatty acids, potassium, amino acids, beta carotene, vitamin B3, folic acid and vitamin C… need I go on?)
1 large avocado
1 banana
Very large handful frozen raspberries
Whazz with blender until smooth
Ironman Nutrition Tips
Jan 8th
The Ironman is a 9-17 hour event, so you need 600-800 calories per hour to get you through the race plus another 500 for normal basal metabolism. So if you plan to take 12 hours at 700 calories per hour you will need 8,400 +500 =8,900 calories.
Breakfast Race morning:
I suggest a large bowl of porridge 2- 2:30 hours before with honey, then 90 minutes hour before a banana then 45 minutes before a Nutriment drink.
If porridge is not possible then rice pudding from a tin Ambrosia cream rice full fat type would be 378 calories.
Try and aim for 600 plus calories more (up to 800) if you normally have a good breakfast each morning.
Toast jams or honey can also be eaten instead and are easy to digest.
Try and avoid fruit, as this can be acidic on a nervous stomach.
The Ironman Start:
Also keep sipping a 3 % carbo drink up to 15 minutes before.
This will give you enough calories especially as you have not eaten for the last 6-9 hours.
Drink 330ml of carbo drink in last 20-15 minutes the kidneys slow down once you start swimming so your body will hold onto this fluid for the race.
At Least 700ml of fluid per hour the bike that’s 1600ml, so you need at least 2 large 750ml bottles.
Remember you will already have swum 3.8km in more than hour so you will need to drink once you get on your bike. Try and avoid drinking too much in first 2 miles allow the blood to get to your cycling muscles first.
The Bike:
First 30 minutes fluid only then mix food with drinks until 45 minutes before you anticipate finishing the bike then just fluids.
Try and avoid more than one banana, as this will be your main food on the run.
6% carbo drinks contain between 166 -200 calories depending on brand.
I use Torq fitness energy 4 scoops in 750ml bottle is 9% 250 calories plus 2 bars 420 calories during the bike
This would be 6 pieces 3 per bar taken every 20-25 minutes on the bike as well as carbo drinks.
So I eat solids for 70% of the bike hours.
Use gel pouches or holders rather than try and open packets while cycling.
Most people can only cope with 5-6 % carbo in drinks bottles so please DO NOT experiment on race day.
Also consider a banana good for carbo and potassium to keep away the dreaded cramp.
Run:
High 5 gels are 71 calories per sachet, ideal for the run and keep you going for another 1km, you need to be sure that you can take at least one cup of water or 2 half cups.
I usually have one every 15 minutes, that’s 4, an hour max.
One 5-10 minutes into the run and then every 15 minutes or at a feeding station in your case every lap +
The run will be tough so try and be as hydrated a possible, as you will be playing catch up.
Remember to use your arms more as you will be more tired than normal and you need to drive your legs to keep up cadence and speed.
If you feel cramp coming on at any time don’t fight it, reduce your leg stride and increase your cadence your speed may not slow at all, trying to fight tight legs by over striding will certainly cause you to tighten more and you may end up having to walk!!
Walk the feed stations and get what you want it is better to walk 100m at a feed station then 800m because you have run out of energy or dehydrated!!
Going from Olympic distance to the Ironman.
Jan 6th
To be successful in the world of long distance triathlon it helps to have the following Triathlon essentials. Some items do not cost a lot but need getting used to, so buy well in advance of your race and test, test, test!
Without knowing what you already use I have listed the minimum essentials, optional extras and luxury items that you need to use. To save cost try and borrow or hire equipment i.e. wet suit hire before you decide what you really need.
Swim
Essential – Large open swim goggles; it’s far enough without wasting extra energy not taking the shortest route.
Triathlon suit with extra padding in the seat.
Optional extra – Wetsuit designed for Ironman to save you energy. Avoid any wetsuit made with nylon as it has no buoyancy properties.
Luxury- A hand made, made to measure Ironman wetsuit.
Bike
No cost
Have your tyre pressure lower to allow for better shock absorption, aim for 10lb (0.75) bar less than normal not rock hard as per manufacturer’s recommendations.
Be less aero raise your handlebars for a more relaxed back.
Essential – At least 2 drinks bottles and ideally a profile aero drinks system between the triathlon bars total cost.
Triathlon head set food holder needed to carry your favourite bars and salt tablets.
Salt tablets to train and race with £20
Light weight tool Allen keys stashed away with your spares.
Brand new good quality tyres 23 ml (or 25ml for 6 foot 3+ /15 stone) for more comfort they will not slow you. Fit these 3 weeks before the Ironman.
Comfort fit, you may need to change the handlebar stem so you are not too aero which will stretch your back.
Lighter inner tubes to reduce rolling resistance.
Wider ratio cassette to save your legs for the marathon.
Luxury
Wheels that are light without comprise. Low spoke count are light but can be harsher to ride leaving you battered after the 180k.
Power meter to keep your watts generated in check.
Run
Essentials – sun block and run cap to prevent sun burn. £7-£15
Fuel belt to carry your tried and tested gels and salt tablets.
Trainer/ racing shoes for more support will reduce fatigue later in the marathon.
Socks for Cycle and run; cannot risk of any rubbing or blisters. You can easily lose 15-20 seconds per mile with sore feet (the time it takes to put on socks). You get some of this time back with quicker entry and exit of your cycle & run shoes anyway. Elastic laces for your running shoes allows for quick entry and feet to expand a little.
Triathlon coach
Total cost £600 -£2,000
(Approx $1,020-$3,400 & all depends on exchange etc)
Cost will vary depending on their qualifications past experience and demand of their time. Expect to pay £100 a month minimum this will leap frog you many years in knowledge and performance.
Cost of Essentials – Total Cost £320- £636
(Approx $544-$1,082 & all depends on exchange rate brands available and special offers)
Large open swim goggles with great visibility – £14-£19
Triathlon suit with extra padding £60-£120
2 new tyres puncture proof – £40-80
2 low rolling resistance inner tubes – £8-£12
2 Bottles and aero drinks system £25-£100
Triathlon head set food holder £6-£15
Larger freewheel cassette £30-£60
Elastic laces – £5
Bike service 3 weeks before – £20-£60
Allen keys 4-5-6-7ml -£2-£5
Salt tablets to train and race with £20
Running shoes good support -£60-£110
Sun block and body glide to prevent your wet suit rubbing £20
Sweat band cap for the marathon £10
Optional extras
Total cost £204-£592
(Approx $346-$1,006 & all depends on exchange rate brands available and special offers)
Neoprene swim hat £6-£12
Ironman wetsuit £99-£350
Triathlon suit or two piece with extra padding in the seat – £69-£120
Cassette with lower ratio – £30 -£110+
Handlebar stem -
Extravagant – Going the whole hog
Total cost £5,255 –or as much as you can a££ord!! just a few items listed below.
(Approx $8,933 & all depends on exchange etc)
Coolmax quality socks- £7-£15
New wet suit – £150-£350 made to measure is the best you can buy.
Carbon sole racing shoes for more comfort and generating more power – £100-£220
Triathlon quick entry running shoes £80- £125
Compression clothing to speed up recovery from volume training – £25- £180
Saddle Wing that fits behind the saddle to hold bottle cages and spare- £40-£80
New Wheels not Disc – £400 – £1,400+ (priority to be on comfort & lightness then performance).
Fully qualified and experienced Triathlon coach with a proven track record. £600-£2,000.
New Ironman Bike £1,500-£4,000+
Power meter £1,000 -£1,800
Triathlon coach – total cost £600 -£2,000
Ironman specific wet suit £99-£350
Second set of sunglasses (1 pair for bike 1 pair for run) £30-£140
Swimming MP3 player. £70-£100
Quality cycle stand up track pump £12-£89
Titanium chain £222 and light weight racing cassette
Garmin GPS with Heart rate £320
Summary cost of going from Olympic to Ironman triathlon.
Ironman Triathlon Essentials £320 ($544)
Optional triathlon extras £204 ($346)
Triathlon coach £600 ($1,020)
Extravagant (Getting the best of everything) Cost £5,255 ($8,933) or as much as you can afford!!
