How to run fast in a Triathlon
Apr 28th
How to run fast in a triathlon.
By now you have completed a few races and developed good strength and fitness. However if you are not going as fast as you had hoped, don’t worry, it is easy to adjust things slightly and improve. All your winter and pre- season training is still in the bank. Improving in each race is all about learning and tweaking what you do. So this month our ‘Racing Fast’ topics include:
1. Running Fast off the Bike
2. Improving Pace Judgment
3. Hydration
***Running Fast off the Bike***
You must continually self analyse. Any of the following can be attributed to a poor run split.
Are you kicking too much in the swim?
Are you cycling too fast in the race?
Are you pushing the big gears too often?
Are you keeping up your energy levels with food and liquid?
Are you doing any swim to bike sessions?
One of the biggest errors is not training at your triathlon run pace. If your triathlon run pace is 7.30 per mile but your training pace is either faster or slower than this, you will not adapt your body to run at your triathlon pace. It is so important to have sessions specific to your race pace to adapt the different muscles. The longer your selected event the more important this will be.
The ability to run fast off the bike is also determined by how efficient you are at swimming and cycling. It is often not the fastest runner on paper, who has the fastest run split. An efficient cyclist can often run close to their ability, while good runners are fighting the gears on the bike, wondering where they run legs went. A swim to bike session is often overlooked for bike to run workouts. Don’t forget this very important training session.
If you compared two equal runners time in a 10km and then 2 weeks later they both did an Olympic distance Triathlon, often their run times would vary by several minutes. It would not be the stronger athlete who runs quicker but the most economical one.
Any improvement in your body movement efficiency whilst in the swim and bike disciplines will help your run; sounds simple but how?
In the Swim
Being more streamlined by doing regular drills saves a huge amount of energy.
Swim long and tall, avoid too much rotation sideways.
Work on powerful strokes, you should be swimming strong by now.
Aim for an efficient stroke with good length; keep up a constant high pace, with long recoveries including easy swimming.
Aim to swim quietly with less noise, avoid crashing, slapping and bubbles.
Concentrate and learn to recover in the recovery phase.
On the Bike
Interval work sessions at race pace or above. Take half to the same amount of the interval as recovery time e.g. 4 min effort with a 2 min – 4 min recovery.
Concentrate on pedalling technique. Always be in control of your gear. Practise in the gears you plan to use in the race; in your event you may be tired at the bottom of a hill, so you may need an easier gear to climb the hill than you would normally use.
On the Run
Build up pace throughout run. Make sure you have sufficient back-to-back training in the bank.
Cadence running helps. Length of stride stops you running fast off the bike so overcome this by increasing your cadence with a shorter stride. Training drills should include fast feet drill, high leg turnover with short strides, It takes a while to get good at them, but not many people do them, just like one legged riding on the turbo to improve economy.
***Improve your Pace Judgement***
Better pace judgement comes with experience. You must learn to spread your energy evenly all the time for the duration of the event. Not flat out at the beginning and then hanging on. You are fooling yourself by going out hard and toughing it out.
Make your training specific and relevant to the course and speed you anticipate competing in. In other words ensure sessions are at your triathlon race pace.
Using a correct taper will definitely produce a faster result.
Are you able to lock onto your lactate threshold for the whole duration of the race?
If not, do this session in training – cover half the distance and break it into smaller segments with active recovery whilst hydrating and refocusing.
Your endurance should be good. If not, you are racing too much and not training to rebuild your stores. Make sure that you do an endurance session for each discipline every 2 weeks. If you are tired keep these sessions steady; if feeling good, keep a good pace but make sure you finish strong and fresh. This is not to be a ‘draining’ session.
***Hydration***
With the warmer weather, hydration is an important topic.
Ironmate is always amazed how little is drunk by racing triathletes and how little thought has been directed to what their consumption of liquid during a race would be.
Your intake will be more than in any training ride or run. Plus you cannot drink during the swim discipline, which will be undertaken at a higher effort than your regular pool swim.
Each of us has a different sweat rate, be that due to fitness, weight or genetic. Plus the way our body deals with salt concentration is varied; hence we all react in our own way to changes in temperature. Some of us love the heat, whereas others suffer.
So think through and analyse what your summer sweat rate is. How much are you drinking? How often? What effect is this having on you?
Pre weight and post weight after training in the heat will give you an idea of how much fluid is lost.
The symptoms of dehydration include dizziness, confusion, heart rate elevation, dry lips, extreme thirst and dry tongue. Headaches are common and cramps can occur. Skin looks dry in certain instances if there has been salt depletion. Diarrhoea & vomiting can also lead to dehydration including a loss of salt.
Generally the fitter you are, the much better you perform. You can cope with the heat better partly due to learned training in the heat and the improved fitness levels allow you to cope more easily.
Importantly, if the weather is warm for many days, you could find yourself gradually becoming more dehydrated if you fail to take in enough fluids regularly. Make a habit of always carrying a bottle of liquid with you.
Staying hydrated helps with full blood volume. Blood close to the skin helps you cool down. Drinking also assists in flushing away waste products.
You CANNOT stay hydrated by drinking just plain water – you need a sports drink. An electrolyte drink contains similar electrolytes concentrations to the body for proper hydration. NEVER WAIT until you are thirsty, this signal is nearly always a sign that you are already dehydrated.
If you found this information useful remember to tell a friend.
Open Water Swim Tips
Apr 27th
OPEN WATER SWIM TRAINING.
Put on your wetsuit properly you do not want it to leak.
Think positive staying calm uses up less energy.
Wear a neoprene hat and ear plugs, this prevents heat loss from the head.
Alcohol will lower your resistance to the cold so refrain from drinking any in the 48 hours before cold open water swimming.
Never train alone and let people know on dry land how long you will be and give them a signal if you are in distress i.e. one hand in the air. Swim together practise swimming behind a friend.
Wear a brightly coloured swim cap not black or navy.
Don’t panic take deep breaths and try to relax.
Get acclimated to cold water swimming then use only a thin swim cap build up the time you go into cold water will help when in a race you use thicker neoprene hat.
Cold showers and sitting in cold bath waters help but there is no substitute for being totally immersed in water.
Warm up for cold-water swimming with general gentle arm swinging. In circular motions 10 forward 10 back windmills on either arm.
Cold water constricts blood supply when you try and swim this will have the opposite effect. Start off swimming slowly and build up your pace.
Wetsuit Tips.
Depends on temperature of water shortie or full long legs or long arms or sleeveless long johns.
Provides buoyancy.
No gaps in body or arms
2-5 ml in thickness.
Thicker they were the more buoyant, but now modern triathlon wetsuit versions are much thinner and some even have built in air pockets.
Fit is vital, good range of motion, not too tight
A windsurfing wetsuit will keep you warm but will not give you range of movement and are often too tight around neck for breathing when swimming front crawl.
Always use lubricant i.e. baby oil or body glide a wetsuit specific
Vaseline can destroy neoprene wetsuits so use instead baby oil, non-protelum or vegetable oil in a spray can.
Rub this around wrists and ankles and neck will reduce chaffing and help with easier removal of wetsuit.
Earplugs keep out bacteria and cold water.
For effective sighting always use two objects like tall trees brightly coloured buildings or shapes are especially important if the sun is bright and reflects of the sea. If this is a problem use tinted swim goggles.
Open water swimming tips.
Do not stand up when exiting until you can touch the bottom with both hands on several swim strokes because you may be swimming over a higher bar.
Clothing
One-piece Triathlon suit hybrid can be worn under a wetsuit or for a pool based swim Triathlon.
Race clothing moves with you and holds you in place.
Comfortable not too tight or lose. Any excess movement will cause chafing.
Quick drying so you can swim bike and run in same clothing.
Swim goggles
Seal style much better visibility
Ironman Triathlon Training Camps
Apr 26th
Training camp ideas
Ever considered going away Swimming Cycling Running & preparing for a Triathlon then look no further than Tri-Topia in France.
Ideal place to cycle on very quiet country lanes away from the traffic. Swim in the National park which has over 1,000 lakes streams and rivers. Run on road or off road.
Don’t know anyone then no problem they have plenty of people to train with of all mixed abilities
I have been there and believe its has the best facilities I have ever used, for more information click on
Don’t forget to mention I told you but don’t tell everyone as I want to be able to go back again.
Cycling in a group
Apr 26th
CYCLING IN A GROUP -
The following information can be used for group cycling or when away during a cycle or triathlon training camp.
First decide what you want to get out of a group ride?
Social – easy talking learning about on the bike skills etc.
Learn -Training purpose so watch observe and learn.
You can easily improve good skill techniques by mimic the more experienced cyclist in front
How they spin, climb, descend or cornering. When to brake and when to release your brakes.
Eat & drink -How to drink and eat effortlessly and when to do this.
Gearing -What gears to be in and when to change. If you need to improve you will soon realise when to do this because the more experienced riders will automatically change at the correct time.
If you don’t have the necessary skills to eat and drink in a group no problem drop safely to the back of the group and then eat or drink.
Training session
Riding with others of similar or faster ability is important during your race preparation build up to improve your fitness but Not at any other time.
Steady ride will be different for each rider even if they have the same personal best time for a particular distance.
For example if cyclist A has their main race in 4 weeks time cyclist B has their main race in 12 weeks time and cyclist B has their main race in 20 weeks time.
Each cyclist SHOULD have a different level of fitness today to achieve ultimate performance in 4 – 12 & 20 weeks time.
A more successful approach to improved cycling performance should start before the ride even begins.
Agree to agree
Have a hill climb strategy within the group. Plan to meet at the top, then its no use the weaker cyclists hanging on as though their life depended on it. They should ease themselves up the hills and re group at the top.
Option 1 -The stronger cyclist can always ride hard up the hills then safely turn round ride some way back down or wait.
Option 2 the stronger cyclist can drop to their easiest gear and spin up the hill.
Option 3 – The stronger cyclist can focus on single legged emphasis with both legs clipped in this will slow the cyclist down and give them an immense training effect.
Pit stops
Agree to have times during the ride to stop for a natural break.
Mistake to avoid – If you need to go to the toilet tell the group you may not be the only one who wants to go.
The longer you put it off the less likely you are to then drink which could result in you becoming dehydrated.
The group can then split into 2 some stop for s café stop and some carry on and meet back at the café at an agreed time.
Type of cycle route
What distance or time will the ride need to be and do you require a hilly or flat cycle route. Agree what you need to do not what you always do. Variety is the key to enjoyment and improving your fitness making you a better all round athlete.
You won’t improve as well doing the same route at the same pace very time you train compared to mixing up what you do when. Hilly-Slow- Steady – Medium –Medium Hard- Hard & Very. Yes there really is many different types of training
Mistake to avoid – Don’t get hung up on speed and distance if you go away on a training camp. The terrain and temperature is likely to be completely different. For example a 3 hour ride in some parts of the UK you will only climb 1800 ft compared to 3,000 plus feet in the French or Italian mountains so expect in a Uk ride to cover 43-56 miles compared ot ONLY 36 51+ miles on much hilly terrain.
The Dos and Don’ts of group riding
Have an agreed sign language because you won’t be bale to hear. By the time you ask “What did you say?” you will be able to guess hole in the road after you have hit it.
Good communication skills are vital not only for safety but can avoid unnecessary stops because a rider punctured needlessly due to hitting an obstruction in the road because the rider in front did not communicate with enough time or the signal was confusing.
Cycle sign language should include the following
Point to high light = A hole in the road
Left hand signal left of bike obstruction right hand signal right of bike obstruction
Drop arm with hand in a shaking action = Loose gravel
Right arm behind back pointing to the left = Parked car on the inside left (when cycling on the left hand side) obstruction
Loud “Under “could mean large hole. This is used when out of the saddle or when its unsafe to take both hands off the handlebars like when descending.
Elbows out – When going fast (down hills) or when its noisy push out elbows 2-4 times to indicate be careful. Can be used for slippery surface gravel lots of hole sin the road.
Arm up in the air = Stopping for traffic lights etc) this is more visible to riders further back in the group.
Also don’t forget early signal to turn right left or straight on at a round about is vital for group cycling safety.
Don’t assume everyone knows the group riding signals and what they mean, I have been in cycling for over 30 years with cycling clubs and signals can mean different things for exactly the same hand signals.
Be flexible
Don’t be like rigid concrete with your training ride if the weather changes for the worse go home early and live to train another day. You must juggle your training around to suit the environmental conditions & not stick to what your plan says you should do.
Tired
If you feel tired either sits at the back and east and drink it may just be, you are low in energy
Decide to let them go you must let the group know that you have decided to ride with the group any longer and instead ride on your won. This is not a weakness but a sign you know exactly what you are doing.
They may say its Ok we will slow down then say Ok but if go are going too fast then me will drop off.
Turn at the front
When its your turn at the front don’t speed up, instead keep a steady pace, its Ok if your pace is a little slower that what you were just doing.
Tip he rider that dropped back may have done so because he had hit a strong head wind so not feel obliged to make a super human performance to maintain the speed.
Always wear a helmet
Always take more food and drink than you need and some spare money should you need to buy something.
In Spain it is a legal requirement to wear a cycle helmet while cycling out side towns. Don’t ask me I don’t make the cycling rule sin Spain.
New bike set up
Don’t EVER try out your new position or new bike for the first 5-8 rides training while with others.
This is asking for trouble as each new bike position and new bike will react different and you need to know how you and the bike will react automatically.
You need to be able to stop and make adjustments on route and listen to your body. Sure you want to show off your New bike but do it now and you will end up with injuries very soon or just waiting to happen just before your key race!
Tip – Don’t forget to take measurements before your first and take the correct allan keys with you while you are getting use to a new bike position. You never know something may come lose or you may need to adjust the position.
Time saving tips
I have some money in a wallet with my ID that I just use for cycling and I keep it stored away in my cycling helmet when I finish its easy always in the same place and saves me time and then I just put it in my back pocket before I start cycling.
Keep everything in the same place.
Clean you’re cycling glasses after a ride so they are ready before your next ride every thing you have to do can make you late and cause you to ride too fast to get to your designated meeting place on time. This will have a knock on affect to your group training ride especially if you forget something in the process.
Speed up the recovery and prevent injuries
Stretch before and after cycling
Motivation Time
Apr 25th
Now its time to get more motivated.
Whether you have been training all winter or now need to a kick start to get ready for the summer?
Longer days lighter for longer in the morning and night its time to up complete double up sessions morning and evening or failed to train in the morning use the light nights to fit in the work out
Think ahead
Plan ahead kit your kit out the night before this saves time and makes it easier to get out of bed and train.
Treat for a Feat
The more you train reward yourself with a DVD or magazine or clothing or that favourite naughty food (Chocolate Cake sweet or dessert or alcoholic drink etc) but ONLY once a week
Fitness gains and losses
We lose fitness much quicker than we gain it so little and often. Don’t feel like a 40 minute run no problem just go out and do 15 minute you never know you might find some saved energy to end up doing your 40 minute run?
Bench mark targets
Don’t set a rigid set of bench mark targets like go faster by 20 seconds each week for 6 weeks during your favourite run. Be flexible with how you may improve otherwise you will lose your enthusiasm after only a couple of weeks.
Timeless runs
Don’t time every run and vary the routes you take and avoid checking your watch every 2 minutes. Variety is key to improving otherwise you end up becoming world champion for your own route but will under perform on any other terrain or undulation.
Focus on
There are many other things to focus on breathing symmetrical arm movements relaxed hands still head forward movements (not side ways motion from your shoulders and feet)
Committed companion
Plan in weekly group training session
Meet up with athletes of similar ability once a week. This is a great motivation to turn up rain or shine and train with like minded people and share your views on everything training & racing.
Little & Often
Train consistently will improve your fitness large increases or nothing then a block of training is more likely to cause and injury. Make a habit of training on certain days don’t despair and stop training all together if you miss just one day.
Equipment
Buying some new equipment or clothing always does the trick and picks up my motivation
Stress less
Don’t feel guilty if life gets in the way it happens to everyone including full time Elite athletes.
Try not to cramp in a work out when you are tense or stressed remember its supposed to be enjoyable and fun instead reduce the time of the session.
Change the same work out
Out & Back a circular loop train in the opposite direction or somewhere new will help keep your mind fresh. At weekends or when you have more time travel (car or bike or train) and then train somewhere new.
Mental imagery
Think about how you will feel acheiveing a seasons or personal best and how easy it will feel without as much effort as normal
Think of the future
Enter an event in the next 6-8 weeks and also 10-14 weeks this helps you stay on track with your training.
Ironman Hawaii Kona lottery
Apr 24th
Owners of the World Triathlon Corporation (WTC), will release 4 Ironman Lottery slots auctioned via e Bay each week from 25th April 2010.
All athlete inquiries can be directed to worldchampionship@ironman.com.
Bid starts at $10,000, in 2008 there were 6 slots for auction with an average price of $40,000
All proceeds go directly to the Ironman Foundation who then make donations to various organizations
Ironman will cover all the admistrative costs so 100% of all money rasied goes directly to the nominated charities
Once the auction has been launched, a link will be on www.ironman.com
Avoid hitting the wall in a marathon or Ironman triathlon
Apr 23rd
HITTING THE WALL – MARATHON OR TRIATHLON.
Over training in the last 3 weeks will cause depletion, which often is not replaced in time before the marathon.
Both your liver and muscles need to be fully loaded. The easiest way to do this is by taking sports carbohydrate drink and mixing to the manufacturer’s requirements during all training sessions. And then from four days prior to your marathon.
Dehydration can also be confused for the feeling of running out of energy because your performance slows dramatically.
Glycogen converted from carbohydrate in the diet and is stored in the muscles and the liver. It is easily converted into blood sugar. A trained athlete can store up to 2,000 calories enough to run 20 miles.
Hitting the wall is a marathon term for a point when you run out of energy, the runner experiences cramps, the body then switches over to fat reserves as a fuel source. This type of energy is inefficient so the athlete has to slow down. Negative thoughts suddenly happen due to low blood sugar,
Feeling light-headed happens because of a combination of dehydration and general fatigue.
Consuming carbohydrates drinks or gels will delay low glycogen energy levels. This needs to be practiced in training as sometimes digestive problems are experienced, much to better have a bad training run and learn than experience a problem in your marathon or endurance event.
On race day caffeine provides a small improvement in aerobic exercise.
Training increases the body’s ability to sore energy muscle glycogen.
The liver only has about enough stores for 2 hours of continuous exercise.
The only way to improve fat burning is to train slowly NEVER GOING above 65% of maximum heart rate. By training at an easy pace the body adapts easier to switching from different energy levels.
Carbo-loading three-four days before encourages the body to store glycogen in the muscles and liver.
The most important on race day is to stay hydrated this single factor will allow you to perform to the best you can on the day. Getting dehydrated will slow you down or cause you not to get to the finish line.
Glycogen is a fast release fuel and Fatty acids are slow release form of fuel.
When glycogen runs out the athlete have only fat reserves to use.
Foods rich in carbohydrates include cereals fruit juices breads pasta potatoes rice.
Eating more carbohydrates can make you constipated so include more fibre from fruit and extra water.
Consume 150-300 calories after the first hour in the marathon.
If you have been injured and cross train Ironmate suggests that keeping up your blood volume by training that will not hinder your recovery from injury but improves your fitness levels.
Some athletes believe that swimming cycling running weight training improves the ability to improve your glycogen stores. To run well you have to run and doing other sports may not be specific but builds up mental toughness and peak fitness levels.
Having run 71 marathons all less than 3 hours I have learnt the hard way and made my fair share of mistakes. Your longest run or longest race should be at least 4 weeks before the marathon.
Try and find a 10 km two weeks before. Your last long run should be no later than 10 days before.
During hard training especially when feeling tired it can take up to 14 days to recover.
Three weeks before run 70 percent of mileage two weeks before run 50 percent of normal mileage and last week run just 10 minutes a day with a rest day 2 days before.
Snack regularly and try not to put on more than a couple of pounds.
Do not just drink water in the days leading up to the race especially on the plane as this will mean you go to the bathroom more and get rid of some stored minerals. If in doubt leave it out.
Do not change your diet too much and do not over drink.
Get plenty of sleep in the week before, as you may not have a good night sleep the night before race day. One poor nights sleep will NOT make much different but several days within a week will make you mentally tired and not allow you to tough it out on race day if things get difficult.
Carbohydrate-rich foods include cereals, fruits, juices, breads, rice, plain baked potatoes and pasta with tomato sauce.
MARATHON TIPS?
Even pace marathon running.
It’s the Pace that Kills
2-4 minutes too fast in the first half can be 20 minutes too slow in the second half!!
i.e. Athlete A 1:25 first half can end up with 1:50 second half = Total finish time of 3:15
i.e. Athlete B 1:40 first half can end up with 1:55 second half = Total finish time of 345
i.e. Athlete C 1:50 first half can end up with 2:10 second half = Total finish time of 4:10
Had a more even paced run be done athlete A could have achieved sub 3 HOUR or Athlete B a sub 3:30 or Athlete C could have run sub 4:00 marathon.
Even pace running can stop you hitting the dreaded wall in the marathon.
If aiming for sub 4-hour marathon.
Aim for 1:55-1:57 hold on until 22 miles then go for it.
Keep your arms away from chest as you run to the finish, try not to stop Heart Rate Monitor or stop watch as you cross the finish line otherwise the photographers will not see your race number.
The race organizers will record your time and often in many professional events a computer chip timing system will accurately record all your splits and your individual finish time.
Last minute marathon training tips.
Use training shoes rather than lightweight racers.
In theory light-racing flats save precious grams saves energy and should allow you to run faster. In practice the less support and shock absorption can fatigue your legs more causing slow down in the later stages.
The night before eat your last main meal before 4pm then just snack with fruit or another light meal 2-3 hours before you go to bed.
The mistake people make is eating a big meal late and not being able to get to sleep, then trying to have a big breakfast at 5-6 am on Race morning. With the nerves etc it makes it hard to digests all this food from your stomach.
Have a drink by your bed if you get thirsty it saves getting out of bed. Often when away from home and you wake up it can be more difficult to get back to sleep in unfamiliar surroundings.
Race Day
Warming up by gently jogging. This gets you ready and allows you to decide what to wear. You should feel cool in your warm up if you get hot then you are wearing too much.
Wearing sunglasses either clear tinted or a sun visor keeps the wind dust bright lights from your eyes. Relaxes your eyes, which can help your face relax.
Expect to feel heavy legged in the warm up and first part of the marathon this is partly due to nerves but more importantly tapering easing back your muscles should be full of saved energy which also stores fluid at the same time.
Breakfast
Breakfast morning only eat up to 50% more than normal you should have practiced this routine before some of your long runs beforehand.
Chafing can happen even in the most unexpected places to stop or delay this happening use a greaseless petroleum jelly in armpits area (above and below seam where from singlet or T-shirt seam. Also smear in areas of nipples inner thighs between toes but not too much as your clothing can stick and clothing may rub in a different area also apply to eye brows to divert sweat to trickle down side of face and away from eyes.
Use either elastic shoelaces or quick release toggles.
This stops shoe laces coming loose and are easy quick to adjust if feet expand.
Stay hydrated helps with cooling by evaporation from the skin any dehydration will cause u to slow down and can cause cramps
DO NOT do anything-new race week and especially marathon day. No new shoes new kit or socks.
30 minutes before the start
Consume. 330cl of a 4-6% carbohydrate drink in last 30 minutes before the start once you begin exercising your kidneys almost stop working.
Mark has a personal best marathon of 2 hours 24 minutes & 40 seconds n the London marathon and has run 71 marathons faster than 3 hours.
Three-week marathon taper having run 71 marathons all less than 3 hours I have learnt the hard way and made my fair share of mistakes. Your longest ever run or longest race should be at least 4 weeks before the marathon. Try and find a 10 km two weeks before as this can improve your anaerobic threshold, aim to run 2-4 miles at marathon pace within 5 minutes of completing your 10km competition. This will help you stimulate running tired with low glycogen levels. This is far more beneficial for the marathon than just another long run. Your last long run should be no later than 10 days before. During hard training especially when feeling tired it can take up to 7 days to recover and then another 5 days to improve from the session. This all depends on your age recovery rate and volume of training.
Three weeks before your marathon run 80 percent of average mileage. No junk mileage 3 weeks before race specific and easy recovery running. If you normally run 43 miles a week then run 35 miles Two weeks before run 70 percent of normal mileage. No junk mileage 2 weeks before race specific and easy running. If you normally run 43 miles a week then only run 30 miles including a medium long run and 35 minutes at predicted marathon pace. Race week just 10 minutes a day with a rest day 2 days before. 5 days before jog 5 minutes then run marathon pace to 15 seconds a mile faster than marathon pace efforts 4 x 60 seconds with 2 minutes jog recovery between, total run time 22 minutes. For a three-hour marathon runner this equates to 1 hour 2 minutes of running in the 6 days before your target marathon.
The biggest mistake marathon runners make is running too long and too hard on each session race week. For example even if you cut your mileage down by half race week= 21 miles plus the marathon and warm up you end up running 48 miles no wonder you struggle from 22 miles in the marathon! because at 22 miles plus the 21 miles race week you have already covered 43 miles and you are now running more than you usually do.
Try and run at your marathon start time, usually in the mornings if not possible run earlier to get use to morning training. Race week also continue to snack regularly and try not to put on more than a couple of pounds in weight. Do not just drink water in the days leading up to the race especially on the plane as this will mean you go to the bathroom more and get rid of some stored minerals.
Two-week marathon crash taper Two Weeks before. Aim for 65% or normal average weekly miles for last 14 weeks. I.e. if you have covered a total distance of 602 miles this would be an average of 43 miles per week. So you need to cut back total distance to only 28 miles. Try and run at marathon pace- If aiming for 2:59 marathon at 6:55 -minute miles for 15-25% of total weeks mileage for week minus 2. If you run 43 miles a week aim to run 6.5-11 miles at predicted average speed this is more important than just another long run. No junk mileage 2 weeks before race specific and easy running. Race week. Nothing anaerobic in last 7 days before marathon.
Predicted 3-hour marathon pace. As you plan to run 26 miles in the marathon Pace 1. Try and run at marathon pace 7-minute miles for 20% of total weeks mileage for race week, this may seem a lot but you are actually only running in the 6 days before only 9-13 miles. Run every day and have a complete rest day two days before. If you run 43 miles a week then 4-6 miles must be at marathon pace plus to 15-30 seconds easier.
Final marathon tips. No junk mileage 2 weeks before race specific and easy running. A marathon needs 10 day taper hence the big decrease in time/mileage in the 14-7 days before. Last long run 14-16 days before (2 weeks)
Last big meal 36-48 hours before then just keep snacking.
Training tips for the Lanzarote Ironman
Apr 22nd
TRAINING for the Lanzarote Ironman.
Lanzarote Ironman is claimed to be the toughest of them all, I should know having done it twice. The cycle roads are grippy so expect speeds to be slow, apart from last dual carriageway section (if course is still the same?). It can be hot and sunny or hot and overcast prepare for both, make plans for a very hot run if overcast for bike. It is always windy. Going light rather than aero is the preferred choice for most age group triathletes.
SWIM TRAINING TIPS – Do some sea swimming in wetsuit, you will use completely different muscle groups compared to wetsuit lake swimming. This is due to the extra bouncy from the salt water. You body position can be different. Practice doing two lap course – Train to do 2×2000m with a break between each 2k with a short 100m run or brisk walk. Get use to the taste of salt water in your mouth and the swell from the sea.
BIKE TRAINING TIPS – Use a road bike for Lanzarote Iron Man Triathlon. This is because a time trial bike is a disadvantage especially the technical sections. A road set up position is needed for the windy technical sections. It is advisable and suggested that you should change hand positions and learn to stretch out of the saddle.
When indoor training get use to drinking 1.5-2.0 liters an hour while working hard and experience getting hot while exercising hot. Seated and out of saddle riding is also recommended.
Setting up turbo raising front wheel SAFE & SECURE by up to 6” can do this. This will work back and hamstrings. A training camp 12-8 weeks before with hills like Italy or Spain will help a lot. Your body will adapt in time for the Lanzarote Ironman triathlon. A more specific week in Lanzarote riding the route in small parts will also be very beneficial. Learn to stretch on the bike, back and calf muscles. You will need good Kevlar tyres lots of people puncture due to rough road surface. Ride about 200km to remove the protective coating.
RUNTRAINING TIPS- Learn to drink lots when Long Slow Distance run training. Run off road this slows your leg speed down similar to Ironman marathon. Consider using a camel back. You will learn to run tired and improve running economy. Try race fuel in training.
WEIGHTS – If time available do leg weight training specific fro swimming cycling and running, at least twice a week once a week will not give you any improvement. Lanzarote Ironman is a strong person’s event, once you get tired you can draw on your strength.
IRON MAN RACE DAY TIPS.
IRON MAN RACESWIM – Pace yourself going hard in first 3 minutes can reduce the ability to burn fat as fuel throughout the whole race. Use fitness rather than strength where possible, save your power for the hills and wind in the second half of the IM bike. If you drink sea salt water by mistake you have two options.
1. Do Not drink anything and hope stomachs settles or be sick then you will need to drink to reduce acid stomach in the throat.
2. Have a spare 330ml drinks bottle with either plain water or a sweet drink in T1 ready to drink if you exit water and need to dilute seawater swallowed. Lanzarote Ironman is claimed to be the toughest of them all, I should know. It is almost certainly the slowest for most people. Many triathletes take up to 90 minutes to finish this Iron man.
IRON MAN TRIATHLON BIKE – The road surface is made up of large chippings; heat the wind and all take their toll. Use the special feed bag facility with some treats for something to look forward to. This is near the top of a hill so make things easy to be able to stash away before the long 15 minute technical down hill section. I.e. Bars unwrapped, gels squeezed into a gel flask etc. The road surface is slow and hot windy conditions make the bike course brutal very few of the elite best triathletes go quicker than 5 hours for the cycle section or quicker than 9 hours for the whole event.
RUN – Wear a cap the out and back run is hot due to the heat from the road. Drink coke in last 3 hours and DO NOT mix with gels, as the sugar in the coke should be enough.
You will need a hat ideally with back chamois flap otherwise turn your hat round to keep nap of neck cool when running with sun on your back.
Clean pair of sunglasses for better visibility. Spend time getting sun blocked after bike and take on board some fluids while you are protected. Make sure they rub your legs from feet to waist like in a massage towards the heart if in doubt do it yourself.
LANZAROTE IRONMAN 2008 17th Edition
2.4 MILE SWIM 112 MILE CYCLE 26.2 MILE MARATHON
24TH MAY 2008 1200 COMPETITORS from over 21 countries compete for 60 Hawaii Ironman slots in the world championships. 10 of these slots are for the professionals.
400 Euros entry fee.
$50,000 dollars prize money
1st Man & 1st Women receive $8,500
DURING THE IRONMAN
The competitor’s heart will beat 100,800 times and could use up to 9,000 calories and burn up 3lbs in weight. Lose 15 liters of perspiration. Eat 3,000 calories in food and 10 liters of energy drinks water and coke. Pour over their body 5 liters of water
TOTAL DISTANCE
Travel 140.2 miles
Aim to complete in 12 hours or 11.6 miles per hour swimming cycling & running.
SWIM 2.4 MILES (3.8KM)
During the sea swim he will have to cope with 4,800 arms and legs thrashing.
BIKE 112 MILES (180KM)
Cycle almost around the Island and climb 2,551 meters.
RUN 26.2 MILES (42KM)
4 X 10KM LAPS you run almost to the finish line then turnaround and run back again. This is where many competitors drop out with the thought of having to keep coming back so close to the finish before being sent away again.
THE FINISH
Every year over 10,000 people come to watch not just the first competitor to finish but the last person to cross that line.
SUPPORT
Triathlon coach Mark Kleanthous www.ironmate.co.uk 25 years in Triathlon.
Mark finished 81st in Lanzarote in 1993 and has been helping others to cross the finish line in events all around the world.
Lanzarote Ironman is the toughest of the 28 events held world wide. It is hot windy and the rough seas sea and large chip road surface make the course very slow. Your body can take a battering on the rough roads. The endless miles of Lava fields make this a mentally sapping event. Temperature is likely to be in the 90’s when you start running the marathon.
Cut off times
Swim needs to be completed in 2 hours 20 minutes and the sea temperature is usually 68-69 degrees.
Bike & swim have to be completed in 10 hours 30 minutes to be able to be allowed to start the marathon.
With 2,250 m of climbing above sea level on the bike this can be tough.
To be an official finisher.
Complete the whole course including the marathon in less than 17 hours to be in the official results.
The average age group triathlete has trained for the Ironman in the previous last 12 months the following. Many have trained for 3-5 years before attempting an Ironman triathlon.
Sport Miles Kilometers
Swimming 245 392
Cycling 6,429 10,284
Running 1,615 2,642
Athletes need to train at least 12 hours a week some of the professionals can train as much as 40 hours a week in preparation. He has worn out 4 pairs of running shoes preparing for this event in the last year! Ambition is to cross the finish line get under 12 hours or take less than half a day to complete an Ironman. Very few professional go quicker than 9 hours because of the terrain and conditions.
WHY COMPETE IN AN IRONMAN?
To see if I can?
COST
Probably cost including entry fee accommodation flight and training equipment and food just to train £4,000.
We believe that the information is correct.
Check the official Lanzarote Ironman Triathlon website for any changes etc. http://www.ironmanlanzarote.com
We do not accept liability for any incorrect information or changes that occur.
Open Water Swim Tips
Apr 21st
Practise.
Practise with other experienced athletes before competing in an open water triathlon.. It can be a daunting experience to swim in open water. Triathletes who have many years experience often have apprehension in their first early seasons preparation swims in open water, this is perfectly normal.
Weaker swimmers who are practised at swimming in open water can beat faster pool swimmers by being confident and good at navigation. The ability to draft behind a faster swimmer can save energy and allow you to finish in a quicker time. Anyone can beat a swimmer who is slightly better by being more confident and concentrating, the second you do not concentrate you can easily go off course.
The difference between a nice warm swimming pool and open water is comparable with crazy pitch & putt and a championship golf course similar but not specific. In an indoor pool you can see where you are going, often able to stand up, use the black lines to swim in a straight line. Compare this to a large expanse of water, cannot see the bottom sometimes not even your hand in front of you and have to navigate around a route. Swimming pools have no wind (unless outdoor) no big waves no currents no floating debris and no buoys to swim around. You have to learn to swim in different conditions to learn personally. Continuous swimming in open water can be tiring because there are no ends to stop and turn.
In open water you have sometimes weed to contend with and jelly fish if swimming in the sea. Even in a wetsuit you can get cold swimming outdoors.
There may not be a current but a head wind can make it difficult and top drift can push you off course. Every time you make one wrong stroke that takes you off line it takes at least another one to get on track .If you only swim an extra 3% in 1500m you have covered an extra 50m which for a swimmer taking 30 minutes is an extra 1 minute wasted effort.
Swimming of the three sports is the event you can waste the most amount of energy not going in a straight line.
Fresh water always seems colder than seawater at equal temperatures. In our experience the sea can be 5 degrees lower and feel the same as fresh water.
Indoor swimming training tips.
Tread water then start swimming to get use to deep-water starts and turning around in preparation for swimming around buoys in open water. Get use to turning at the end either treading water or doing a u-turn without touching the end. Aim for a point and swim diagonally across the pool rather than up and down.
Learn to look up every 6-14 strokes aim for your water bottle at the opposite end or a clock. Swim water polo style, or doggy paddle keeping your head out of the water it uses different muscles and can cause fatigue. Learn to look up every 6-14 strokes aim for your water bottle at the opposite end or something else like a clock.
Another drill to do is if you have a friend swimming try the following at your swimming pool. Swimmer A swims one length as fast as they can. When they turn at the end and have to look up to see where Swimmer B has placed a plastic drinks bottle. Or agreed object any where along the width so Swimmer A has to swim back to that point. While swimmer A recovers while swimmer B repeats what A just did.
Swim at busy times get use to swimming around others and wavy conditions, the more you do this the easier open water swimming will seem.
Some pools have wave machines use this as practise, some adventurous triathletes try and do lengths when the fun sessions are on, they are wavy and lots of people to swim around.
Once you have accomplished sighting then venture to open water with a friend.
Open Water Warm-up
If you are unable to get in and warm up before an event or the thought of getting in to warm up then out again puts you off. Jog gently for 5-10 minutes then do 10 arm swings forward 10 arm swings back with each arm 10 shoulder shrugs back and forwards. 10 punches alternate with each arm. Learn forward and imagine your are swimming turn your head to mimic breathing to make sure your swim hat is not rubbing on your neck, do this for 30 seconds. You are now ready to start.
Open water swimming
Look for safe entry and exit, once you enter you can make the water cloudy masking debris holes and the uneven bottom below.
Discuss what you plan to do first with your friends try 2 small laps rather than one big lap, it is much harder to do mentally another lap and builds up mental toughness. Stop after first lap discuss briefly. How good were you at sighting and repeat if you all feel confident and not too cold to proceed.
Do not stand up when exiting until you can touch the bottom with both hands on several swim strokes because you may be swimming over a shallow bar.
It is quicker to swim than to try and walk in water up to your knees.
One-piece Triathlon suit can be worn under a wetsuit the material should be quick drying. Race clothing moves with you and can stop neoprene rubbing on your skin.
It should be comfortable not too tight or lose. Any excess movement will cause chafing. Triathlon specific clothing is designed to be quick drying so you can swim bike and run in same outfit.
Large goggles give much better visibility and can reduce anxiety and reduce claustrophobia experienced wearing a wetsuit.
Use Anti fog to stop swim goggles from steaming up. The warmth given off from your face and the cold-water temperature cause this to happen. It is important to fit your goggles on no more than a minute before you get into the water otherwise the air inside warms up and when you have contact with the cooler water they steam up.
Swimming in a large expanse of water can make you insecure with fear, this is perfectly normal. The temperature may change when you swim from a shallow to a deep cold section so prepare for this to happen. Swimming even in a wetsuit into a cold wind can make you feel colder.
Wetsuit swimming.
When swimming in a wetsuit most people swim quicker because you are more buoyant. To gain the most from wearing a wetsuit aim to keep your swim strokes long. Part of swimming without a wetsuit is keeping afloat so with a wetsuit you should aim mainly at forward propulsion
It is what you do under the water to move you forward that counts.
How to put on a wetsuit
The following tips are listed below by Ironmate to help you put on a wetsuit and reduce the risk of damage. It can take up to 15 minutes to get a wetsuit to fit properly.
Put on your wetsuit properly you do not want it to leak.
For easier fitment and faster removal use a product called bodygilde, or baby oil as Vaseline can destroy the glue used to join the seams on the wetsuit or the stitching
around the neck nipples and under your arms. Also use a lubricant around the wrists and ankles; this helps with a much quicker removal of the wetsuit. You can remove your wetsuit much quicker when you have just exited the swim, the longer you allow water to seep out the harder it is to get the wetsuit off.
Putting on a triathlon wetsuit.
1.The body should be dry.
2.Use soft gloves to avoid cutting the rubber with your nails.
3.Nails should be evenly cut and not sharp, damage can still be caused by wearing gloves.
4.Pull on the legs as high up the body without straining, ensure no folds or air pockets and no creases behind the back of the leg as this will cause chafing when kicking in the swim.
5.Pull up wetsuit from the waist and remove any space or air pocket from the groin area.
Some athletes get a taller person to actually lift them from the waist to ensure the legs are in and the groin are a snug fit.
The wetsuit should be 5-14cm above the anklebone for easier removal also neoprene around the ankle inhibits flexibility when kicking.
6.Close one hand or clench fist and put one hand in at a time so as not to damage the inside of the suit with your nails or accidentally pull a finger back.
7.When you are putting on your wetsuit make sure that that your clothes worn underneath are neither crumpled or zips are flat so they do not cause rubbing.
8. Before zipping up the suit make sure that the suit is over both shoulders. Then push both shoulders back, not out and get a fellow competitor preferably with the same style suit or a friend who knows what to do to zip you up. Make sure that you do not have folds at the back of the knee this can cause chaffing.
9. Allow 10-20 minutes for the first time you do this and 10-15 minutes before an even if could take you less but you want to get the fit perfect and then concentrate on the swim rather than something rubbing.
10 .If you are able to practise in a swimming pool wash out the suit thoroughly as the chlorine can destroy the seams.
Things you need to know about a Triathlon specific wetsuit.
1. You will often feel more buoyant so you could over roll more when breathing this you want to avoid. Forward motion is required not sideways resistance movement.
2. The wetsuit will help you glide by being more streamlined and buoyant so use this to your advantage by doing long slow strokes, a comparison would be cycling down a hill you can push a bigger gear.
3.Wearing a wetsuit often the recovery phase is minimised due to less flexibility in the shoulders and concentrate on this so you can recover fully ready for the next powerful stroke.
4. Wearing a Triathlon wetsuit will feel tight almost claustrophobic to some people. On dry land and you may get hot putting it on, once in the water after practise you may not even notice you are wearing it.
On hot days do not put on your swim hat until you have completely fitted your wetsuit as you may get too hot and over heat unless of course it is a cold day or you are concerned about the cold water.
3. Less kick is needed to keep you buoyant, often shallow kicking is the best option.
4. A swim session in the pool wearing your wetsuit is advisable before your triathlon in familiar territory but you will need permission, as some swimming pools do not allow you to use a wetsuit in public session. Often though a Triathlon club may have permission for their training sessions.
Relaxed in open water.
Think positive staying calm uses up less energy.
If possible walk along the edge of your open water swim and recee the course it will seem a lot shorter.
Wear a neoprene hat and ear plugs, this prevents heat loss from the head and cold water getting into your eardrums or alternatively wear 2 swim caps one to keep the heat in the other to keep the cold out.
Alcohol will lower your resistance to the cold so refrain from drinking any in the 48 hours before cold open water swimming.
Never train alone and let people know on dry land how long you will be and give them a signal if you are in distress i.e. one hand in the air. Swim together practise swimming behind at the side and overtaking.
Wear a brightly coloured swim cap not black or navy to make you visible to other users of the water i.e. wind surfers and swimmers.
Don’t panic take deep breaths and try to relax.
Once acclimated to cold-water swimming then use only one thin swim cap in training, by the time you get to compete in open water wearing a thicker neoprene hat will make you feel more confident. Build up the time you go into cold water will help when in a race. Cold baths and showers help with initial shock. Tap water is a lot warmer in the summer so you may need ice cubes in your bath to chill the water for 5-15 minutes before you take the plunge in the summer.
Start off with cold baths of 2-5 minutes building up to 5-12 minutes lying. Best to warm up slowly afterwards by drying and putting on some warm layers this helps you adapt much easier than having a warm bath or shower afterwards. In a Triathlon there are no warm showers once you have exited the swim.
Cold showers and sitting in cold bath waters help but there is no substitute for being totally immersed in water.
Land warm up for cold-water swimming with general gentle arm swinging. In circular motions 10 forward 10 back windmills on either arm. Do this for 5 minutes before getting into cold water this gets your body ready for swimming. Some swimmers prefer to splash water over their face and feet just prior to getting in to acclimatise to the temperature.
Cold-water warm up after land exercises enter and swim for 1-3 minutes with fingers wide apart this gets arms moving quicker without creating fatigue (this is like cycling in a easy gear) then 1-2 minutes swimming with fingers together ready for the main set or competition. Warming up all depends on the water temperature an individual preference and what each competition allows.
Cold water constricts blood supply when you try and swim this will have the opposite effect. Start off swimming slowly and build up your pace.
Mistakes
Avoid the following pitfalls.
Concentrate all the time as soon as you fail to think about taking the correct route you will almost certainly deviate.
If you find yourself short or out of breath due to the cold, slow down or stop. Focus on your breathing even changes your stroke to breaststroke or backstroke until your breathing gets back to normal. Caution though does not make sudden powerful movement changes as this could cause you to cramp if the water is cold.
If your swim goggles fit do not tighten them up more for your open water swim this may cause them to leak. When wearing 2 swimming hats put goggles on after first cap when you put on second swim cap. If they come off you do not lose them.
On a cold day put your swim hat on at least 10 minutes before to conserve heat and help keep you warm.
Know the course beforehand you may not plan on leading but you do not want to follow someone in front who is also lost, remember it is far more difficult to ask for directions!!
Learn to breath each side to avoid waves and be able to monitor landmarks buoys and other swimmers so you know where you are at all times.
Keep Warm
Things to do to keep warm.
Eating and drinking something warm before to warm up your inside helps. Experiment with what works and hour long before you can do this without causing you discomfort in the important swim. Hot chocolate, tea, coffee, porridge microwave bananas or soups all have worked team ironmate members. Some athletes even have hot carbohydrate drinks.
Put on your swim caps before starting to get into triathlon wetsuit two correctly fitted caps should stop water getting into your ears. Cold water can get into your eardrums this makes you feel cold and distract you from swimming so earplugs can be used. Some long distance swimmers use them while others prefer not to.
Unable to warm up in the swim gentle jogging and arm warm up exercises warms up your core temperature.
Wetsuit Tips.
Put on your wetsuit 20 minutes before the start, taking clothes off to put on suit can make you cold on a cool day.
Depending on water temperature usually a full piece wetsuit is worn alternatively a shortie or sleeveless long john is sometimes used. Full wetsuits provide more warmth but can be more restrictive and claustrophic also take longer to remove compared to a shortie wetsuit, which can literally be removed in seconds.
Wetsuits provide buoyancy, No gaps in body or arms stops water moving thru suit.
2-5 ml in thickness. Usually the thinner section panels allow for more shoulder arm movement while the thicker leg panels help with buoyancy and warmth.
The thicker the material then generally the more buoyant they become.
Fit is vital, good range of motion, not too tight so you cannot breath.
A windsurfing wetsuit will keep you warm but will not give you range of movement and are often too tight around neck for breathing when swimming front crawl.
Always use lubricant i.e. baby oil or body glide a wetsuit specific lubricant.
Vaseline can destroy neoprene wetsuits so use instead baby oil, non-protelum or vegetable oil in a spray can.
Rub this around wrists and ankles and neck will reduce chaffing and help with easier removal of wetsuit.
Earplugs keep out bacteria and cold water.
For effective sighting always use objects like tall trees brightly, coloured buildings or shapes exactly behind your intended target this makes it easier to swim in a straight line. So if the suns glare stops you seeing the next buoy you have a target on the horizon to aim for until you get closer. Swims are often out and back or in a square or circular shape so during the swim you will have the suns rays reflected from the water which could blind you. It may be fine to see with the sun behind you but soon as you turn back and as the sun rises in an early morning swim you cannot see where you want to aim for. Using tinted swim goggles can help.
Clothing
One-piece Triathlon suit hybrid can be worn under a wetsuit or for a pool based swim Triathlon. The material should be made for quick drying.
Race clothing can also stop friction between your skin and the wetsuit.
Comfortable not too tight or lose. Any excess movement will cause chafing.
Quick drying so you can swim bike and run in same clothing.
Open Water swimming early season
Apr 21st
Yesterday I took my first dip in the local lake for this year. It was very cold, frosty on the ground and only 2 degrees, however the lake was about 8 degrees and very cold.
So how do you cope when conditions are like this……The first thing to do is to make your way steadily and confidently into the water, just going slowly in will not work. Start by swimming with your head above water while your feet, hands and body get used to the initial shock of how cold it actually is.
Your wetsuit will take in a little water which will gradually warm up with your body heat and so it will be just your hands, feet and face that will suffer. You can of course wear a neoprene hat, gloves and swimming socks to help.
Once you have swum for about 25 meters you can start to put your face in the water, it will be cold and your face will become numb, be prepared for this and swim for another 25 meters. Stop and rub your hands and face to wram them up and recommence swimming.
Ironically after the first 5 minutes your body will adjust and it will not seem so cold and you will begin to enjoy it, in a masocistic sort of way!
Always make sure you have other swimmers with you in case of difficulty or panic attacks and never attempt open water swimming in these conditions if you have not has at least 2 years experience in Triathlon or open water swimming. It’s better to wait until the water warms up in June.
Swimming in cold water will also act like an ice bath and help with tired muscles. Always swim close to the edge of the lake just in case you get into difficulties and make sure you warm up sufficiently after the swim. It’s also better to drive there rather than running or cycling as you will never warm up if you get on your bike afterwards!
If you can master the cold now just think how you will be able to cope later in the season when everyone around you is complaining about how cold the water is, while you are thinking it’s positively tropical.
Remember safety at all times, especially in very cold water.