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Racing Your Half or Full IRONMAN Triathlon Faster

DG

David Glover

Transcript

Now, Go Achieve YOUR Success!

Part 2: Planning for Race Day

"Failing to plan is planning to fail."

- Unknown

“It’s not the mountain we conquer, but ourselves.”

— Edmund Hillary

Part 1: Purposeful Training

Develop a Race Day Plan

Develop a Nutrition & Hydration Plan

Practice Your Plan in Training

Part 3: Mental Training Skills

Carbohydrate Intake Guidelines

Questions to Ask

  • How long will I be racing?
  • What is available?
  • What works for me?
  • What won’t work for me?

Key Point: Write your plan down. Practice it.

Source: Jeukendrup, Asker, "A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise," Sports Medicine. May 2014, Volume 44, Issue 1 Supplement, p 27.

  • Research the course
  • Research expected conditions
  • Break the course down into pieces
  • Create a timeline
  • Plan includes: logistics, nutrition & hydration, effort (or pacing), gear

Hydration and Electrolyte Replacement Guidelines

Athlete Needs Vary by Individual

Hydration:

  • Modest sweat rate is 32 fluid ounces per hour
  • Aim to replace 90% during exercise

Electrolytes:

  • ACSM recommends 500-700mg sodium for every 32 ounces of water consumed
  • May need more if:
  • Heavy sweater
  • Experience cramping
  • Notice swelling in hands and feet

Create Your Nutrition & Hydration Plan

Three parts:

  • Pre-race
  • In-Race
  • Post-race

Pre-race Nutrition and Hydration Plan

In-race Nutrition and Hydration Plan

Post-race Nutrition & Hydration Plan

What to wear, eat, drink, carry

Source: www.ironman.com

"In all human affairs there are efforts, and there are results, and the strength of the effort is the measure of the result."

- James Allen

"Your mind will quit 100 times before your body ever does."

- Unknown

Three critical skills to master:

  • Continuous self check-in
  • Visualization
  • Affirmations

Sample Run Interval Progression

Incorporate Strength Training & Intervals

Establish Weekly Consistency

Think of Training Like a Funnel

Sample Swim Interval Progression

Example:

Intervals & Drills

Strength Training

  • Improve muscle fiber firing efficiency
  • Train fast twitch muscle fibers
  • Sustain harder efforts, longer
  • Improve form and technique
  • Training variability
  • Improve muscle function, strength and power
  • Increase lean muscle mass / decrease body fat
  • Decrease risk of injury
  • Especially important for masters athletes

RI = Rest Interval (sec)

Takeaway: Prioritize & complete 70-90% of workouts in a week

Note: Both are appropriate year round!

Rehearse Your Race Through Visualization

Practice a Continuous Self Check-in

Practice Affirmations to Stay in the Moment

Hips up. Head down.

How's my pace?

Do I need to drink?

I run with the grace and speed of a gazelle.

How do I feel?

Do I need to eat?

I race with intensity and focus to do my personal best.

Relax my breathing.

Drop my shoulders.

Tip: Use your race plan as an outline

Part 4: Race Day Execution

Achieving Your Dream

"You have to learn the rules of the game. And then you have to play better than anyone else."

- Albert Einstein

“Faith within self breeds the highest probability of success.”

— Dave Scott, 6x IRONMAN World Champion

Agenda

Avoid These 5 Pitfalls

"The successful person has the habit of doing the things failures don't like to do."

—Thomas Edison

  • 5 Pitfalls to Avoid
  • Purposeful Training
  • Planning for Race Day
  • Mental Training Skills
  • Race Day Execution

...But Be Flexible for Whatever Happens

Preview the Course - Swim, Bike, Run, Transitions

Race the Race One Small "Chunk'" at a Time

Follow Your Plan...

  • Fix what you can
  • Adapt to the situation
  • Keep moving

"It does not matter how slowly you go, so long as you do not stop."

- Confucius

The 5 Practices of Successful Triathletes

5 Pitfalls to Racing Faster

1. Random training

2. "Winging it"

3. Not practicing your plan

4. Not executing on your plan

5. Not mentally "in the game"

1. Purposeful training

2. Creating a plan

3. Practicing your plan

4. Executing on your plan

5. Developing mental skills

David Glover, MSE, MS, CSCS

Racing an IRONMAN Distance Triathlon® Faster

Thank you for attending!

We'll post the recording at: https://enduranceworks.net

Next webinar:

6/7: Training the Competitor Within – Mental Skills for Endurance Athletes

Please contact me with any questions:

David Glover - david@enduranceworks.net

www.enduranceworks.net

by David B. Glover, MS, CSCS