One of the most efficient and safest ways to get your race week riding done is to do so on the trainer. Especially those last couple rides before the big day that are simply to keep the blood flowing. For one thing, you can get a quality ride [...]
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We always look forward to the latest edition of our favorite sports magazine. Whether it be Triathlete, VeloNews, or the monthly edition of Guns and Knives. But, with 3 weeks to go until an important race…stay away. Nothing good is going to come of the latest and greatest advice [...]
You also can’t forget about hydration. Drink crazy amounts of fluid (non-alcholoic and non-caffeinated preferably) in an effort to flush your system of all the toxin build up and breakdown you’ve suffered from race day.
Hunger at mile 90 of the bike, what should I do? Getting hungry at mile 90 of the bike is not a good sign, it generally means you’ve undershot your calorie intake and have some catching up to do. How are you going to do that before getting off your bike and running a marathon? Answer: slow down so your heart rate lowers and you can digest properly, take in a bunch of food and gradually get the pace back up. Ideally you would catch that problem before mile 90 as it can often be hard to eat at that point of a race. What happens if you can’t eat solid food anymore? You need calories, so what is your plan going to be on race day? Can you drink Coke for the remaining distance? Are gels your weapon of choice? Can you force a banana down? Have your answer ready as best you can so you know how to deal with the problem. Those of you who follow Chuckie V’s blog know that he advocates walking as part of your training – time on your feet equals time in the training log. You’ll help strengthen your feet, and if you think about proper form you can also engage your glutes and back [...]
So, assuming your Ironman is on a Sunday: I was looking at this picture the other night of the Ironman Coeur D’Alene start line. Heather is in the blue cap, front and center (Click to enlarge). That stance shows that she is thinking about one thing, and that is how quickly she’s going to get herself to [...]
Your first transition is usually the most hectic and crowded. Depending on what you’re trying to get out of the race you can attack T1 two different ways. Go through with the intent of getting out as quickly as possible, or use it as a chance to regroup and get ready for the long ride ahead. This tip relates to trying to get you through quickly. Like anything, practicing transitions in training is important. Visualizing the transition frequently before the race and the morning of the race is also important. Know what you’re going to do. With about 2 minutes left in your swim, it’s also a good idea to start thinking about what you’ll be doing in transition. All this will help you get through smoothly. If you have a race where all your transition gear is situated in one place right beside your bike then everything is pretty simple. Unzip your wetsuit as you run out of the water, then take off the cap and goggles. When you get to your spot, whip the suit down to your calves and stand on it to pull the rest of your legs out as you put on your bike helmet. Number belt, bikes shoes, galsses and off you go. Try not to be too frantic. Quick but calm. We all know how things can take way longer when you are all stressed rushing out the door to get to work! Ironman race day brings with it a ton of excitement. Often times you get so focused on the race that you forget to take care of your body. Head down, riding for 5-7hrs, it is very easy to forget to drink or eat food when you need it most. [...] When going for your long rides it’s a good idea to limit your sugary drink intake ’til after the first hour. Staying with water for that period, or longer, will help teach your body to burn stored fuel in place of going directly to the readily available sugars. This [...] |
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