A 2.4-mile swim, a 112-mile bike and a 26.2-mile marathon, all in 17 hours and without a break! You need more than just nerves of steel to get to the finish line at an Ironman Race. Organised by the World Triathlon Corporation (WTC), athletes, CEOs, students, professionals and pensioners push their limits of fitness and endurance at the World Championship at Hawaii every year.
When the going gets tough
The original Ironman is held in conditions which are punishing for endurance racing: the Hawaii water is warm enough that helpfully buoyant wetsuits are not allowed; though the cycling hills have only moderate gradients they are normally crossed by strong winds; and the marathon leg of the race is usually extremely hot. If you complete one of these races within the 17-hour time limit, you can call yourself an Ironman.
The tough get going
Preparing for an Ironman may take anywhere between six months to a year. Here are a few tips:
- Establish a routine: Start with an "unstructured training" where you train what you want to and how you feel like. After a while, you begin to feel a difference in your legs. You can sense your muscles' ability to absorb greater capacity and volume. Your runs will get faster and feel easier.
- Assess your fitness: It is better to run shorter intervals that allow for short recovery. If you want to measure your 5km pace, do a session like this: 3 by 800m and 1 by 400m. Take only 40 seconds rest between each repeat. This gives you a better guide where your running is vulnerable. It also gives a hint at what your current running speed is and what your maximum heart rate is currently. Your heart rate can go higher as your fitness increases.
- Gradually increase training volume: Build your miles over time. Do not make sudden changes to your training. Increase your miles over a two-week period and then cut back your training volume in the third week.
- Rest days: You may feel so good that you want to maintain your training but rest will take your training to a higher level. Be disciplined about your rest days.
- Get nutrition: Your body is constantly being pushed so good food and vitamins are vital as they also boost immunity.
Once it’s over
After the race, drink plenty of water, have nutritious food and rest. You may resume light workouts within a few days of your race. Avoid endurance runs though. Without the intense focus you've been placing on your race, your thoughts may seem scattered. Be patient and all will be well.
1 comment:
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