Monthly Archives : August 2018

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IRONMAN PERFORMANCE – SWIM TRAINING

August 23, 2018

When we look at the pro side of our sport over the last 10 years one point jumps out, you simply can’t afford to have a weakness anymore and that point plays particular focus to the swim. In the past there were iconic athletes who always struggled in the swim but were able to use their dominating bike or run performance to bring themselves back into the game, athletes such as Normal Stadler, Thomas Hellriegel and Peter Reid come to mind when thinking about such athletes.

In recent times we have seen the performance level of our pro’s rise and rise to the point we have huge packs coming out of the swim together and heading onto the bike together, so many athletes so close together is changing the dynamic of the race with these packs of riders driving a pace very different to what we have seen in the past with single riders, even if the athletes are legal distance apart the mental advantage of not being all alone on the road is a huge performance booster and is changing the race.

We saw the same thing happen with the ITU short course racing, yes its a different race as drafting is allowed but we see in those races that if you miss that front pack out of the swim the race is over, as a result all the athletes have raised their games and now we see a huge pack all leave the water together.

Every year watching the coverage of Kona we listen to Greg Welch say the very true words that the race can’t be won in the swim but it can certainly be lost.

This dynamic from ITU racing had filtered up to ironman and now it is very rare to find a pro who struggles in the swim and still manages to perform at the top level. When we start looking at the results of the top age group performers we can see the same trend occurring – the top performers are raising their game in the swim and if your not there in the mix out of the water you are putting yourself at a huge disadvantage.

So the hot question is how do we step up our swim performance? My answer is you need to learn to SPRINT!

A top pro swimmer once told me “stop focussing on endurance and learn to swim 200m in 2minutes, then you will never have a problem in the swim again”. These were the wisest words i ever heard and following them did exactly what he promised.

When we look at an ironman swim from a performance athlete we do not see a steady away 3800m swim – what we see is a very very fast 200-300m start and then the athletes settle to a steady pace.

While drafting is banned on the bike it is not banned in the swim and drafting in swimming plays a huge role performance. Just go along to any masters swim sessions and see the athletes frantically pushing off the wall at the start of the interval to get on the feet of the athlete in front even if told to wait the recommended 5seconds – if the athletes are actually waiting 5 seconds you will see a frantic sprint to get on feet of the swimmer in front then all calms down! We have all done this and we all know it makes a huge different, as much as 5seconds per 100m.

So if the athlete at the front of the race can swim an average of 80 seconds per 100m and you can swim 85 seconds per 100m then if you swim alone your coming out the water 3minutes and 10 seconds behind, but if you can get onto the fast swimmers feet then you will swim the 80 second pace with the same effort as the 85s pace you train at.

The next thing that happens is that the fast swimmer is very aware of this fact and does not want other swimmers taking a free ride so will swim a lot faster than their regular 80second at the start of the swim to make sure they take as few passengers as possible on their boat!

Physiology does come into play here though and there is only so far the fast swimmer can push this sprint speed at the start of the swim without sacrificing their performance over the whole race, the distance they will maintain this speed phase is generally going to be around 200m and from that point they will drift into regular race pace allowing the body to recover from the metabolic cost of their rapid start.

So knowing that this is what is going to happen in the swim we need to be building our training around this fact. We still need to be swimming strong, we need good swim endurance as i am sure has been the focus for most of your swims but we need to add a new element to your training and that is sprint speed, we need to be able to start FAST over the first 200m to make sure we can take a free ride on that lead boat for the last 3600m of the swim!

Sprint speed comes from 2 main area’s in our swim training.

Pure Speed – very short intervals with big rests to ensure full recovery – you may have a few or many intervals of this style in a session.

Speed Endurance – a short number of long intervals maintaining close to max effort for 150-300m intervals with long rests.

I am sure a lot of you are thinking we already do that but do you really do that and do you really know why and how to get the most out of these sessions.

As triathletes and especially ironman athletes we tend to think everything is about endurance and going to the pool, sprinting a few lengths and taking long long rests really does not follow our endurance training protocol. We may do our sprints and feel within a few seconds like we could go again but the energy system we are trying to change, the strength we are trying to develop is using a system that will take as much as 3minutes to recover fully and be ready for the next interval. I know many of you are reading this and will have had these sort of sessions in your plan and will have never ever stuck to the required rest interval or anywhere near the correct rest interval as you felt fine and were sure performance was the same on your sprints after you took a few seconds rest rather than your 3 minutes set – and after all less rest means more distance can be covered in the session which is just how we all think as endurance athletes!

The development of sprint strength and speed takes time, the visible gains in the training pool are going to be minute, you have to be patient and stick with the task at hand. Many of you will have been banging away at your swimming for years without seeing any real gains, continue to do that and you are not going to see anything different. Be patient, if you have long rests in your program they are there for a reason, if your program calls for you to swim ALL OUT then thats what you need to do and then take your rest so you can repeat ALL OUT INTERVALS – if you cut the rest short the effort will still be ALL OUT but you will be sacrificing speed and strength as the session progresses and you will not experience the development the session is designed to bring about.

This development of speed is not going to happen overnight, its such a gradual development especially for an endurance athlete but stick with the plan and over a period of a few months and come race day you will blow your old swim performance out of the water, not only will you be much further up the field out of the water but i guarantee you will find the swim both easier and more enjoyable as a result.

ENJOY YOUR TRAINING
Coach Alun “Woody”  Woodward

Train with ironguides!

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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Increase your chances for a Kona slot

August 22, 2018

Every year a few weeks ahead of Kona all triathletes start to get excited about the big show, wondering if one day they could be a part of the Ironman World Championships as a competitor themselves.

Having done the race when I was a professional triathlete and having worked with many athletes who qualified for the race in the past few years, I have found there are some very clear rules on what it takes to qualify – apart from hard work.

The below article will cover both how you should pick a course profile that will provide you a better chance of qualifying as well as a run down on what to expect at most Ironman qualifiers from around the world

Race your strength:

When it comes to Hawaii, there is no easy way – you have to risk it at some stage. If you are fit enough to do a race with qualifying for a Kona slot as your goal, it is very likely that you have done an Ironman before so “simply” finishing is not a goal anymore. That makes it easier mentally to take more risk during an Ironman, even if it doesn’t work as planned and you bonk at some stage of the race.

If you are a first-timer then your goal is to finish. Of course there are secondary goals, with the most popular one to run the run, and your whole training and racing should be focused on that objective.

A very common profile of triathletes is the strong biker with a mediocre run. If you want to qualify for Kona we are talking about high-performance age group triathletes. If running fast isn’t for you, if for any reason you feel that running 3h30 or quicker isn’t possible, but you feel great on the bike, you might do better by riding close to 5h and then do your best to run 3h40-50. With those splits you will very likely break 10h, which puts you very close to a Hawaii for most age groups in several races apart from the super-fast races in Europe or those with a stacked field.

Of course your training will have to be tailored to that. You will need to develop an extremely efficient run technique and, of course, bike strength.

Swim faster:

The swim is roughly 10% of an Ironman. Why bother with the hard work necessary to go from an 80min swim split to 65min? In fact, it could take a year of swim focus to improve those 15 minutes – you might think that within that timeframe you could improve more in your bike or run splits.

Think again. Once you are fit and skilled enough to swim 65min, you are not only saving time, but starting the bike and run much fresher, with a lower heart rate and less muscle fatigue which will translate into faster bike and run splits.

Another benefit is that you are around much fitter athletes during races. There is no need to waste energy on overtaking hundreds of riders which can be physically and mentally stressful. Not to mention that you have more space in the water and experienced swimmers near you which usually makes the swim leg less stressful as everyone is confident and knows what they are doing.

Pacing is another benefit of being a front-of-the-pack swimmer. You save a significant amount of energy when you are “riding with” a group of steady athletes instead of playing catch-up.

ironguides high performance training has been qualifying athletes every year since 2007 for the Ironman World Championships in Kona. Pic: Team in 2011 with 11 athletes

ironguides high performance training has been qualifying athletes every year since 2007 for the Ironman World Championships in Kona. Pic: Team in 2011 with 11 athletes

Attention to details:

When it comes to Kona, every second counts. I have seen a number of athletes who missed out on a slot by a couple of minutes. They may have gone faster by paying more attention to details before and during the race.

Equipment:

The old saying “Never try anything new on race day” is getting more and more important as the triathlon industry throws all those new technologies and gadgets at us. Walking around the Expo days before an Ironman and seeing all those items that you don’t own yet but are supposed to make you go faster can be very tempting. Don’t give in. An extreme example comes from one very fit athlete who was reduced to walking the marathon due to blisters caused by his brand-new compression socks.

First of all, you do NOT need the best and most expensive equipment to qualify. In fact, in many situations you might go faster if you choose the cheaper options, since that what is usually designed for the world-class professional athlete may be out of the age grouper’s range of fitness or skills to handle.

Diet:

You should have a very straightforward nutrition plan for race day. It has to be something you have tried and tweaked over many races and training sessions. Stick to it – the last thing you need is slowing down as a result of getting your nutrition wrong, which can cause stomach discomfort or lack of energy, which will in turn result in a slow day even when physically you were very fit.

Experience:

As I’ve written in one of my articles before, there is no perfect Ironman race. Something won’t go as planned, period. That said, the more experience you have in dealing with new situations, the easier it will be for you to pick the best choice for each surprise.

If you think you are still a few years away from qualifying, use this time to get to know yourself better, race different courses and conditions, see what suits you and what doesn’t – be aware of your weaknesses and work on them.

However if qualifying is something is a realistic possibility for your, do a tune-up race in preparation for the big day – ideally a half ironman event 8-10 weeks out on a similar course (consider wetsuits, ocean or lake swim, hills on the bike and run, and weather). Use the same equipment, strategy and nutrition that you plan to do in the qualifier race, even if by doing that you might go a bit slower than you could by racing according to the 70.3 distance.

Understanding Ironman races around the Globe:

Now that you have an idea on what to consider when picking a course that will suit your strengths and maximize your chances of qualifying, you also have to understand the specifics of racing on each course and part of the globe.

Things to consider:

Matching course profile & your profile

As we discussed early in this article, finding a course that suits your strengths and won’t make you lose too much ground on your weakness should be the priority number one. Once you have picked the races around the world that fits that, consider number of slots, level of competition and traveling time, in that order.

Number of Slots

Slots per race vary as little as 30 to as much as 80 – that makes a huge difference as depending on your age group and race you go, you have a chance even if you place 15th or so if you are at the M40-44 age group for example and you are lucky that some athletes ahead of you will turn away the slot. On the flipside, races with little number of slots make it much tighter, unless you are on the top 5 of your age group, chances gets smaller.

Level of your competition

Certain races tend to attract certain types of athletes. If you want to qualify at the fastest ironman on the planet, you may as well be ready to race very, very fast.  Ironmans in Europe, except a few races, are known to have a very high level of athletes, since the locals are in peak shape at that time of the year and they prefer to race their “home turf” due to logistical reasons. Showing up at Ironman Frankfurt which is the European Championships to qualify for Kona will require a perfect race regardless of your level. Prefer the races where historically finisher times are slower.

Location & Traveling requirements

Apart from the obvious fact that many athletes can’t afford too many days off work or away from home, time zones are also important when racing such a long event overseas. The general rule of thumb is a day of rest for each hour of difference, if you can’t afford that make sure you are a good traveler otherwise it may be a wasted opportunity.

Another detail to think about is the time of the race within the year and the qualifying season. Races later in the season are usually less competitive such as the ones late in August (Canada and Japan comes to mind), as most of the very fast athletes prefer to qualify earlier in the year so they can afford to take some time off, recover from their efforts, before building to Kona again. While the late races are in a way a race of “last resort” for people trying to qualify, as they need to back it up with Kona in about 5-6 weeks.

So, which race to pick? See the Pros and Cons of the most famous ones below:

Ironman races in the Americas:

Most Ironmans in North America offers a higher amount of Kona slots, which is already a very attractive feature. Another benefit is that the level of the competition isn’t as high, since there are several Ironman races within weeks of each other and the fast athletes tend to spread thin around the races from the country. Not many overseas athletes get to go to races in NA. Most races in NA also sell out very fast, another reason that may leave fast athletes outside of the race

Ironmans Brazil and Mexico do offer a moderate amount of Kona slots but the competition may be slighter faster than in North America and Canada. In Brazil for example, if you are a Man in between 30 and 40 years, you may have to break 9h30 to have a chance.

Oceania and Asia:

As of the time of this article, we only have an Ironman race in Japan when it comes to Asia. The local level of athletes isn’t as fast as Europe or Australia and the late time of the race will also make this slightly less competitive since most of the top athletes prefer to race earlier in the year so they can recover and train specifically for Kona.

On the flip side you have races in Australia that are very different than Japan. Busselton and Melbourne are probably one of the hardest races in the world to qualify, they are early in the season, fast courses with fast athletes. If you are on a competitive age group and depending on the year, you may go 9h15 and be out of Kona. They are great for PB’s but for a Kona slot only if you are a very experienced and fast triathlete. Ironman Cairns and Port Macquire on the other hand do offer a less competitive field and a slower race and course in general, increasing the chances of intermediate level triathletes.

Ironman Races in Europe:

In Europe you got everything. From the easier races to qualify such as UK and Wales, that are later in the year, slower course with slower competitors, but they can be very unique when it comes to course profile, you  better be ready for a lot of technical ups and downs and bike course, if you live on a flat area and aren’t used to technical rides, this may not fit you.

The traditional European races such as Frankfurt & Austria are also a mini version of the world championships, don’t be surprised to see several athletes breaking nine hours if you are from a competitive age group.

You may also find extreme conditions in Europe that may fit in like a glove for a very few number of athletes, which is the case of Ironman Nice for very technical and climbers bike riders, or Ironman Lanzarote for strong climbers that won’t need to be as technical but will need to handle the heat.

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With the above information you have now a clear map for your “road to Kona” – unless you are a very experienced and fast ironman triathlete with several Kona starts already, picking the right race will increase your chances and make the dream a reality. And make sure you back that decision with specific, smart and hard training.

Good luck and hope to see you on the start line in Kona one day!

Vinnie Santana

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

Train with ironguides!

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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Mastering the Long Ride

August 17, 2018

The long ride also known as the long bike, or endurance ride is a staple in triathlon training. Including the Long Run, these are integral sessions if you are planning to race a half-iron or an iron-distance event. And most likely, the long ride will also be your longest training session in any given week. So making it right, efficient and hassle-free is essential if you want to make the most out of it.
• Get a Proper Bike Fit
Assuming you are using a triathlon bike, it is a must that you stay on your aerobars tucked in, and producing good power for an extended period of time. If you cannot stay in your aero position, and oftentimes resort to your handle bars on long straight roads, then you must invest of having a professional bike fit. Staying comfortable in the aero position will make you and your bike a steady producer of good power. It may take a few rides to adapt and several adjustments on your positioning so communication and feedback is important with your bike fitter.

• Build Endurance Gradually
Here at ironguides, in the first weeks of a long distance program, we always start off with Easy Long Rides. The foundation to build endurance, fat burning and fatigue-resistance start with these 2-3 hour Easy Rides. If you are starting your race season, or coming back from a race, doing the long rides at easy effort will you build the endurance base without overloading your body, and will also hasten recovery. This is also a good time to fine-tune body position (see post above).

• Ride Early
The night before your ride, prepare your bike, your gear, and your planned nutrition. That way, you avoid delays in the morning that will dampen your mood when something isn’t right, say a flat tire when you are about to go out the door. Riding early on a weekend gives you less traffic, safer roads, and it gives you the opportunity to finish the session early, before family and social life activities gets in the way.

• Never Leave without Cash and Mobile Phone
This is essential especially if you ride alone. Any number of things can go wrong in a long ride. Cash will buy you food or drinks if you go bonk. It will also provide you transport if a mishap happens along the way. Last option in an emergency, call a spouse or a friend to pick you up. Even if you don’t have an emergency, it’s always great to have cash to buy you good coffee.
Make sure you also bring a set of basic tools to fix or tighten a loose bolt or to make small adjustment on your bike fit if you need. A couple spare inner tubes and a hand pump is also very handy, light, small and can be the difference of seeing you cutting the session short, to continue with the planned workout after a quick stop to fix a flat

• The staple of the ironguides long rides are starting out easy, maintaining a moderate pace and finishing with a hard effort. This training develops the discipline in bike pacing. It allows you to estimate and gauge one’s ability to put out a specific effort on the right time, given the remaining time and distance to be covered. There will be days when you will mess up and miscalculate your efforts. But with repetition, consistency and discipline, you will master proper bike pacing.

• Practice planned nutrition
While it is ok to have breakfast or coffee stops on your rides, you can get away with these on your first few long rides. Allocate your build and peak periods practicing your planned race-day nutrition. Nutrition is very personal, so what might work for you may not work for someone else. With practice, you can experiment on what type of nutrition works best for you.On the final block of training leading into your race, use your race day nutrition at least every second long session

• Simulation Rides
Near the end of the training plan, it is required you go through this simulation rides. It involves everything, from your planned bike set-up (placement of nutrition), race-day nutrition, your planned apparel, and your target pace for your ride. This is the ultimate test if you are ready for race day, and also this ride will give the most feedback.

Start with 30-45 minutes of easy spinning. Then spend the most of your ride in your planned pace on race day. Stay aero for most of the time and also avoid stops, save for that needed bottle refill. If you are racing an ironman, this could go on from 2-5 hours staying aero and nailing your goal pace.

Afterwards, a transition to a 20-30 minute run is a staple on this simulation days. The feedback you will get is essential: from learning where apparel gives you the chafes on your body, adjustments on your bike nutrition set-up so you stay low and aero while eating your nutrition and adjustments on your pace and the like. The training and information you get means less guessing on what will happen on race day.

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Road to Kona: Picking the Right Course

August 13, 2018

Road to Kona: Picking the Right Course

Alun Woodward

We are at a point where registration for the new Ironman season is open and this is an important time for athletes looking at qualifying for Kona in the next season: not only does following the races provide a chance to see what sort of performance is required in your age group at the various events,  the days – or even hours – immediately after can also be the only opportunity to enter them for the next year as registration comes online and sells out fast.

To make the most of your abilities, giving yourself the best chance to secure that Kona slot, you need to know which courses best suit your strengths and be ready to enter as soon as the event registration opens!

When looking at your Ironman options, you need to consider your strengths and look for an event that plays into your hands. Let’s go over the individual disciplines and what to look for in choosing the right one for you.

SWIM

The first thing to consider is the water temperature, i.e. is the event likely to be a wetsuit or non-wetsuit swim? If you are a good swimmer relative to your rivals, then a non-wetsuit swim will likely increase your advantage. Conversely, if you are a poor swimmer, choosing an event with a wetsuit swim will limit your losses to the leading athletes. If you suffer in the cold, then avoid races with very cold swims and opt for events that tend to be borderline wetsuit legal such as Ironman Austria.

Aside from the issue of water temperature, we must also think about location: does the swim take place in a lake, ocean or river, and how does each of these impact my performance? An ocean swim tends to be wavy and offers a navigational challenge. If you are afraid of the water, an ocean swim may well be one to avoid as rough waters can really leave you feeling isolated and scared.

Lakes and rivers tend to be the easiest for navigation and there is no need to worry about sharks!

The race start is also a big factor to weigh in your decision: many athletes are scared of the large mass starts and tend to hold back or stay wide of the group – this tactic will cost you time and when looking for a ticket to the Ironman World Championships, these few seconds (or minutes) can be the difference between qualification and missing out. Some races have wave – or time-trial starts offering a calmer experience, which can be beneficial for athletes intimidated by swimming in bigger crowds.

While it is true that the swim will not win you the race, a bad performance in the water can sure derail your possibilities of qualification. Consider all the factors above to choose an event that fits you.

BIKE

The bike is going to take up the biggest proportion of your race and most time can be won – and lost – here so this is the key area to look into. While a great athlete can race well on all courses, they will always perform the best on courses suited to their personal strengths. A great example of this is Chris McCormack: he won many times over the Ironman distance including in his first attempt at Ironman Australia but could not step up to the table in Kona at the first try, failing to even complete the race. He finished the following year, in 2003, but far down the ranks, followed by another DNF in 2004. In 2005 he managed to finish sixth, before moving up to second the next year.  In 2007, Macca was rewarded for his hard work and persistence, earning his first Kona victory, a feat he repeated in 2010.

Kona is not a course that suits McCormack and he had to work very hard to overcome the obstacles of the conditions in order to win. Let’s look at what we need consider in choosing a bike course.

Firstly, we need to check out the profile of the course, along with the technical nature of it. We can take two hilly courses into consideration here such as Ironman Nice and Canada: both offer big hills but Nice also throws a very long and very technical descent into the mix. Choosing Nice because you can climb well is not going to work in your favour if you don’t also possess the technical ability for the descent. You might gain 5 minutes on your competitors on the ascent, but lose 15 on the way down.

Canada’s bike course, on the other hand, offers some solid climbs without overly technical descents, so this course may be the one for you if downhill cycling skills are lacking.

Bigger athletes tend to ride better on flat course, while smaller athletes typically outperform on the hilly ones. We also have smaller athletes who ride very well on the flats, but it comes at a price as the run off the bike suffers. From your past experience and training, you should know what terrain suits your strengths.

A major factor many athletes forget to take into account is injury. If you suffer from a bad back, hip or some other constraint that is brought on, or worsened, during cycling, you have to think about that in relation to a course profile. Riding a flat course such as Ironman Florida where you very rarely change position is going to exacerbate any problems like a bad back or hip, and negatively affect your race.

Instead, you might want to choose a course with plenty of undulations that will see you regularly change position to prevent these problems from occurring. Ironman UK, for example, would fit this description.

 

RUN

With the run being the final section of the race, it is also the most crucial to qualification. The races are becoming more and more competitive every year, especially at the top end of the field, so a good run is vital to success. Most Ironman courses are predominantly flat so terrain is not the biggest issue here.

I find the question of crowd support and temperature the two factors that need to be thought about. A bigger athlete may find conditions tough in hot or humid races and that would lead to a sub-par performance, while a smaller athlete might struggle to perform in colder conditions.

In Kona itself, we have seen athletes with various body types struggle and succeed over the years. Craig Alexander is a smaller athlete who thrives in the heat and humidity and this has shown in his success and consistency at Kona, whereas athletes such as Tjorbjorn Sindballe have really struggled with the conditions due to their body size and have had very varied results.

Also you need to look at your motivation: do you thrive in big crowds or do you prefer running in isolation just focusing on your own performance. Ironman Regensburg, for example, offers a run through the city in an amazing atmosphere that really inspires the athletes, whereas the run at Ironman UK can be very lonely at times.

06102011-_WAG7376

OTHER FACTORS

While we have looked at the main factors that should be taken into account, there are a few other components to consider in finding your ideal Ironman event.

Allergies can really affect your performance which means that going to a race in peak allergy season for a given area is not a great plan. Also, races that tend to take place in humid conditions can negatively impact athletes with breathing problems.

Time of year is another key factor to keep in mind. For example, entering a race that’s held in March when you are going to have to train through a freezing winter may not be the wisest decision.

Also consider the environmental conditions you will be training in at home compared to those you will face during the race, and how they might impact your performance. For instance, for an athlete in Texas training through the mid-summer’s hot and humid conditions there for a race such as Ironman Louisville might leave them depleted and unmotivated during the long Ironman-specific training. As a result, this athlete wouldn’t be in the best mental or physical condition for the race, so in that case you’d rather aim for a race in spring when training weather is more conducive.

One final factor to take into account is whether course takes place over multiple laps or a single one. Some athletes love the multi-loop courses as it breaks up the distance, while others prefer one big lap. Compare for example the three-lap bike course in Ironman Arizona with the one-loop ride at Ironman Canada.

As you can see there are many factors to take into consideration when planning your attack on Kona qualification. With the ever-increasing level of performance and the growing number of athletes chasing a limited number of spots for the Big Dance, we need to be more and more dedicated to finding a race that suits our individual strengths so we give ourselves the best possible chance to be on that magical start line in October!

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

Train with ironguides!

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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All About Ice

August 6, 2018
ALL ABOUT ICE – Why, When, and How??
The practice of applying ice to an area has its origins with the early Greek and Roman physicians. Cold applications of snow and natural ice were used to treat a variety of medical ailments hundreds of years ago, but it was not until 1835 medical physicians began to routinely use ice compresses for aiding in wound healing. During the 1940s, icing athletic injuries and other musculoskeletal injuries began to be common practice, and this has continued to the present day.

When muscles and connective tissue are first injured, there are a few physiological processes that begin to happen.  First, the area may bleed a small amount, depending on the severity of the injury. The bleeding and damage to the tissue set off a cascade of chemical reactions, with the end result of edema or swelling. As the area swells, the blood and oxygen supply to the surrounding tissues becomes compromised. At this point, the cells in the immediate vicinity (although not injured in the original accident) become vulnerable to a process called secondary hypoxic injury, whereby they begin to die from a lack of oxygen due to the compromised blood supply.

Of course, the body has its own mechanisms for dealing with these processes, but applying an ice pack to the injured area is one of the best ways to help your body deal with an acute injury. By cooling damaged tissue, ice causes several reactions that help to speed healing. The rapid decrease in temperature causes the local blood vessels to constrict, and this decreases swelling. Less swelling means less pressure, and that equates to a decrease in pain sensation. The sensation of cold also helps to override the sensation of pain, and gives relief.

As the temperature of the tissues drops, so too does the metabolic rate of the cells that make up that tissue, with the result being that the cells require less of the already limited blood and oxygen supply they are receiving to stay alive. This limits the amount of tissue damage due to secondary hypoxic injury, and creates a healing-friendly environment as soon as possible.

A variety of methods exist for icing an injury, but whether it’s crushed ice, shaved ice, a commercial gel pack or (Mom’s old stand-by) a bag of frozen peas, the most crucial element is that the area gets put on ice soon after the injury occurs. If ice is going to make a difference with respect to recovery time, it needs to be applied within the first 48-72 hours after the injury takes place. To do this, lay a tea towel, t-shirt, or sock (depending on the area) over the injury site, and then apply the ice. Using a wrap to secure the ice in place is helpful for applying compression to the area, but be sure the wrap is loose to avoid stopping blood flow altogether. Elevating the area is also helpful for limiting swelling. Leave the ice on for 15-20 minutes, and then allow the tissues to warm up to normal temperature over the next hour, making a total treatment time about

80 minutes in total.

Placing a barrier (such as the tea towel mentioned above) between the ice pack and the skin helps to decrease the chances of frost nip or frost bite. It is a good idea not to use a wrap with a commercial gel/ice pack, as the gel is capable of becoming much colder than ice, and frostbite could be an issue. Limiting the “ice time” to 15 minutes is the best way to prevent the area from becoming too cold.

For those who want an alternative to the traditional ice pack, an ice bath is always an option. This depends, of course, on the body part needing to be cooled! With walkers, it’s usually a lower leg, ankle, or foot, and in this case start by filling a bucket with cold water, then add in the ice. Next, take a deep breath and plunge the foot into the cold water. Using this method, ten minutes should suffice to bring the foot temperature down. If you finish your walk near a river or lake that you’re comfortable putting your tootsies in, then roll up your pants and head into the water barefoot for up to 10 minutes. This is usually very refreshing even if you’re not dealing with an injury at the time.

If finding time to ice an injury is a problem, plan ahead and have the ice and other supplies waiting in the car at the end of a workout. Stretch out for 10 minutes, and then apply the ice for the drive home. That way arriving home means the workout is finished, and the injury has also been addressed.

An easy way to remember all the details of icing is to keep the word RICE in mind. It acts as an acronym for Rest, Ice (for 15-20 minutes, followed by a full hour of no ice), Compress (with a wrap) and Elevate (above the heart). These are the four key components to remember for the next time your body needs a hand with healing an injury.

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

–

Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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How to Incorporate a 2nd Workout in a Day

August 6, 2018

The Art of the Double Day

Many top age groupers train twice a day as this is a logical and practical way to increase their training load while still putting in a full day in the office. Adding double session days into your weekly schedule is a great way preparing for that special goal ’ A’ race coming up later in the season.

 If you are consistently putting in a 60 – 70 minute session per day on the weekdays with the requisite longer endurance sessions on the weekends, and your Family, Work and Life is well balanced, then you could consider using this strategy to get even fitter. But be warned; the uninitiated should handle double days with care because of its implications on increased recovery needs, dropping immunity and risk of injury. If you simply combine 2 days’ worth of training into one day, as and when, you will find yourself very quickly fatigued, flat and in the worst case, injured.

 

As with each session in a schedule of single session days, double days should be planned, thought out and completed consistently every week; not done as afterthought on a day that you have an extra hour free in the evening.

 

If you’re new to double days ease into them using the following guidelines.

 

  1. Aim to start with just 1 double day in the week for at least 8 weeks before even thinking of putting in a second double day into the weekly training schedule. This allows your body to adapt gradually to the increasing demands on its immunity and the recovery functions.
  2. Start with 2/3’s of a ‘full session’ training load in each of your double day sessions and gradually increase the training load each week.  Do not start with 2 ‘full’ one hour sessions twice a day. The more time you give your body a chance to adapt, the more you’ll be comfortable transitioning to the new load and able to maintain consistency
  1. Put the priority session 1st and then the ‘filler’ session as the second session of the day. While all sessions are important, and produce a specific training stimulus, the 1st session on the day, should work the system that you are currently developing (Eg – speed/ tolerance/ heart rate/ endurance). Training this system while you are fresh off a night’s sleep will increase the probability that the quality of this session is high. Practically, you also get the essential session done and out of the way.

 

  1. Leave at least 3 – 5 hours before the second session of the day. This will give you some recovery time in-between the 2, even if it’s just sitting at the desk/ walking around the office. The break is also important as it allows you to refuel. As a habit, make sure make sure you stay hydrated in between sessions and treat yourself to a healthy nutritious meal so that your body has enough quality raw material to repair and recover between sessions. If you sweat a lot, top up with simple effervescent electrolyte tablets in your water.

 

  1. While it is a luxury for many age-group athletes working regular office hours, a short nap of even 20 minutes will help to shift your body into recovery mode that sets up the process of rebuilding.

 

  1. When starting off with double days, think of the second session of the day as a ‘filler’ session but do not regard this as an ‘Optional’ one. In fact, while the 1st session of the day elicits a certain physiological response it is the second session that is often used to build fatigue resistance. Simply put – that is the ability to keep pushing when your arms and legs are already tired.  This characteristic is especially useful when training for the Ironman distance.

 

  1. The second session of the day should be of a lower intensity and volume; a 40 minute session is physically much less demanding than keeping it going for the full hour. It should also be loosely structured so that it is not mentally stressful to start, execute and complete. Furthermore, the more open these sets are to your own interpretation the better as this will give you the freedom to listen to your body as you ‘go by feel’. For example, a 40 mins run done as 10 mins easy/ 20 mins moderate/ 10 mins easy allows the athlete a wide range of intensity to play with.

 

  1. On double days that simply aren’t going to happen, do not try to squeeze both sessions in back to back. The accumulated load of 2 sessions done continuously is much higher than if they were done separately. Recovery needs are much higher and risk of injury or falling sick increase dramatically. Chances are that if your day is too busy for a double, then it is also too busy for a large combined single session. So just get the 1 session of the day done well, forget about the double and move on.

 

  1. There is no hard as fast rule whether it is better to work the same or different disciplines on the same day. It depends on a number of factors:
  1. The current area of weakness that you are trying to improve on,
  2. Your individual capacity to recover,
  3. The most convenient session for you to perform,
  4. The training session on the day before and on the day after the double day.For example, it you are working specifically on improving your overall bike fitness, you could plan 2 sessions on the bike trainer. The 1st one could be a Tolerance style, high cadence, short rest interval type of session while the 2nd one, to be performed in the evening after work, would be something that could safely build strength on your already fatigued legs without stressing the cardiovascular system too much – something like a steady big gear time trail comes to mind.  Of course you would want to make sure that the next day is easy on the legs – so a swim with paddles and pullbuoy or a very easy 40 min run is in order.

 

So the take home message is not to rush headlong into a heavy schedule of multiple double days in a week just because so and so is doing this that and the other.

Instead, ask yourself if you have been consistent enough on your daily tasks to deserve to a double day. Firstly, examine your current life situation and consider if you can manage training twice a day without negatively impacting the other areas of your life and secondly, do you currently need to be logging a high training load. Are you in a specific build phase towards a key race or just keeping fit in between races? Because when it comes to entering that dedicated training ‘tunnel’, as busy age groupers with the full spectrum of other important life demands, we can and should only do so a few times a year.

 

 

Shem Leong

 

 

 

   

 

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

–

Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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Rest Days and Focus: Learning How to Read your Body and your Actions

August 3, 2018

Learn how to read your body and think about what you’re doing.

By Shem Leong, Certified ironguides Coach – Singapore

This article is written for the obsessive competitive streak in all triathletes and runners. Every athlete putting in dedicated training to a well-thought-out plan will eventually approach their physical limits for that season of their athletic career.

Getting this far along is very commendable, but having invested so much time into their pursuit of peak physical potential, many athletes begin to dream big about breaking through to their next level. It could be a sub-5:00 half ironman, a 4:30 marathon or a 2:30 Olympic distance triathlon—deep down, everyone has that time they would love to beat. In looking for that last 10% of performance improvement, many make the mistake of hammering away at harder and higher training loads. This would probably work if you had the luxury of ample training and recovery time, coupled with sound guidance from a good coach. However, for the majority of us, time-crunched athletes, the extra time required is simply not available and the “cherry on the cake” towards a truly satisfying race performance may feel so close, yet so far away.

Think back to the last race you did a PB. You’ll need to run that race again—and then some! Where could you have pulled back precious minutes and seconds? Chances are that you could have made significant gains from handling the low-energy patches of the race better; such as the moment you decided to ease up three-quarters into the run so it became a whole lot less painful, or when you couldn’t find it in your legs to keep up with that bunch you had been riding with. Regardless of your level of fitness, there comes a point in every race when we have to decide whether to bite the bullet and suffer more, or whether to ease up and cruise for a bit.

Between two identically trained and fit athletes, or two versions of yourself, the one who is able to stay focused and push through the body’s signals of suffering is the one that will cross the line first. That sounds obvious—because it is. Yet I often get this question from my athletes, “How do I tap into the mental edge.”

“Focus” is the uninterrupted connection between the athlete and their task; that trance-like state of deep concentration when you are aware only of the things relating to your performance; that sense of effortless control and a total absence of self-consciousness when the boundaries of self and task have melted away into one seamless activity. Some athletes refer to this as “flow” or being “in the zone”.

Focus should be practised by tuning into your body and body movements while training and competing. This will result in an awareness of key feelings when things are going well. Think back to the last time you were able to push hard, perform well, and really enjoyed yourself. You may have experienced this for a few seconds, a few repetitions or, if you have been practicing, for the whole training session. Yes, focus can and definitely should be practised whenever we are out there.

Practise controlling irrelevant and distracting thoughts (dissociative thinking) during training and competition. Replace them with task-oriented and positive thoughts. Consider your form, breathing pattern, stride rate, hydration/nutritional state, race strategy and redefine your perceived effort to perform more effortlessly. This is known as associative thinking and the tougher the going, the more it’s required to stay competitive.

Here are a few tips to help you stay focused:

  • Relax.

For the 10-15 minutes before training, as you’re making your way to the track or pool, or are setting up your bike on the trainer, clear your mind of the daily distractions. You only have this slot in the day to get it done so make it count and put aside thoughts about those last few items of your to- do list.

  • Meditate, on the coming task.

How did you perform it last week? How could it have been improved? Remind yourself of what it feels like to swim/bike/run with good form. How your arms feel in the water catching a good pull, how you ride better turning perfect circles, what it’s like to run tall and light. Don’t simply rush through the warm-up (or, worse still, skip it) and charge headlong into the set thinking, “I’m going to smash myself this set.” Remind yourself of the purpose of this set. Is the focus on strength building, leg turnover, spending time at threshold or just getting some volume / distance in. Taking a step out of the “training tunnel” and studying the big picture for a while will help you align your training efforts with the intended purpose of the task at hand.

  •  Have a mantra.

Repeating choice words will direct your mind away from negative or distractive thoughts towards a positive experience. An effective mantra addresses what you want to feel, not the adversity you want to overcome. Use short, positive and instructive words to transcend the suffering you’re feeling. Choose one word from each column to create your own verse. Have a few favourites to get you through different sections of your race.

A B C D

Run Strong Think Power

Go Smooth Feel Speed

Stride Quick Pull Brave

Pedal Light Be Steady

Be Fierce Hold Courage

• Performance checklist. It is important that you are able to access how you’re doing in that moment, while on the go. Practise going through this list to make little adjustments to improve efficiency. While running, start from the top down:

o Is my face relaxed?

o Is my head bobbing around?

o Are my shoulders relaxed?

o Are my arms swinging smoothly?

o Breathing: Is it regular? Can I exhale a little deeper while still keeping a lid on it? Am I gasping for breath? Is it getting ragged? Am I breathing deep from my diaphragm?

o Form: Am I running tall?

o Stride rate: If you don’t have a foot-pod device, simply count. Is it up there at 90 strides per minute?

o Foot strike: Am I striking under the hip? Are my strikes light and powerful, so that I am spending minimal time in contact with the ground?

o Pacing: How far am into my race? How do I feel? How should I pace myself for the rest of the run? Does my perceived effort match my race strategy?

o Nutrition and hydration: How long ago did I last take in some fluids? Do I need electrolytes or gel? How does the stomach feel?

What about swimming or biking? Maybe you could share with me some thoughts that keep you focused while out there on the road and in the pool.

When the all the physical training is done, it’s the psychological factors that most affect our performance. Think about what you’re doing and how you’re doing it.

Enjoy your training!

 

Shem Leong, Certified ironguides Coach – Singapore

Shem Leong

 

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

–

Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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