Posted on May 21st, 2008 by TriathleteDad
I’m heading to Coeur d’Alene Idaho in just a few weeks for my second Ironman. Here’s how I’m getting ready.
Have a family meeting to let the family know what you are about to do entering your last 10 weeks of training. I like to take a half day or full day of vacation for a long bike to not be gone all day on a Sat for the 112 mile training ride followed by a 60 min transition run.
Get more rest.Skip the shorter workouts if you feel worn out or time doesn’t permit.Do not skip the long bike and the long run
Ensure that you gradually start building in transition runs immediately after the long bike. Start with 20 mins and build to 60 mins.
Build up to a 3 hour run 3 weeks before the race. Add 15 mins to each run to build up gradually. Build up to a 6 hour bike 3 weeks before the race
When doing the long bike and run train with the same fuel that you will use during the race. Dial in on how much you will need and also factor in varying heat conditions if needed.
Eat healthy if you are not already and ensure you get enough calories.
Eat every couple hours using well balanced meals and healthy snacks.
Stay well hydrated, you are going to burn a lot of fluids.
Get rest and take naps if you can.
Break up your workouts one in morning and one in evening to work in the 16-20 hours of training needed as you ramp up.
Taper back on the weight lifting and increase the flexibility training such as yoga a couple time a week.
Don’t over train, some days you may feel like you can crank out another 30 -60 mins but be fore warned you will pay for that a few days or weeks into the last peak phase. You can also risk getting burned out mentally.
Train with friends when you can. The long stuff can get very lonely out there.
Tags: triathlon //
Good luck with the event! Happy TT.
I really like the advice to do yoga and stress your flexibility. That’s one I hadn’t heard before, but it makes perfect sense.
Best of luck with it!! I am so very envious of you Tris; my sister is hitting the race circuit in LA already, too. And then there’s me… proud of myself if I get a half hour to take my bike out…
Wow - that takes a lot of dedication… I had dreams of doing an Ironman when I was (much, much) younger. Maybe someday… think I’ll have to wait til the baby’s out of diapers, though!
Good luck!
Good for you, and good luck!
Wishing you good luck and good health in your run. I am up with my TT too.
Wow! Wonderful - best of luck!
Sounds amazingly intense.
Good luck!
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