Completing your first IRONMAN or indeed any long course race is always an amazingly humbling experience. There are so many sensations: happiness, pride, disappointment, relief, chaffage, pain and hunger to name but a few! However, here are a few important considerations for recovering optimally.
Finally! Race week is here. Along with the chance to race, you also have all the extra energy from the taper, the nerves, the extra eating, the hydrating, the mood swings, and maybe even some tears! You get to travel to the race location, where suddenly everything becomes very real when you’re looking at the course, the commentators and the red carpet. You can easily get intimidated by the distance, the climate, the competitors and everything else which adds up to racing a long course triathlon event!
With about a month to go until your IRONMAN race day, now is the time to start discussing how you are going to taper into the event. An effective taper will leave you sufficiently rested and trained on the start line and also give you the time to consider all other necessary preparations ahead of race day.
With about two months to go, you only have a a few weeks to go before you begin the taper. This is when everything becomes really rather critical. Now is the time to settle in to your own thoughts and build your self-belief by avoiding common pitfalls as you enter the ‘last push’.
Keeping training on plan and IRONMAN specific as well as conquering the open water are two big considerations for IRONMAN athletes in their final block of training. Maintaining focus in training and overcoming a huge barrier to IRONMAN events (the open water swim) can prove problematic for some athletes. In this blog we' will try to guide you through these two areas of your preparation.
Training for an IRONMAN can be a gruelling and tough task. Your body literally takes a pounding through the training you are doing and can sometimes break down. Carrying some sort of injury while training is very common among triathletes, almost so common that athletes think it is expected that they will end up carrying an injury through training. Well, we disagree!
Training with other athletes can be a performance enhancer and a performance inhibiter. Here we discuss the best ways of getting the most out of your training buddies while staying on track for your IRONMAN plan?
As you get your teeth stuck into training for an IRONMAN, you start raising questions about how to plan your season and what races to enter aside from your IRONMAN. This then leads naturally onto how you will fuel for your training and racing. Here we cover some of these points and the great thing is that by thinking about this early in your season there will be plenty of time to make changes, adapt and improve.
For many people, doing an IRONMAN is an effort in itself. Putting in a fast time is one step too far! However, for the rest, they want to nail a time as well as get round. The six hour bike split is a very worthy goal to have and for many people on their way to breaking 11 or 12 hours, breaking 6 hours on the bike is an important milestone. Here we discuss how to get below six hours and still run off the bike!
Many of us look to try and improve our performance by breaking 1:30 at a sprint distance triathlon. This is something that a lot of people want to try and do and is by no means an easy feat. This is a wonderful milestone to achieve and there are many different ways you could approach this depending on your strengths and weaknesses. Here, we outline a way of breaking the race that you could use.
Our Portuguese training holiday catering team, Scott and Lynn express their thanks in an update one year since the Portuguese fires devastated their house and village in northern Portugal. They were fortunate to survive as well as find their house itself miraculously untouched, despite the fire tearing right through it. We look forward to seeing them in the Algarve again in November 2018 and then for the 2019 season.
We created a crowd funding site where the TTH family managed to raise over £4,000 to help them reset after the fires. We are so grateful to everyone who gave generously.
Using our wealth of experience competing in, organising and coaching at triathlons, we have put together a comprehensive kit list of what you need to bring with you when you’re racing in a triathlon. You may find it useful to download, print and use this check list for your next race.
Taking a mid-season break feels like the worst possible thing to do. However, given the length of most people’s season and for those competitive athletes looking to peak in both qualifiers as well as championship events, a mid season break may be just what is required to avoid a burnout, injury or illness.
Training for a triathlon can seem somewhat straightforward: swim, bike, run, eat, repeat. Race with friends and if your legs are sore, then you have had a good work out; if your arms are sore, then you have had a good workout and as long as your segments or your efforts seem to be going in a positive direction, you are fitter than you have ever been before, right? However, does all that equate to a great race result? This article explores the art of specificity and how you can ensure your training is geared to the race you have signed up for.
Dr. Ollie Stoten, one of our excellent ultra distance running athletes and a polar explorer with a very keen medical mind turns his attention to that last hour before your race. Ollie offers a humorous, yet informative insight into your bodily functions in the last few minutes before you race; answering that all important question: "Why is the toilet queue so long before race start and why do I always need to go?"
With just a few weeks to go until the 2018 edition of IRONMAN UK we thought it was perfect time to check in with coached athlete Damien McConaghy. If you are not aware of Damien's story then please read this TRI247 article before reading the Q&A below. In short, Damien missed the cutoff for IRONMAN UK in 2017 by 2 mins and 23 secs. A heartbreaking end to a long day out!
As we near the race season with many people getting close to their A race, we provide a few reminders on what to focus on to ensure you have a great day out and limit race nerves. For the most part it is about being organised but remember, it isn't just organising yourself.
Racing a triathlon is tough. Yes, there are countless sayings: "winter miles, summer smiles", "train hard, race easy”, etc. etc. However, that isn’t really why we race, that describes why we train. We race for a variety of different reasons, some very personal to ourselves. This article helps you define what question you are asking yourself by racing and helps you get ready to answer it.
In the triathlon world there is often kudos given for doing “more” training. It is thought to be hardcore to add an extra rep to your session, or if you do a little extra, than you have prepped yourself a bit better for your race. Social Training Apps reward big weeks or rank athletes based on miles completed or otherwise.
Here is a quick set to consider doing before you next open water session – This is more than just trying to get as many loops done as you can!
The purpose of this session is to have awareness of different speeds while you are swimming. Throughout the whole session you will have to be sighting and you may even get the opportunity to settle into some drafting if you find another swimmer who is swimming at the right pace for you.
Injuries happen, that is sport - it's how you deal with them that defines your recovery more than what the injury is. Read on to see how you can turn an injury from having a negative impact on your season to having a positive one.
Over-training is a term brandished around athletes all the time and occasionally it is assumed injury is the inevitable outcome but can you be sure over-training was the cause of an injury? Could your nutrition be the reason you had an injury? Is training tired normal and something you just need to deal with? Read on to find out more.
Helen Money of The Bosworth Clinic has provided a great general rough guideline of what you should be eating and how much. This is a general guideline and as always, if you are unsure it is best to get the professional help of someone like Helen! Here we recommend you look at tracking what you are eating and reflect at the end of a week and see if there are areas you can improve. You can track using an app like myfitnesspal which links straight into your Training Peaks account! Nutrition is never a stationary goal post, it changes with the season and your training load or cycle. So it is always worth reviewing how you are doing with it. Read below to see where you sit and if you are unsure, chat with your coach to get more advice.
Here we introduce Tevfik, who works in the financial services bouncing his time between London and Turkey while training for IRONMAN and Hagai who balances his family, working life in the city with training for long course and middle distance races. They have both been working with Tri Training Harder for a few years and are certainly fantastic characters. They kindly give us an insight to how they fit their training into a busy schedule. See what you can learn from these two:
In this blog Coach Philip gives us his suggestions on where he would spend time focusing on when coaching an athlete who "only" has 8 hours to train per week. Have a look at this insightful breakdown of training effort and maybe you will learn something about prioritising your own training!
Dr Ollie Stoten, ultra-marathon runner, Polar explorer and genuinely all round top bloke takes a closer look at what actually is Fatigue and highlights just how important being honest about our rest days really is. If you aren't too tired...read on!