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1. Utilise speed surges
Our key swim strength set is a weekly 3.8km with speed surges. This 60-90min session replicates what happens during an Ironman. It works best with two people of a similar swimming ability.
Warm-up 400m building intensity.
Main set 500m Swimmer 1 (S1) leads with Swimmer 2 (S2) drafting on their toes then S2 surges to take the lead for 500m. Repeat this pattern for 400m, twice for 300m, once for 200m, and twice for 100m.
Cool-down 3 x 100m easy.
2. Mix cardio with intensity
Aim for a mix of intensity and steady swimming in your swim sets. We aim to swim 4-5 times per week. Depending on the phase of training, between three and four of these sessions will involve quite a bit of intensity. Then the other one or two sessions will be strictly cardio with some technique and drills. A swim background will provide you with the cardiovascular fitness to succeed in triathlon. But, more than anything, swimming will give you mental strength.
3. Core strength is key
Core strength and shoulder stability are essential to swimming, so this should be a big part of your strength training. Other exercises such as weighted chin-ups, lat pull-downs and bent-over rows are important for building the power of each arm pull through the water. We usually perform chin-ups to failure and repeat x3. This is around 10-15 reps depending on the additional weight added. To get the benefit of lat pull-downs and bent-over rows, we complete 3 rounds of 10-15 reps.
Make bike strength your goal
A big bike strength set will build endurance for Ironman racing. But don’t forget to refuel and build your core, says Lucy
4. Build base endurance
Perform a long bike set with a mix of intensities to build base endurance for Ironman and 70.3 racing, and sharpen up your body in the build-up. My key bike strength set is 2:30hrs. I perform it weekly, but not on race week, and use a turbo.
Warm-up 15mins building intensity.
Main set 5 x [20mins at between Ironman and 70.3 power/intensity (depending on the phase of training you’re in), followed by 5mins recovery easy spinning].
Cool-down 10mins easy spinning.
5. Refuelling focus
Ensure you keep your body fuelled during a long ride. I use gels and bars and, once home, I’ll have a protein shake with frozen berries, milk and peanut butter while preparing my favourite post-training meal of gluten-free toast, two poached eggs, half an avocado and grated cheese. I spend a good 15-20mins foam rolling after a long bike session and then rest and recover in my recovery gear from Compressport.
6. Make S&C bike specific
As well as the basic core exercises such as the plank and sit-ups, free weight leg exercises will build strength for the bike. These challenge the core muscles while working the legs, so it’s more specific to cycling. These exercises include: squats, lunges, deadlifts and single-leg squats using the TRX suspension resistance bands. Also look to do pre-emptive ‘Prehab’ work to prevent you from getting injuries, improve posture and to sort out any muscle
Strength training for cycling: 6 key exercises
Follow your S&C with informed recovery
Don’t forget the strength and conditioning when training for tri, says Lucy imbalances.
7. Aim for sustained strength
Our 2-3 S&C weekly sessions are key for sustained Ironman strength.
Warm-up 5mins of rowing, 3 x 10 kettle bell goblet squats.
Set 1 3 x 15 squats with barbell weight, 45secs rest.
Set 2 3 x 10 (each leg) lunges with barbell weight, 45secs rest.
Set 3 3 x 15 leg press (75kg), 3 x 15 calf raises (75kg), 45secs rest.
Set 4 3 x 15 leg extensions (30kg), 3 x 15 hamstring curl (20kg), 45secs rest.
Set 5 3 x [10 ab wheel roll out, 60secs plank, 45secs flutter kicks].
Cool-down 5mins easy spinning.
8. Supplement your diet
I use a wide range of supplements to complement my diet. These include calcium, iron, glucosamine and CurraNZ (a blackcurrant extract from New Zealand) that promotes blood circulation, oxygen delivery and fat burning. All my supplements are from the batch-tested range at Informed-Sport. Post-session, I use Vanilla Whey protein powder from MyProtein.com. I normally have two protein shakes per day after sessions, both with a 25g scoop of protein powder.
9. Don’t forget to R&R
Rest and recovery is just as important as performing the hard training and gym-based sessions; it’s the glue that holds everything together. I foam roll and stretch at least once a day, especially after a hard bike or run session. I also use compression gear to keep the blood flowing around the body after training. In addition to this, we’re lucky to have a set of Normatec boots, the pulsing compression device that seems to work wonders on our tired legs.
Hills, trails and drills are key for an iron core
Variety in your strength training will pay dividends on the run come Ironman race day, says Reece. Here’s why…
10. Hit the hills
Hill reps are key for building strength and endurance. We perform this 60min run set weekly but it’s reduced in volume on race week and used as a sharpening set.
Warm-up 2-3km of steady running.
Main set 1 5 x 2mins uphill road reps working hard. Recovery is the easy jog back down the hill to your start point. Then do a steady jog of 2-3km steady running to break up the session.
Main set 2 5 x 2mins uphill road reps working hard. Recovery is the easy jog back down the hill to your start point.
Cool-down 1-2 km easy jogging back home.
11. Combine reps and off-road
We’re lucky to have some great trails near us in Epping Forest. We combine our weekly hill reps with off-road running to build strength and make us more resilient.
12. Seek a strong core
Having a strong core will help you maintain good run posture, especially when you’re fatigued on the Ironman marathon run leg. Aim to perform drills such as high knees, lunge rotations and bounding before your run sessions.
13. Don’t suffer alone
It’s easier to hurt your way through a tough set when you know you’re not suffering alone. We’ve had to learn to not always push each other and back off the intensity when the sessions are meant to be easy. Which is easier said then done given our competitive natures!
14 Key Iron fuelling
The essential food and drink supplies in the Reece Barclay and Lucy Charles shopping basket.
Tomato soup: each bowl of tomato soup contains vitamins E, A, C, K, essential minerals and antioxidants. It tastes great, too.
Nuts & berries: snacking on nuts and berries in between meals helps us from turning to the treat cupboard, which isn’t always easy!
Avocado: these provide us with healthy monounsaturated fatty acids and a good dose of natural vitamins and mineral
Protein powder: quick and easy whey protein powder after workouts kickstarts our recovery so that we’re prepared for our next session(s)
Chicken: chicken salads for lunch or chicken curry for dinner. Both are quick and easy to prepare and offer a protein boost.
Coffee: we drink coffee because of its stimulant properties and taste. After 12pm we switch to decaffeinated.
Eggs: poached eggs with avocado is a great breakfast. They’re a source of protein and vitamins, and keep you feeling full.
Carbs: we recently switched to gluten-free foods, such as bread and pasta, and instantly felt less bloated and lethargic.
A bumper edition of the second Foremost IRONMAN 70.3 Thailand saw almost 1,500 triathletes turnout for the iconic half ironman distance race and the newly introduced Sunrise Sprint today (26th November) on Phuket island, a mecca for triathlon in Asia with a history of triathlon events dating back almost 30 years. With 31 Pros from around the world on the startline, it was all set to be a highly competitive race and the athletes didn’t disappoint with two first-time IRONMAN 70.3 winners claiming their respective crowns: Marcus Rolli (GER) took the men’s Foremost IRONMAN 70.3 Thailand 2017 title while rookie Pro, Imogen Simmonds (CHE), took the female title.
“It’s been a fantastic race. We’ve seen some very competitive racing across all the age-groups and amongst the Professionals, and the new hilly bike course has really tested the athletes. We had near perfect race conditions today with a calm sea for the swim and the slightly overcast skies kept the temperatures favourable on the bike and run. I must thank the people of Phuket and all the authorities who have helped us to put on a truly world-class Foremost IRONMAN 70.3 Thailand and an excellent Sunrise Sprint which for many, was their first ever triathlon,” commented Mr. Wilfred Steven Uytengsu, President of Sunrise Events Inc. and rights holder for IRONMAN in South East Asia.
Rolli at Ironman 70.3 Thailand bike course.
Rolli emerged from the swim stage of the race at Bang Tao Beach, which was officially started by Phuket’s Governor, Mr. Norraphat Plodtong, in sixth place with an official swim time of 00:23:15, but managed to take the overall lead in the bike stage from which he transitioned some six minutes 40 seconds ahead of his nearest rival Timothy Van Berkel from Australia.
Van Berkel managed to make up some time on Rolli on the 21km run but still finished three minutes 42 second behind Rolli who completed the course in an official time of 03:49:02 and with it was crowned Foremost IRONMAN 70.3 Thailand 2017 Male Winner. Brazilian Fernando Toldi rounded out the podium with a time of 03:56:47.
Speaking after the race Rolli, who only turned Pro at the beginning of this year, said “The swim was not that fast for me, but for the bike, my trainer told me before the race to take it easy to begin with, then after the first five kilometres I decided to push it and kept pushing until the 90km mark. This resulted in me getting a rather big lead and ended with me winning the race.”
See also: Hamburg, Germany selected to Host new Ironman race
Second placed Van Berkel, who finished third overall in last year’s race, and has just become a father said, “I had a little boy about eight weeks before Kona which was exactly the best preparation for me. I feel a lot better this year than last, but this bike course was tough. I got through it in one piece and had a solid run to get second.”
Ironman 70.3 Thailand runner-up Eimear Mullan on the run course.
Female winner Simmonds, who is only 24-years old, also led her race from the bike stage and over the two-lap run course managed to extend her lead and claim the win in a time of 04:16:49, almost five minutes ahead of eventual second placed finisher Eimear Mullan (04:21:38), and third placed Dimity Lee Duke (04:22:54).
Following her break-out win, Simmonds said, “I’m so happy and and surprised. I’ve had three races in three weeks and this just tops it off.”
For the Thai athletes, it was Phuket’s favourite son Jaray Jearanai who delivered a masterful performance to be the first Thai finisher and overall winner in the male 35-39 age-group and with this win Jearanai claims one of the age group qualifying slots for the IRONMAN World Championship in Kona, Hawaii in 2018.
Another stand out performance was from Sam Burns who finished third overall in the Male Asian Elite category.
As for the Thai females, Nichakarn Ruttanaporn was the first Thai finisher in a time of 05:09:20 – a new Thai middle distance record – and third overall in the 25-29 female age-group. With the most full distance IRONMAN finishes of any Thai female, Nampetch Porntharukcharoen crossed the line in a time of 05:31:31 while Thai celebrity Yossavadee “Yo” Hassadeevichit finished in an impressive 06:40:00.
Dr. Olarn Chowiwattana, Corporate Affairs Director of FrieslandCampina (Thailand) PCL., says, “I would like to congratulate all triathletes who have successfully finished the ‘Foremost IRONMAN 70.3 Thailand’ competition. Foremost is proud to have been a part of your success. We believe that our Drink.Move.BeStrong campaign will continue to raise public awareness of the health benefits from milk drinking and exercise. To play sports, you need to be physically fit. And good nutrition for physical health is a prerequisite for all kinds of sports”.
See also: Packed field of Pros and Age-Groupers line-up for 2017 Foremost IRONMAN 70.3 Thailand in Phuket
Meanwhile, in addition to the Foremost IRONMAN 70.3 Thailand, the newly added Sunrise Sprint event got underway at 08:00.
In the men’s race it was Dennis Kruse from Germany who took the top podium place crossing the line in 01:00:23 followed by Saryu Onishi from Japan and Steven Gailliaert from Belgium who finished with times of 01:03:21 and 01:05:36 respectively.
In the female category, Sam McInnes from Great Britain took first place honours completing the course in 01:12:15. On Ki Chan from Hong Kong was second in a time of 01:15:43 while
Becky Bruhwiller from Switzerland finished third in 01:17:53.
TOP 5 RESULTS
Foremost IRONMAN 70.3 Thailand 2017 (Men)
1) Markus Rolli 03:49:02
2) Timothy Van Berkel 03:52:49.0
3) Fernando Toldi 03:56:47
4) Alberto Casadei 04:01:34
5) Alexander Polizzi 04:04:03.0
Foremost IRONMAN 70.3 Thailand 2017 (Women)
1) Imogen Simmonds 04:16:49
2) Eimear Mullan 04:21:38
3) Dimity Lee Duke 04:22:54
4) Parys Edwards 04:28:52
5) Robin Pomeroy 04:30:03
Sunrise Sprint 2017 (Men)
1) Dennis Kruse 01:00:23
2) Saryu Onishi 01:03:21
3) Steven Gailliaert 01:05:36
4) Russell Liew 01:07:29
5) Thanit Kanpai 01:07:48
Sunrise Sprint 2017 (Women)
1) Sam McInnes 01:12:15
2) On Ki Chan 01:15:43
3) Becky Bruhwiller 01:17:53
4) Brenda Haitema 01:19:54
5) Nicole Kiser 01:21:02
from Asia TRI
According to Lovato, whether your coach lives next door or in another country, it’s important to consider the following when evaluating a list of potential coaches:
Ask potential coaches exactly how available they’ll be to you. Some will state on their websites how many emails, phone calls, Skype calls or in-person meetings each athlete will receive: Make sure it’s a reasonable amount of contact for your needs. Riell and Lovato both like to hear from their athletes weekly but recognize this will ebb and flow based on the individual. At the very least, your coach should be receiving regular feedback from you, and creating training plans based on that interaction.
For me first ask them for certification:
No matter how smart, experienced or high-profile a coach is, he or she will be ineffective at guiding you if your personalities aren’t compatible. Before you initiate the interview process, write down your goals. Then ask yourself what you need to have the best shot at achieving those goals. Is it a coach who takes a firm hand while pushing you? Or perhaps a bit more nurturing is in order? You might come to the conclusion that it’s a bit of both. Doing this self-analysis will help you to narrow to your final candidates.
To be truly effective, a coach must be flexible in his or her administration of workouts. It’s essential to be bold and ask questions about his/her philosophy on adapting a program to fit your needs. What happens if a workout is missed? Will he or she consider modifications based on what feels better to you as your training continues? Sure, all coaches think they have the best approach to training an athlete, but without the willingness to adapt that method to fit the individual, there will be eventual roadblocks in the progression.
Research your coaching candidates enough to know if he or she is qualified or experienced enough to teach, guide and lead you. If you’re interviewing candidates from a personal referral, still be sure to ask to speak to current and/or previous clients. While it’s not necessary for your coach to be an IRONMAN, some competition-specific experience might go a long way in the empathy department. At the very least, he or she should be a certified personal trainer or hold a Level 1 USAT Coaches Certification.
You’ll need to reconcile your day-to-day life with training. Lovato and Riell stress the need for a good coach to consider your family schedule, working hours and social activities when writing a training plan. He or she should be available and willing to adjust workouts based on what’s happening in your life. Again, being sure to ask any questions not addressed in your initial consultation will go a long way in avoiding feeling frustrated if the athlete/coach relationship doesn’t meet your expectations.
It goes without saying that a positive working relationship is essential. But how much of a buddy should your coach be? Remember that you aren’t hiring an enabler, but a trainer. Here, a few questions to ask a potential coach—and yourself—to make sure you get the most out of the relationship.
Will I trust him/her?
A successful athlete/coach relationship will help you reach your potential if, and only if, you trust his or her judgment and knowledge base. Research fully ahead of time, but once you’ve selected a coach, the trust factor must be maintained so you may confidently follow their guidance.
Am I open to feedback?
Will you be able to accept both positive and negative feedback from this coach? Just as significant, will you feel confident communicating feedback on how you feel your training is progressing?
Will he/she help me mentally?
Successful coaches shape bodies and minds. Helping athletes develop the attitude for optimal training and racing is just as important as assisting them in performing to their physical potential. Does this prospective coach fit that model?
Can I feel the passion?
Does he or she seem truly passionate about coaching? Can you count on help as needed to boost your motivation?
Above all, be true to yourself and your athletic and personal integrity. First impressions count for a lot, but due diligence and thoughtful consideration of your specific needs will land you a long-term coaching match.
Originally from: ironman
Had a great fun week end race at imphuket 70.3
Water is so calm good course. But some of the racer swim breast stroke. Is it legal? The first 400 meters swim was so intense all the racer is excited. And the 700 meters is a battle. some are strong swimmer to over take. And its nice because it’s not crowded with a marshal with speed boat and kayak. The struggle came up when you see a jellyfish around but over all its good.
First 10km uphill ride upto 16km. after a rolling hills a speed highway course battling in the heavy trucks and cars. the bike course is good because of a lot of hydration checkpoint. Choice of water or gatorade.
Run leg is great and we are blessed that the weather is not hot. There’s a lot of banana and water container to use if you want shower.
How to improve running technique? 😉 #athleticdrill #coordination #strength #rhytm #bodymovement #posture #armmovement #feelfortherunningsteps We are ready – feel free to ask for #training #running #swimming #cycling #Norway #keepgoing (y) Jakub Opočenský firstname.lastname@example.org sportovní kempy pro děti a mládež 😉 Kasper Trutnovský kemp 2017 Kasper Trutnovský kemp 2017 ABB Trutnovský Půlmaraton 😉
Posted by JOPO COACHING on Thursday, May 18, 2017
Mangoman Triathlon Challenge Slots:
Individual – 120 slots
Relay – 10 Teams
For Iloilo and Guimaras Participants, registration forms are available at PYT STOP Diversion and for participants from other regions, please download, fill up, kindly take a picture and send it thru RD Pyt Trimanez FB messenger.
Pls. deposit your payment (registration fee) in the account of Jose Maria Trimanez at BDO Savings Acct. No. 7470031100
and kindly take a picture and send your validated deposit slip with your name thru Pyt Trimanez FB messenger.
For more information, pls. call or text at 09177264688 / 09209119338