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When I first started my career in triathlon, I got to a certain level by training with my buddies, in groups and non-structured environments. I then left for a while and came back with a whole new attitude. I found a coach I liked and really appreciated his ideas. So I committed myself to the training. I rarely trained with people. Eighty-five to 90 percent of the training I did alone, which worked for me. So if I were climbing a hill and my heart rate spiked, I’d walk up the hill. This created self-confidence. I came out and won my first race by training alone, which was Wildflower, a tough course.
2. Do drills
People neglect cycling and running drills. I did them. So on race day I would lose as little fitness as possible. I could be more efficient, not really falling apart halfway through the marathon because of the training drills. The reality is you should be doing drills all the time, year in and year out. I was different than a lot of pros by doing that.
Don’t train for general fitness. I think I was one of the first to train on the Big Island. I trained in the heat and learned the currents of the water. When I did Wildflower, I’d incorporate rides and runs similar to that course. I found out the course had lots of trails and hills, so I thought, okay, I need to run hills and train specific to that course.
4. Put yourself in pain
This one is kind of sadistic. I always had this problem of my stomach shutting down during the marathon of an Ironman. So I thought if I could run with my stomach shutting down, I could do it in a race. So once a week I would sit down and eat nachos with really spicy hot sauce. Then I’d get my running gear on, go for a run and of course, my stomach would shut down, but I’d just keep going. They were brutal training runs. But then on race day, when my stomach would shut down I’d think, “I can deal with this.” I’d be able to keep going. Doing this paid off so many times over. I’d do this 10 weeks out from Ironman until two weeks before race day. It’d be a horrible run, but it had a huge impact on my overall race performance.
5. Spend the dough
I see this with a lot of age-groupers. They spend so much time and effort training for an Ironman and they don’t bother to get new tires or get a tune-up. Get new tires. Get a new chain if you need it. You’ve invested so much time, just pay the couple of extra bucks. Don’t cheap out. It’s worth the extra expense.
6. Get out of shape
I got this piece of advice from Paula Newby-Fraser and it was one of the best things I have heard. She told me, “Peter, you can have a great short career or you can have a great long career. But you need to take time to leave the sport behind you.” Basically, you need to get out of shape to get back into shape. You need to physically and mentally recharge. You need to become a non-athlete. Don’t eat healthy. It hurts your fitness, sure, but it makes for a better long-term career. Mark Allen did this and it worked for him. Doing this prepares your body for another season. It was so easy for me to do this because two legends told me they did it. It felt like a part of the puzzle of being pro.
7. Don’t workout when sick
I see so many athletes tinker with their workouts when they are sick. Don’t. Take the day off.
8. Know your body
If you head out the door and your knee hurts, don’t push through it because then all of a sudden you’re injured and you are out. Stop exercising and take a couple of days off rather than be out a couple of weeks.
tips from www.triathlete.com
The loooong wait is over! Start training ’cause Salomon XTrail Pilipinas is on for another thrilling trail experience this coming July 23 at Subic Bay Freeport Zone!
A new trail surprise awaits you in the finish line!
Registration opens on May 15.
You may register at the following stores:
Salomon SM Megamall
Salomon, SM North Annex
Salomon Glorietta 3
Salomon SM Aura.
100meter lang po ang layo balik balik lng at sa mababaw lng just for fun
Changi Cost Road ang bike 20km lang po estimated lang po yung sa mapa
run is 5km so balik balik lang din po at honesty play nalang please leave a comment yung mga gustong ma try ang triathlon salamat after this kain sa changi village any suggestion are welcome.
1. The depth of running talent is less than the depth of cycling talent in Ironman events.
This explanation is implausible on its face. There is no reason whatsoever to believe that Ironman events attract stronger cyclists than runners. The athletes who compete in Ironman events are by and large the same athletes who compete in shorter triathlon philippines, and run times are typically much more closely bunched together percentage-wise in shorter triathlons than in Ironman races.
2. Most triathletes go too hard on the bike in Ironman races and do not save enough energy for the run.
This explanation seems much more plausible than the first, but there is actually no good evidence that those athletes who produce the fastest run times in Ironman races hold back more on the bike than their fellow competitors. In fact, contrary to popular belief, elite Ironman triathletes triathlon philippines really don’t hold back at all on the bike. If riding at 80 or 90 percent of capacity (relative to the distance of 112 miles) were normal and necessary at the elite level of Ironman racing, then you would see at least one clown fly off the front and complete the bike leg 10 or 20 percent faster than the real contenders (which would translate to 30 to 60 minutes). Even if it were suicidal, people would still do it for a moment of glory. It’s human nature. But this never happens. Why? Because elite triathletes actually ride the Ironman triathlon philippines bike leg at something closer to 98 percent of their maximum capacity (meaning they would ride only five to 10 minutes faster in a pure 112-mile time trial).
Pacing is important, of course, but people don’t realize how great a difference there is between 98 percent and 100 percent efforts. To gain a better appreciation for the difference, go to the track and run 10K (25 laps) 2 percent slower than your 10K race pace. So, if your 10K time is 40:00, run a 40:48. I guarantee you will feel about 10 or 20 percent less miserable in the last lap at the slightly slower pace, which is why many elite Ironman racers think they are holding back 10 or 20 percent on the bike in competition when they are actually holding back 2 percent.
Riding too hard can affect subsequent run performance, but fitness trumps pacing. The less fit you are, the less your run will benefit from holding back on the bike. You could go 95, 90 or 85 percent on the bike and be shot for the marathon in any case. And the fitter you are, the less pacing matters. Craig Alexander would not run a 2:35 marathon in Hawaii instead of a 2:45 if he rode the bike leg in 4:55 instead of 4:37.
This observation leads us to the third and true explanation of the marathon meltdown phenomenon.
3. Most triathletes just aren’t well-trained enough to run a good Ironman marathon.
You start the run fatigued no matter how you pace yourself on the bike. Those who hold it together and run well simply have better Ironman-specific fitness, which enables them to run closer to their ability level despite fatigue.
With this explanation in mind, use the following tips to avoid the all-too-common scenario of running poorly in the Ironman marathon.