Training Resources

Here is a good read from Endurance Corner:

CHAMPIONS, WHAT MAKES THEM GREAT

Chrissie Wellington – World Champion, undefeated at IM distance

• Trains her mind as hard as her body. Logs it.
• Her goal is to inspire other women that more is possible.
• Training is simple and consistent.
• Her program runs 24/7 and she trains 3-6 hours per day.
• She has made herself better with a focus on maximizing recovery.
• Her life is her brand. She is as much a corporate president with a power point presentation (an excellent one) as she is the champion triathlete.
• Her legacy now is about inspiring and encouraging everyone to defy their expectations through her World Champion platform. 

Mirinda Carfrae – 2010 World Champion

• Her philosophy on the run is that it is going to hurt anyways so you might as well go fast — as in 5:30 miles.
• She uses a Garmin on hard sessions only to compare results to previous hard sessions.
• Women can handle more work than men due to less muscle mass.
• Approaches training with the least amount of effort for the most gain.
• She divides her year into thirds with transition weeks.
• Her recovery day consists of three hours on the bike, 10k run and a swim.
• She races to see how fast she can go and what she can make her body do. It is not about the win.

Bobby McGee – Olympic Running Coach and Sports Psychologist

• The challenge in ironman is peripheral, not aerobic.
• Very slow runs and hiking create a neuromuscular response and increase muscular endurance.
• Bike and swim are partial body effort sports. Running is a full body effort sport.
• Best way to improve your run is to increase your frequency.
• Slow cadence means more time on ground and less time in the air.
• Ultramarathon shuffle is the most efficient run form and includes heel to mid-foot strike.
• Add run/walk combination (9 minute run / 1 minute walk quickly with running form) and you can increase your mileage 25-50% in a week.
• In a race you may go up to 25% faster implementing a walk/run strategy.
• Most of us can only focus six minutes into the future. A great reminder when the going gets tough.

Angela Naeth – Top 70.3 Competitor

• Point your bike uphill for strength work.
• Change gears and grind it once or twice per week.
• De-stressing is the key for recovery.
• She can race every three weeks or perform an all out training effort.
• Most of her training is at 80% effort.

 Gordo Byrn – Endurance Corner Founder and Ultraman Champion

• Sustained performance in a life that has meaning.
• Focus on being healthy in his 40s and beyond.
• Set yourself up for success. Do not let data put you down.
• Until your life is in order, you will never get your race in order.
• Make a “Not to do List” to create positive habits.
• Be reasonable, not perfect and develop your personal training time sweet spot for health.

Champions are not born but are sculpted out of great material (genetics) and a drive to succeed. These individuals are not satisfied with where they are but continue to focus on where they are going. Winning is their way of life and has very little to do with the finish line.

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Ironman Race day Execution Notes by coach dan brown

Pre Race

Drive bike and run course

Eat breakfast 2.5 hours before race start

Less Fibre

No new foods

Put on sunscreen

Go through positive visualisation of the day ahead

Arrive early

Know where your bike is positioned!

Check bike

Warm up of 15-20 mins of light jogging or swimming (light intensity)

Swim

Position yourself according to ability

Choose landmarks for sighting

Maintain steady effort throughout

Focus on technique

Have mantra such as ‘long powerful strokes’ to repeat

Bike

Allow 15 mins to settle stomach before eating

Do not use up all of your bike strength throughout the bike leg

Pacing is key to Overall success

‘Bike strength is like a nuclear arsenal. It is at its most effective when not used’ Gordo Byrn’.

Divide the bike into 3rds.

1^st 60k should feel comfortable

2^nd 60k you should find your rhythm and perfect race pacing

3^rd 60k Sustain your pace as best you can and concentrate on nutrition and cycling efficiency

Monitor pacing through HR/Power/PE

Pour water over your head at each station to keep core temps down

Bike pacing technique eg rollers

Follow nutrition plan

Check ego at the door

RACE IS TO THE END NOT JUST T2!

Run

First 2k easy feel

Focus on high cadence

Steady effort

Hydrate at all times

When you want to stop distract yourself with whatever you can

Focus on 1 to 2 parts of body whilst running eg hips and arms

Concentrate on breathing (stomach first)

Remember:

Do not try anything new on race day!

Follow your race plan and enjoy the experience.

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Characteristics of a Smart Athlete

(Modified by Coach Dan Brown from Coach Tony Benson’s The Champ and The Chump checklist)

• Recognises the importance of following a goal-oriented long term program.
• Calls on hidden reserves during training and competition.
• Eases back on training when the physical or mental signs indicate the need to.
• Resists the temptation to ‘train behind the coaches back’ or to change any element of the program without discussing it with the coach.
• Respects every competitor but idolises none.
• Exhibits moderate behaviour and always appears ‘unhurried’.
• Is a good listener who seeks knowledge and has the ablitity to differentiate between those that have genuine knowledge and those that are merely full of theories and ideas.
• Focuses only on personal goals and doesn’t worry about what others are doing or saying.
• Confronts limitations and works to overcome them.
• Focuses positively and aggressively on competition.