making an ironman - ironman training - tri …...making an ironman a great ironman race occurs when...
TRANSCRIPT
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MAKING AN IRONMAN - IRONMAN TRAININGby Hector L Torres, USA Triathlon Elite Coach, USA Cycling Pr Coach, USA Track and Field, USA Swimming and Strength Conditioning Specialist
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MAKING AN IRONMAN
▪ A great Ironman race occurs when the sum of an athlete’s physical and emotional preparation is as great or greater than the need to accomplish their goal
▪ Physical training alone is not enough to do create this critical point
▪ Mental training alone is not enough to create this critical point
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RACE DAY
▪ Training the mind to perceive the Ironman as just another day
▪ Training the physiologically to perceive the race as low stress
▪ Both of these are achieved by over-stressing in training
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WHAT IT TAKES….
Three Core Competencies ▪ Physical Training- ▪ Base, speed, strength and taper
▪ Nutrition- ▪ Calorie source, fluid replacement, electrolyte balance
▪ Mindset ▪ Empowering focus, positive imagery, dealing with challenge and the unexpected
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CORE TRAINING ELEMENTS
Core Training Elements
▪ Base ▪ Weekly Endurance workout in each sport
▪ Speed ▪ Weekly Tempo (then later speed) workout in each sport
▪ Strength Training ▪ Most underestimated tool for endurance
▪ Taper ▪ A four week race peak
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BUILD FOR AN IRONMAN
Two Theories on How to Build for an Ironman
▪ Determine final need for speed, then use that as baseline to start short, then extend it throughout the season
▪ Build an aerobic base, then add in fast training once that groundwork is built
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BASE
Developing Aerobic Fitness
▪ Aerobic capacity biggest factor in determining the final race result
▪ Build the size of the engine
▪ Requires patience that most athletes do not have
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HOW LONG IS YOUR BASE?
Base is Age Dependent
▪ Young athletes will max out their base in 1 to 3 months.
▪ Older athletes may take up to 6 months to max their base.
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WEEKLY LONG WORKOUT
Discipline How Much is Enough? Swim 4,000 to 6,000 metres
Bike 5.5 to 7.5 hours110 -150 miles or 175 – 240 kms
Run 2:50 to 3:10 hours 21-23 miles or 34 – 37 kms
Bricks 50 mins maximum 8 miles or 13 kms
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0
5
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Sept 8 Sept 15Sept 22Sept 29 Oct 6 Oct 13 Oct 20 Oct 27 Nov 3 Nov 10Nov 17Nov 24
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PROGRESSION
What is a safe progression?
Multiply by 1.17
▪ Example 3000m swim x 1.17 = 3500m swim ▪ Example 3-hour ride x 1.17 = 3:30 ride ▪ Example 90 minute run x 1.17 = 1:45 hour run
General Rule of Thumb: Two weeks up build
followed by one down recovery.
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SPEED
Why Speedwork for an Ironman?
▪ Need for speed in the race is minimal. ▪ Need for speed workouts to develop muscular systems is critical. ▪ Even at aerobic pace, if fast twitch is developed it can be used in an
Ironman. ▪ Max of about 20-30 minutes total hard effort within the workout.
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STRENGTH TRAINING
Strength Training for Ironman?
▪ This builds the muscular strength that is not stimulated during base training
▪ Is critical for having extra lean muscle to draw on when breakdown occurs in the race
▪ Extends the life of aging athletes and improves performance at all ages
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TAPER
End of the Season Taper
▪ Four weeks for a proper Ironman taper at the end of a season ▪ Most people go three weeks max ▪ The worst taper is two weeks ▪ Draw a straight line down from peak, cutting 25% off volume and
distance
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RACE WEEK
Keep it Low Stress
▪ Plan ahead ▪ Get all race gear together one month from race ▪ Arrive early ▪ Takes 7 days for blood changes that help deal with heat. ▪ Ideal - arrive at least 7 days before the race.
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RACE WEEK CONT’D
Key Workouts
▪ Wednesday (3 days out) - light workout in each sport early in the day to deplete with a total workout time of about 2.5 hours.
▪ Thursday (2 days out) no working out. ▪ Thursday (2 nights out) night - most important night of sleep
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DAY BEFORE THE RACE
Key Workouts ▪ Friday (day before race) - easy workout in each sport: ▪ Swim about 500m or 7-10 minutes ▪ Bike about 30 minutes ▪ Run about 12 minutes ▪ Do all with 5x10 second pickups to activate system
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RACE DAY
Pacing
▪ Build within each sport and within the day
▪ Heart rate ideally is about equal to aerobic max at least for swim and bike
▪ Pacing: should feel like a training day up to about 10 miles (16 kms) to go in the run, then let it rip!
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NUTRITION
Nutrition
▪ You can absorb 300-400 ca/hour ▪ You can absorb 30-40 oz/hour ▪ Most absorbable fuel is glucose ▪ Most drinks are maltodextrin and fructose ▪ Nausea almost always related to backup of these two in stomach
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Carbo Loading
• Weight: _____________ / 2.2 = _____________ (A)
• Consume at least 5 gram of carbohydrate per kilogram of body weight per day for the 4 - 7 days before the race• (A) X 5 = _______
• Consume 10 grams of carbohydrate per kilogram of body weight per day for the 1 - 3 days before the race.• (A) x 10 = ________
• Large carbohydrate meal two nights before the race and go light the night before the race.
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Application of Metabolic Efficiency
Inappropriate CHO load and lack of periodized nutrition and lack of aerobic training
Poor utilization of body fat sotres for energy
More reliance on supplemental CHO; possible
weight/fat gain
Inability to properly feed during training / racing
Increased incidence of GI distress
Lower power/velocity
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Hydration
• Assessing Hydration Status• Urine Color• Percent body weight change• Scale
Hydration Status % Body Weight Change
Well hydrated + 1 to -1
Minimal dehydrated -1 to -3
Significant Dehydrated -4 to -5
Serious Dehydrated More than 5
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Composition of Sweat
0 25 50
NaClKCaMgOthers
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Sodium Facts
• Healthy or clean eating can = higher incidence of cramping. Sodium loading is effective in this case
• Sports drinks cannot match most athletes sweat sodium losses. Supplemental sodium is needed and sometimes necessary.
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Hyponatremia
• Sings
• Rapid weight gain (post exercise)
• bloated stomach
• swollen hands and feet
• Nausea and vomiting
• throbbing headache
• dizziness
• confusion and disorientation
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Causes of Hyponatremia
• Increased Total Body water• excessive drinking and Inappropriate IV therapy
• Inadequate sodium intake• Low sodium diet and inadequate sodium intake during exercise
• Reduced Urine Output• Exercise and Heat exposure
• Large Sodium Loss• High sweat rate, High sweat (sodium), Poor heat acclimatization
• A combination of salty sweat loss and hyotonic fluid replacement may lead to hyponatremia
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Muscle cramping
• Muscle cramps are involuntary muscle spasms resulting form one or more of the following
• Dehydration
• Sodium loss
• Fatigue (training program)
Forceful, repetitive contractions of muscles used in sports might trigger cramps (finish line sprint)
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Hydration
• Neuromuscular
• Plasma Level
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FACTS
• The first and last 15 minutes on the bike are designated fasting zones. During these two time periods it is recommended that you do not consume any fluid or nutrition.
• The first 15-minute fasting zone enables to you to relax and settle into your cycling pace.
• The last 15-minute fasting zone is to ensure that all fluid or nutrition clears your stomach before you start the RUN segment.
• It is better to consume smaller amounts of fluid and nutrition more frequently rather than large amounts less frequently. This will improve absorption and reduce the likelihood of stomach distress.
• This means that if you are consuming a gel or bar you need to break it into multiple servings so that you don’t overload your GI tract.
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Calories on the Bike
• One: Determine your goal cycling speed
• Speed: _________
• Two: Multiply cycling speed coefficient (see table 1) by your total body weight;
• Speed: ______ x Weight: _______ = _____
• Three: Multiply Step #2 by 60 minutes to determine hourly calorie expenditure
• Step #2 ______ x 60 = ________
• Four: Add 22 calories to Step #3 for every 100 feet climbed during cycling event.
• Map: 300 ft. / 100 = 3
• 3 x 22= 66
• Step # 3 + Incline Calories = ______
Table 1. Calculating Calorie Expenditure during Cycle Workouts
A v e r a g e Speed (mph)
Coefficient (cal./lb./min.)*
15 0.056116 0.061517 0.067518 0.074019 0.081120 0.089121 0.097523 0.117325 0.1411
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Calories on the Bike Cont’d
• Five: Multiply Step #4 by 0.3 to determine minimum hourly calorie replacement demands; finally step
• Step #4 _______ x .10 = _______
• Six: Multiply Step #4 by 0.5 to determine maximum hourly calorie replacement demands. (Brown, 2007)
• Step #4 _______ x .30 = _______
• Ranges: _________ - _________
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Calories on the Run
• One: Determine running calorie expenditure per mile by 0.63 x body weight (pounds);
• .63 x ________ = ________
• Two: Determine goal race pace or how many miles/hour will you cover, example: An 8-minute miler will cover 7.5 miles/hour;
• Pace: ________
• Three: Calculate hourly expenditure based on goal race pace, example: An 8-minute miler would multiply 7.5 by the figure from step one; finally step
• Step 1 _______ x Step 2 _______ = ________
• Four: Determine hourly calorie replacement needs: *.20 x C (Research shows runners can physically absorb about 30% of what they expend.) (Gibala, 2008)
• Step 3 _____ X .20 = _____
MPH Pace5 12:00
5.5 10:436 10:00
6.5 9:147 8:34
7.5 8:008 7:30
8.5 7:049 6:40
9.5 6:1910 6:00
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RACE DAY NUTRITION ISSUES
Nutrition- Troubleshooting in the Race
▪ If backup is happening, take in glucose ▪ If no glucose available, try Coke ▪ Take in sodium along with drink ▪ Most people need 350 mg/hour or more of sodium in heat, especially
after three hours of racing
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MIND SET
Mindset
▪ Positive self talk lasts about three hours, then you are stuck with reality
▪ Most powerful mind space is quiet ▪ Practice this in every single workout
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MIND SET - CONT’D
Mindset
▪ Positive self talk lasts about three hours, then you are stuck with reality
▪ Most powerful mind space is quiet ▪ Practice this in every single workout
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RACE DAY
Mindset Three Greatest Images
▪ Have three goals ▪ Know why this has meaning to you to try ▪ Regrouping is not giving up ▪ Put your finish line 100m past where everyone else will stop
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– Hector Torres
“This is an opportunity given to you to show how great you are.... Now show me how great you are.”