In the afternoon it was a 30min recovery spin to check the brakes and shifting after washing the bike.ĬLICK HERE TO GET COACHED Friday – two days outįriday is a big day for me. A 30min open water swim with a ’30 strokes easy – 30 at race pace’ fartlek in the morning. ![]() In terms of training I took this day easy. Related: My Ironman Packing List – Gear Bags, Essentials And More If you forget today, you still have 2 days to remember. Cut them today, to avoid losing nails after a marathon. Don’t forget about adding more sodium to the diet to build a reserve of that as well. 3 days before the race is the time to gradually start increasing the amount of carbs in the diet. ![]() Also, pack the suitcase (or in my case the car) already today – less things to worry about on the travel day. Organize all gear, nutrition and other things you’ll need for before, during and after the race. Wash it (clean bikes go faster), lube the chain, check that brakes and shifting work fine (outdoors). For some people it might already be a travel day, in which case packing should be done by now.Īs I am going by car, Thursday is the ‘prep’ day for me: If the race is on Sunday, then Thursday is the day to start active preparation. Now getting to the actual daily ‘schedule’. Sleep is the most effective way to do it. After all the training for weeks and months, the body needs as much time as possible in complete peace to recover both the muscle damage and nervous system. The most important thing Ironman athletes can do for recovery during the race week is to ensure they’re sleeping 9 hours every day. Unless it’s a race-specific ‘energizing’ massage, of course. Do that 2-3 weeks before the race and better include a short mobility session every day throughout the race week. It puts a lot of pressure on muscles and will require some time to fully recover from. Ironman checklist helps to stay organized throughout the week and focus on the race.Īlso, don’t schedule a massage within a week from the race. Otherwise, athletes risk building up fatigue. Training sessions during the Ironman race week should be short and with quick (up to 3-5 minutes) race pace intervals. Having built the habit of constant exercising over the past months, it’s easy to fill all that free time with training.Īvoid doing that and trust the training plan. Ironman checklist for the race weekĭuring the race week there’s not much training left to be done, as the body tapers. ![]() I’ll definitely come back to this checklist for my future triathlon races as well. I think I did pretty well in organizing my race week, so I’m sharing the Ironman checklist I’ve used for my first iron distance triathlon – Ironman Austria. This will, without a doubt, add unnecessary stress and can even impact the end result on race day. Not planning what to do during the race week itself can result in many last-minute decisions and actions.
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