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Ironman & 70.3 Seminar 4 th Dec 2012

Ironman & 70.3 Seminar 4 th Dec 2012. WELCOME. CONTENT. Holistic approach to training Season planning First timers/novices Experienced athletes Nutrition errors Q & A. Holistic Approach to Training. A plan Target life stressors first (sleep/diet/work)

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Ironman & 70.3 Seminar 4 th Dec 2012

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  1. Ironman & 70.3 Seminar4th Dec 2012 WELCOME

  2. CONTENT • Holistic approach to training • Season planning • First timers/novices • Experienced athletes • Nutrition errors • Q & A

  3. Holistic Approach to Training • A plan • Target life stressors first (sleep/diet/work) • Understand YOUR training (coach helps) • Get the balance right • Ability to train hard everyday – hormone balance • Quality of sleep, resting heart rate in morn, hydration

  4. Holistic Approach to Training • Travel & training • Merge seasons for health and wellness • Less is more! • Overall wellbeing • Support system • S & C

  5. S & C • Posture assessment to validate type of training YOU need – don’t copy others • Swim – ext rot plus mobility shoulders • Functional strength year round specific to you (E.g. TRX ) • Stability for run/balance. Use of rollers keep flexibility ITB/quads • Glute issues/weak • Include power work, maintain through race season

  6. Season Planning • Good intentions always • Get 12 months down the line – same place? • Swim focus • Bike strength/speed • Train like a marathon runner - Ironman athletes error

  7. Season Planning • It’s SWIMBIKERUN • 2-4 year plan...WHAT? You serious? • It takes that long • Identify weak areas that have been ignored • Run takes most effort & more risk

  8. Season Planning • Use races to execute strategy determined year before • Building blocks not 1 season - then change plan again (Matt Dixon) • Filter materials from mags • Chat to experienced coach & get whole picture

  9. Season Planning • Trust between athlete & coach • There are no short cuts • Long term athlete development and planning • The Here and Now • Take care of the detail: nutrition, stretching, S+C, sleep etc.

  10. Case study – Iron couple Jim Graham - 45 Gill Deane - 41 Met at her 1st IM in 2010 – 13hrs 33 Swim background (not competitive) Laid back athlete – no HRM or Power Changed training - attention to female demands 2nd IM in 2011 – 11hrs 17 3rd IM – DNF 4th IM – qualified Hawaii (not planned) Kona 2012 – 13hrs 01 ( 3rd IM for season & over cooked) • Met at his 1st IM in 2010 – 11hrs 33 • Hockey background • Strong personality – driven • Engineer – analytical • High volume to quality & focus on key elements • No HRM or Power used • 2nd IM in 2011 – 10hrs 04 • Continued into 2012 – control his urge to do more = minor setbacks • 3rd IM – DNF • 4th IM – qualified for Hawaii • Kona 2012 – 11. 06 (with disc bulge)

  11. First timersHalf Ironman • Similar to OD training • Difference comes with strength on bike 40km TT vs.. 90km = BIG • Most fade at 15km (1hr) run – blame run fitness? • Nutrition important – room for error • Pacing • Muscoskeletal issues highlighted

  12. ExperiencedHalf Ironman • Swim focus for position on bike • Strategic bike (use your fitness & strength) • Cadence 80-90 Bike • Training fast leg speed cadence off bike • Pick your race - suits strength

  13. First timers Ironman • Long day of training • Focus on PROCESS goals not OUTCOME • FINISH times out window • Aim to complete • Nutrition VITAL – no room for error – practice, practice • Mental & physical highlighted all over highway

  14. First timers Ironman • Emotional • Overtraining – spot signs • Panic hours/junk miles vs. 10 hrs week – • Use of perceived exertions - get true feel fatigue • Technology – HR monitors/power/speed • New stuff on race day

  15. Experienced Ironman • Work on Swim • Use tools more (bands/paddles/buoy) • Improve weakness over 2-3 years • Better to work on strength in winter than miles (fatigue vs. quality) • Be patient – NO short cuts • Consistency through year SWIMBIKERUN • Choose course based on target i.e. Kona or 10 hr course

  16. Experienced Ironman • Easy to add volume • CONSISTENCY OVER YEARS NOT FIRST SEASON • Still aim for FAST leg cadence on run • Use of Power (watts) zones – see example • FTP testing 30mins – vital for targets • Pacing on Bike – race starts at 140km • Buffet for the run

  17. Ben Bright Video http://www.youtube.com/watch?v=5a-UyOVpxwo&feature=youtu.be

  18. Kona 2012 Pete Jacobs vs. Chris Thomas – FTP & Performance Pete 1st 8hr 18 FTP = 370 watts Hawaii = ave 296 W Bike Time = 4h 35 He raced at 79% Intensity BUT: 105% vs. 95% out n back Chris 4th 40-44 9hr25 FTP = 296 watts Hawaii = ave 222 W Bike Time = 5h 04 He raced at 75% Intensity BUT: 108% vs. 92% out n back Better run if : 103%/ 97%

  19. 2-4 year planning • Athlete development • Endurance success comes with years • Most don’t see period through • Chop and change approach – big mistake • Improve skills all year around – don’t get boxed in with BASE/PREP/SPEED

  20. Video on Mental side of Ironman racing

  21. Nutrition errors • BIG TOPIC • Eat like your life depends on it • ALWAYS go for quality when have choice • 80/20 rule • You would never leave the house with no trousers on

  22. Nutrition errors • Stomach distress • Male 70kg – 300-400 cals per hour in IM • Trial and error • Sugars/protein/solids balance • Salt • Plan B? • Variety is key

  23. Nick Saunders Video – 8h 31 Ironman athlete http://www.youtube.com/watch?v=hMLXt-rbgK0&feature=g-upl

  24. Q & A’s

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