Women / Masters / Special Needs - Lauren Maule, Diane Proud, Tom Rodgers
*Note, all material taken directly from notes taken, no material is reproduced.
NUTRITION
Keep your diet consistent – don’t go on binges one way or the other.
Take a multivitamin – get a good one that is made from pure sources.
Ideally, allow 6 months between Iron Man races.Alternatively, at least 3 months.
On race day (and in training as well) get in the habit of drinking every 20 minutes.
For long races (Half- or Iron) use salt tabs.About 1250 mg/hr.Thermatabs or Lava Salts are good products.
Take on Gatorade and water during an event – get used to having both and the effect that they have on you.You really have to tinker with your food / nutrition during a race to see what works best for you.Some people have sandwiches, some just liquids.Good high-carb products are Sustained Energy and Hammer Gel.
For shorter distances, you don’t need supplements during the race.For longer ones, you will begin to have a deficit and will need nutrition.
During the week before and the week after a race, take on more protein (long courses).
TRAINING
Resistance training is important – weights, paddles in the pool, hills, treadmills, bigger gears, riding into the wind.Try to be sport specific.Big biceps don’t help you win a triathlon.
TAPERING
For short races: you only need to taper for a couple of days – if you are in great shape.
For a half: taper begins 8 days prior to the race.Your longest training run should be 2 weeks prior to the race.Decrease your duration, but do everything with race intensity.Do 10-20 min of each discipline the day before the race.
For an Iron: taper is longer ~ 3-4 weeks.You never need to run more than 22 mi in training for an Iron.Go longer on the bike – that’s where you spend half your time.Last long training run is 28 days prior to race.Real taper begins about 21 days out.
RACE
When it comes to bathroom breaks – just go on the bike.
POST RACE
Take time off after a race.Begin training again when there is no muscle soreness. Recovery is key for older athletes.Allow time for recovery.
----> Next Time: Final Installment - Tom Rodgers & Heart-rate Training
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Texas Triathlon Camp, Part V
Women / Masters / Special Needs - Lauren Maule, Diane Proud, Tom Rodgers
*Note, all material taken directly from notes taken, no material is reproduced.
NUTRITION
TRAINING
Resistance training is important – weights, paddles in the pool, hills, treadmills, bigger gears, riding into the wind. Try to be sport specific. Big biceps don’t help you win a triathlon.
TAPERING
For short races: you only need to taper for a couple of days – if you are in great shape.
For a half: taper begins 8 days prior to the race. Your longest training run should be 2 weeks prior to the race. Decrease your duration, but do everything with race intensity. Do 10-20 min of each discipline the day before the race.
For an Iron: taper is longer ~ 3-4 weeks. You never need to run more than 22 mi in training for an Iron. Go longer on the bike – that’s where you spend half your time. Last long training run is 28 days prior to race. Real taper begins about 21 days out.
RACE
When it comes to bathroom breaks – just go on the bike.
POST RACE
Take time off after a race. Begin training again when there is no muscle soreness. Recovery is key for older athletes. Allow time for recovery.
----> Next Time: Final Installment - Tom Rodgers & Heart-rate Training
Click on star to vote