Subject: RE: #1 tip to complete your ironman faster my main tip is brick sessions in training and hard ones at that, you have to teach your body to take the punishment it will in a race but in training its very hard to simulate. I do a bike and run interval session on the Saturday and then in the 8-5 weeks out from the race do a couple of 4hr/2hr or even 5hr/2hr bricks at a decent pace.
You are effectively starting the bike tired from the previous day and will be pretty goosed by the end of it but for me it was the biggest leap forward in my training
This was the single most important thing at my level to reduce my run time by a significant amount.
And one more, aid stations, don't dawdle, people waste SO much time in them, get what you need but keep moving forward, even the pro's walk some aid stations, they know how important it is to get nutrition in but if you spend too long you will see your 9 min per mile pace become 10 min per mile. |