Ironman training tips
Notes for my future self if I decide to race again.
Swim: knees stiff, kick from the hips. Breath normally. Relax and reach. Get another lesson as a check-in if needed
Bike: 1 scoop of powder in bottle, sip Gatorade every 10min. Cadence needs to be at least 75-90 (spin baby spin). Eat x3-4 gu's every hour. If legs feel crampy, eat the damn salt. Don’t skip the last carb load.
Run: shake our shoulders, easy first mile. Sip Gatorade every 10 min-ish. Consistency beats volume. Zone 2 builds your base (don’t sacrifice recovery). A good plan gives you purpose (know the why behind each session).
Recovery: This is where the strength for the hard workouts come from. Massage x2/month. Intake protein directly after workouts. Track sleep (8-10 hours). Foam roll, easy yoga class, compression boots, sauna/cold plunge (after workouts). When you feel too tired to do your workout well, tell your coach so they can adjust as needed.
After completing the full in chatty TN, i took two months off of working out. I sprinkled in walks, hikes, and mountain biking.
