Yesterday was the Women’s Ironman World Championships in Kona.

I won't supply any spoilers as to who won… (results here)

This reminded me of my training for Weymouth 2022. It was intense & I became the fittest version of myself, ever.

From training to nutrition to mental psychology, I optimised every aspect of being an endurance athlete.

So what does it take to perform in endurance events?

The Main Feature

Leg one: The importance of training

Endurance races like Ironman, long cycling races, or ultramarathons test the limits of human capabilities, requiring a harmonious blend of stamina, strength, and skill. Physical training, the cornerstone of mastering such formidable challenges, transcends merely accumulating miles or hours in the saddle. It's a process of stressing the body to foster adaptations, honing techniques to maximize efficiency, and fortifying the musculoskeletal system against the relentless onslaught of fatigue.

In the realm of running, embracing a structured regimen that meticulously targets aerobic endurance, lactate threshold, and running economy can propel athletes towards more efficient, sustained performance. This is the main thing I tried to remember through my 6-month Ironman training programme here - it’s that training is for ensuring the body is strong & can withhold huge load through it - so that when race day comes, I have sustained performance.

Similarly, cycling training should transcend monotonous long rides, integrating elements like interval training and hill workouts to foster muscular endurance and power. Swimming, often the Achilles heel for many triathletes, demands a dedicated effort to refine stroke efficiency and acclimate to the open water conditions. Watch the Effortless Swimming channel on YouTube channel for tips to improve your swim game.

Supplementing these discipline-specific endeavors with a robust strength training program can provide the requisite muscle power, improve overall biomechanics, and serve as a bulwark against injuries. The road to endurance racing prowess is indeed long and arduous, yet with a well-rounded, meticulously crafted physical training plan, the finish line transitions from a distant dream to an achievable reality.

T-1: Mental Preparation

Leg 2: Nutrition Is The Foundation of Performance

In the crucible of endurance racing, the body is akin to a high-performance engine, and like any engine, the fuel it receives dictates its output. Nutrition, therefore, emerges as a linchpin in an athlete's quest for endurance supremacy.

The symbiotic relationship between macronutrients and micronutrients orchestrates a myriad of physiological processes that underpin performance. Carbohydrates, revered as the quintessential fuel for endurance endeavors, demand meticulous attention concerning their timing and quantity. I take a gel 15-30 minutes before a long run to ensure the glucose kicks in when the run starts

The narrative of protein often orbits around muscle repair and growth, yet its role in mitigating fatigue underscores its importance. Fats, the unsung heroes, provide a reservoir of energy, essential for the long haul. The tapestry of vitamins and minerals, albeit required in trace amounts, catalyzes crucial biochemical reactions, fortifying the athlete's immune system and energy production. Remember, 1-2g of protein per lb of weight is more than sufficient.

Hydration, too, holds the reins of performance, with even slight deviations from the optimal hydration status potentially unleashing a cascade of detrimental effects. As the race day looms, mastering the art and science of nutrition, from carbohydrate loading to in-race fuelling and post-race recovery, can markedly impact an athlete's performance and recovery.

For more information on nutrition & hydration see our previous newsletter on hydration here or download the Ultimate Health 101 guide today.

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Leg 3: Mental Strength & Neuro-Linguistic Programming

Endurance races are as much a test of mental fortitude as they are a physical challenge. The crucible of competition often lays bare the athlete's mental fabric, where notions of self-doubt and surrender flirt at the fringes of consciousness. It's in these crucibles that mental strength and Neuro-Linguistic Programming (NLP) emerge as invaluable allies.

Mental strength, encapsulating attributes like resilience, focus, and a growth mindset, forms the bedrock of an athlete's ability to endure discomfort, overcome setbacks, and forge ahead amidst a tempest of fatigue. NLP, a psychological approach that explores the dynamics between mind and language and their impact on behavior, offers a repertoire of techniques to cultivate a conducive mental landscape.

One great source of knowledge and actionable tips on NLP is from Dr Jim Taylor, a world class sports psychologist. His book Triathlete’s Guide to Mental Training has dramatically helped me improve my performance.

Through NLP, athletes can harness the power of visualization, anchoring, and reframing to navigate the mental tumults synonymous with endurance racing. The symbiosis of mental strength and NLP not only fortifies the athlete's mental armor but also nurtures a fertile ground for self-belief and unyielding resolve, pivotal in conquering the demanding realms of endurance racing.

Top 5 Mental Strength Tips:

1. Goal Setting: Set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals.

2. Visualization: Practice visualization to mentally rehearse successful race scenarios.

3. Mindfulness and Relaxation: Employ mindfulness techniques to manage stress and improve focus.

4. Positive Self-Talk: Cultivate positive self-talk to enhance self-belief and overcome challenges.

5. Resilience Training: Embrace challenges during training to build mental toughness for race day.

So nail the basics, prioritise these 3 parts of training and you’ll successfully train for your first/next Ironman.

Coaches Corner

WOTW: 20km Endurance Running Workout

Intro to the Workout: This 20km running workout is aimed at enhancing your endurance capacity, structured with a warm-up, a main running set, and a cool-down. It's designed to gradually challenge your aerobic system while ensuring a well-rounded preparation and recovery.

Warm-Up:

• Dynamic Stretching:

  • Allocate 10 minutes for dynamic stretches like leg swings, arm circles, and hip circles to prepare your muscles and joints.

• Easy Jog:

  • Jog for 15 minutes at a light pace to get your heart rate into Zone 1 (50-60% of Max HR).

Main Set:

• Pace Progression:

  • Start the 20km run in Zone 2 (60-70% of Max HR) for the first 5km to establish a base aerobic pace.

  • For the next 10km, increase your pace to fall into Zone 3 (70-80% of Max HR) to build aerobic endurance.

  • In the final 5km, pick up the pace to reach Zone 4 (80-90% of Max HR) to challenge your aerobic threshold.

• Consistent Cadence:

  • Maintain a steady rhythm with your steps throughout the run, aiming for a consistent step rate.

Cool Down:

• Slow Jog or Walk:

  • Reduce your pace to a jog or brisk walk for 10 minutes, bringing your heart rate back down to Zone 1 (50-60% of Max HR).

• Static Stretching:

  • Dedicate 15 minutes to stretch your legs, hips, and back to help with recovery and flexibility.

If your need a more structured running plan for a 10k, half marathon or Ironman 70.3, download our plans here.

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