By Cherie Gruenfeld
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Extra info for Becoming an ironman: triathlon
If you’re out on the run in 5-10 minutes, you’re getting the benefit. It’s also worth reminding the Type A’s among us that it’s not necessary to do these sessions all year ‘round. Take the off-season to enjoy and improve the three disciplines and save the bricks for the in-season, race-specific training. Have fun and get your run stronger with these workouts but keep in mind that a long brick workout puts additional stress on your body and will require additional recovery time. Plan your schedule to allow for the recovery and you’ll see the benefits out on the race course.
How you handle the final few weeks are every bit as important as what you’ve accomplished over the prior months of training. Last Peak Week I consider the final tune-up to start four weeks out from race day. Assuming a three week taper, this puts you at the final peak training week. This is the time to “put a cap” on all the hard work you’ve done previously. During the early part of this week, plan a challenging yet achievable bike/run workout. Work hard, watch your nutrition and visualize yourself on the Ironman course.
Take plenty of time and get the full benefit. 2007 10:49 Uhr Seite 48 The first step in this improvement plan is to find a starting point. This can be done with a time-trial workout, such as the following: 1 1000 warm-up swim/kick/pull/drill 2 10x50 drill/swim 3 Time trials (Take plenty of rest after each effort – Get your heart rate down) 1000 time trial 200 time trial 100 time trial 200 cool down The results of your three time trials become your starting point. The next step is to set a realistic goal: how much do you want to take off these times in your next time trial in four weeks and what pace must you swim to make those times?