IRONMAN: LEARN AS PRO

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Parent Category: Novi

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Professional triathletes may have more time to workout, but that does not mean that we can not take their best ideas and do ours. You can copy pros on how to structure your training intelligently and with clear goals for your upcoming Ironman

The Ironman sample training is structured in blocks of three weeks, or training mesocycles, each with a particular objective. Age class athletes can benefit from taking such a general approach to training, starting with a basic structure that also includes some specific goals within each batch. When an Age Group athlete joins an Ironman, this contest often tends to be their annual annual event in the sense that it is the focal point of their season. By working backwards from Ironman's date, here's an example of mesocycle creation. Note that you can formulate a similar plan for all distances by adjusting volume and intensity.

Key Sessions for 10 Weeks Before an Ironman:
Having a well-liked plan and setting the timeline goals with particular attention to different energy systems greatly increases your chances of success. Structure the plan in blocks of three weeks: two weeks of construction followed by a week of recovery. One week of recovery should include two full days without training, and be about 50 to 65 percent of the previous week's workout volume.

1-3 weeks
(8-10 weeks before Ironman) Emphasis: aerobic ability
The athlete must be fit before commencing this midwifery, and the goal is to build strength through the specific movements of sports (swimming, biking and running) and resistance. Limit the intensity of the sessions so you can run multiple days of high volume training.

Training objective :
Two weeks of resistance in swimming, bike and run, focused on building aerobic strength and strength, followed by a week of recovery.

Key Sessions to Build Resistance and Strength:
• aerobic resistance pedals of 4.5 to 6.5 hours. Include long climbs, if possible.
• aerobic resistance stroke of 1.5 to 2.5 hours. Run on a hilly terrain.
• Low pedaling rate, more effort of 10-30 minutes at 55-65 rpm to build strength.
• Swimming with force pallets.

Weeks 4-7
(5-7 weeks before Ironman) Emphasis: aerobic capacity and stimulation
Physical resistance continues, but you begin to get in touch with the target gait, training on a ground that simulates your Ironman. After adjusting to the longer sessions of the previous training block, your goal is now to swim, ride and run a little faster on long distances. The emphasis is on building an efficiency target for the Ironman.

Training objective:
Two weeks of bike and race resistance with focus on the pace and race pace, followed by a week of recovery. Main Sessions:
• 4.5-6 hours aerobic pedaling, including 3-4 20 to 45 minute intervals at Ironman racing pace on your aerodynamic appendages. Driving on land similar to the target race.
• Get out of the bike, run at a racing pace for 15-60 minutes, on a plot similar to your Ironman goal.
• 1.5 to 2.5 hours of aerobic strength run, hardening to maintain strength
• Pedal in low cadence, more 10-30 minutes effort at 55-65 laps to support the force.
• Aerobic power swimming: long series like 3 × 1000 meters or a continuous 3000, inspired by the rhythm of the race, Possibly also swimming in the open sea

Weeks 7-8
(3-4 weeks before Ironman) Emphasis: aerobic power
Now you set up for your race. The goal of this training block is to reach the peak shape for your event. Reduce overall training volume by about 20 percent. The goal is not to go on long distances, but rather to challenge the aerobic system and optimize your body for the day of the race.

Training Objective:
Two weeks of aerobic power building with the aim of pedaling and running faster than the Ironman race pitch.

Main Sessions:
• An aerobic bicycle output per week of 4-5 hours, including 3-4 terrain-like terrain ranges, which is 1.5-3km / h faster than the Ironman race rhythm (or 5-10 beats of frequency Cardiac over the Ironman target ) on the aerodynamic appendices.
• Get out of the bike, run at a racing pace for 15-60 minutes, on a plot similar to your Ironman goal.
• Aerobic power travel for each week of 1.5-2 hours in a field similar to that of the race; Run for two-thirds at Ironman racing rhythm and finish the last third of the race at the rhythm of a Half Ironman

• swimming set at the lattice threshold, such as 20 × 100 meters with 30 seconds of rest, trying to turn the 100mt 3-5 seconds faster than Ironman's rhythm.

Weeks 9-10
(1-2 weeks before Ironman) Emphasis: Recovery and RACE!
The job is done, and the last two weeks are to absorb your workout and sharpen everything for the day of the race. It's important to stay mentally engaged and focus on sessions.

Training Objective :
• Assign the last two weeks before the race tapering. Start with 3-5 days of rest and light activity.
• The next 4-6 days are for "activation" (shorter training sessions at race speed).
• The last 3-5 days are for more rest and preparation of the race day