Ironman Training in Port Pollensa Hotel
10 SIMPLE GUIDELINES TO GET YOU TRAINING FOR THE ALCUDIA IRONMAN
Undertaking an ironman is no small feat and getting your training right from the start is key to any self respecting endurance training regime and to successfully completing the race.
At Duva Sport hotel we offer sport accommodation in a prime location for ironman training in Port Pollensa, fully equipped with sports facilities, gym and indoor pool, Spa and Wellness centre, pro-cycle shop, garage and safe lock up, and with highly nutritional buffet meals to suit training times and schedules.
For optimum athletic performance we have compiled a list of
10 simple yet fundamental guidelines
Every Ironman training regime should incorporate
Every training plan should be tailored specifically to each individual athlete, taking into consideration their recovery needs, the intensity of each session, frequency, nutrition and diet, their personal experience and history, as well as their fitness level, individual needs, goals, abilities and possibilities.
Personal fitness trainer and two time finisher of the Mallorca 70.3 Ironman in Alcudia, Kim Matthews, says that being consistent in your training is essential. Try as hard as you can to stick to your training schedule, and keep your training relevant to race disciplines by building up to more and more simulated race conditions and concentrating on brick training.
If life gets in the way one day don't beat yourself up about it, she says, however stay as close as you can to your plan and don't be erratic. Kim is a good example of how to juggle a busy lifestyle; with two young children, a husband and full time work, she followed a high performance ironman training and completed this year's Mallorca Ironman in 5,55.
BUILD ENDURANCE AND STRENGTH
We are a full year away from your next ironman so you are in a perfect position to work on your weakest link in the triathlon chain and dedicate a full 4 weeks of training to the discipline that needs it most. Give this one sport your complete attention.
Have a professional ironman coach check your technique for weaknesses before you launch into swim training. This will avoid unnecessary injuries and ensure your swimming training is effective.
Build your cardiovascular and muscular strength. Start off by swimming two one hour swims a week and gradually increase it by about 10%. When you are 4 months away from race day, start incorporating ocean swims into your swimming training routine and increase the distances in each session.
Getting strong on the bike will enable you to follow up with a good run, so put in the miles and build up your cycling strength to ironman condition levels.
It is very common for athletes to slump on the last leg, the run. It's hardly surprising, you have just completed a full swim and cycle, but according to Matt Fitzgerald in How To Nail The Ironman Marathon, "fitness trumps pacing... And the fitter you are the less pacing matters".
He says to concentrate on your cycling strength, run long but not a lot, tend towards brick training and do not compromise performance by over training.
From an overall training point of view, it is your overall mileage and time on your feet that counts, so don't worry about clocking in too many miles at first, but try instead to build up your body's endurance levels. Build endurance by running one long weekend run a week for solid reserves, but do not over train in the running or you will burn out too soon or worse, injure yourself.
Having said that, completing the mileage requirements for an ironman race during a training session is a huge morale boost and the ensuing confidence you gain will carry you through.
SLEEP WELL AND SLEEP MORE
As with every major undertaking in life, getting regular good sleep can boost performance and sleep deprivation can be crippling. If you suffer from irregular sleeping patterns you will have noticed how this affects your ironman training, lowering your ability to swim, cycle and run, rendering your training substandard.
There are a number of reasons for this, primarily, sleep is the time when your body heals, and in the case of ironman training, you need it more than ever. During sleep your body releases of HGH which helps muscle repair while fatigue leads to lower coordination, attention spans and drive.
Not only do you need good sleep and more sleep than the average person when training for an ironman, but you also need to time it to your ideal sleep cycle. Your circadian rhythm is your natural 24h clock which regulates your behavioural and your mental and physical well being. Understanding yours and regulating your sleeping times accordingly is elemental to your ironman training and performance.
Not only this, but adapting your sleeping patterns to the upcoming ironman or triathlon race times can help you improve your performance on the day. Do it gradually and try to get to sleep progressively earlier in the weeks running up to the competition.
Easily said than done of course. All those hours of training make it difficult to remain injury-free, but avoiding injury and staying healthy are the pillars of successful ironman training. Not only can a cycling accident or pulled shoulder put you out of the race before you even start, but the cost of surgery and amount of time wasted is astronomical.
A professional ironman training coach or a good training plan can go a long way towards minimising the risks of injury and ensuring you are race-fit on the day. So, find a great one and stick to it.
First of all, nothing will work if you are neglecting your daily training diet. Therefore, you should be eating specifically for pre, during and post training workouts throughout, and this will be the same as for your race fueling.
You need to train your intestines too and practice your fueling to work out what works best for you. Try out different snacks and energy bars before training and see which make you feel best and which don't.
Give a couple of hours for digestion before a full ironman training session.
During your ironman training you will need to re fuel with carbs or sports foods to maintain healthy blood sugar levels.
Immediately after your ironman training workout, take a protein drink. And then, to avoid hitting the cookie jar, plan your next meal as soon after as possible.
HEALTHY EATING HABITS
Following a basic regime of healthy eating is your key to unlocking your body's full potential. Concentrate on your energy and hydration intake, work on recovery strategies and build a solid and healthy eating habit.
One of the pillars of a solid health platform is to establish sound eating habits from the go. We are not talking about fueling pre and post training here but about your daily nutrition. It is easy to get confused by the noisy rantings of so many nutritional experts, each claiming their diet/miracle cure to be the only one to trim fat and boost energy.
Let's keep it simple.
Eat a lot.
As an endurance athlete you need to eat a lot so you can train as much as you will need to for the ironman. You will need to consume a solid amount of calories to support training and allow your body to recover.
But don't each sugar.
Possibly the worst and most toxic foodstuff we consume in the western world, sugar has no place in an ironman training diet. The best way to avoid it is to stay away from processed foods and sugary soft drinks.
Eat protein and fat.
Quality protein and fat is the foundation of your healthy ironman training diet. Cook and season your meals with healthy oils and eat plenty of lean meat and fish, avocados, nuts and seeds.
Eat highly nutritious carbohydrates
Fruit and veg are carbohydrates too, so try to avoid bread and pasta and keep your carbohydrates nutritional. Quinoa is another high value carbohydrate. Carbohydrates are important sources of fast release energy though, so do not cut them out entirely.
If you waver, keep it to a minimum.
By all means sway from your ironman training diet occasionally and enjoy a naughty pizza or burger, but do it in moderation.
Breakfast is your most important daily meal and for ironman training you will want to make it your largest too. Ironman Master Coach Matt Dixon suggests eating oatmeal with blackstrap molasses, great for iron, calcium and magnesium as well as for giving you a steady source of energy all morning.
OK. Now, you can start your ironman training in a Port Pollensa hotel!