Archive for the ‘Ironman’ Category

Bulletproof Your Knee

Posted: September 20, 2010 in Cycling, Duathlon, Ironman, Running, Triathlon
Bulletproof your knee

Bulletproof Knee

This program is worth looking into if you’ve had trouble with your knees while running ( lots of us do ).

Ben Greenfield is a pretty well known Triathlete in the United States and has a great program to sort out this sort of problem. It’s easiest to send you straight to his website than copy what he says in this post -> Bulletproof Knee


How to Get Ironman Results

Posted: August 31, 2010 in Ironman

Perhaps you’ve recently finished your triathlon and you’re unhappy with your Ironman results. Perhaps you just signed up for an Ironman and you want better results. No matter what your level of triathlon experience is, these three crucial keys for the swim, the bike and the run will surely get you better results.

Get Ironman Results for the Swim: Swim With Attitude

Let’s face it – the emotions and experiences you have during the Ironman swim can significantly dictate your mental performance for the remainder of the entire race. If you put yourself into a swim position that allows you to become frustrated, you could set-up a damaging cascade of decisions that stays with you during the bike and the run. It may seem illogical, but you can find yourself riding above your goal bike pace by 1-2 miles per hour and destroying your ability to run off the bike simply because you swam 100m off course on the swim and you’re attempting to “make up time”.

So not only do you have to have an attitude during the swim that allows you to shrug off any frustrating experiences that come your way – such as getting kicked in the face, elbowed in the goggles or drafting off course – but you also need to make sure that you position yourself in the swim to decrease the chances of these events occurring. For example, you can swim to the inside of the marker buoys (most people swim to the outside), sight off stationary landmarks on shore (most people try to sight off buoys, which is much more difficult), and draft on the hips of the swimmer in front of you rather than their feet.

Make the proper swim decisions, and you’ll drastically affect your Ironman results for the rest of the race.

Get Ironman Results for the Bike: Gearing & Cadence

There’s nothing like mashing gears for 112 miles to leave your legs feeling like J-E-L-L-O for the run. But at an average Ironman event, 90% of the competitors are spinning at 60-70RPM or lower as they climb the hills. This is either the result of not knowing how to use the bike gears, not having the mental awareness to use the bike gears, or not having the correct bike gears. Don’t fool yourself – you may be able to do a sprint triathlon with a chain ring the size of Kansas and the cassette of a Tour contender, but that might come back to bite you 80 or 90 miles into the Ironman bike ride.

So in your practice rides leading up to the Ironman, attempt to ride a course that simulates your race course, and bring a cyclocomputer. Watch your cadence. It doesn’t matter whether you’re training based on heart rate, power, or “feel” – your cadence should be at least above 80RPM, and preferably 85-95RPM, even on the hills.

Get Ironman Results for the Run: Nutrition

If you’ve done Ironman before, then you know the feeling. About 6 miles into the run, each aid station becomes a blur of cookies, Coke, soup and gels – and you can’t remember what you already grabbed, why you grabbed it, how much you stuffed into your mouth, what time it is, or where your pace is at.

The truth is this: during the Ironman run you have to *own your calories*. This means that every bite of fuel that goes into your mouth is coolly calculated and stored in your mental computer that tells you exactly how much fuel you’ve consumed. There’s nothing like being doubled over with gut pain halfway through a marathon and not knowing whether it was because you ate too much, ate too little, mixed the wrong foods, or somehow grabbed a cheeseburger while you weren’t paying attention.

During your long runs, practice adding total calories consumed and maintaining a running tally of your fuel – the mind can be trained to do math during exercise, and if you do this step, your Ironman results will

With a proper swim attitude, smart bike gearing and cadence, and attentive run nutrition, you’re guaranteed to get better Ironman results. For more tips on not just Ironman, but on every aspect of triathlon, including training, nutrition, expert Q&A’s, coach calls, free training plans, and much more, visit the Rock Star Triathlete Academy at

The Rock Star Triathlete Academy at is full of more FREE information to rock you training! Visit today for 12 free teleseminars, a BONUS audio, and more triathlon training goodies.

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The Ironman was born back in the 1970’s when a few acquaintances were having a friendly discussion about who was the fittest athlete–a biker, a runner or a swimmer. They created a race that would include all three disciplines and the winner would be declared the “Ironman.”

At the time they were not comparing the race to any other event. There simply was no event in the world like it and it has gone on to become the ultimate endurance race in the world.

It spawned events like the “eco-challenge” and even races that were twice or five times or even 10 times the Ironman distance, but yet none of them have anything in common with the Ironman Triathlon. None of them has captivated the world like the “true” Ironman.

There are several reasons for this.

When it comes to the eco-challenge, trying to compare it to an Ironman is like comparing apples and oranges. There is no similarity. The eco-challenge is more about enduring physical stress while being sleep-deprived. It also requires you to be able to co-exist with others under these conditions. It is not a race for everyone. It is not a race where the final outcome rests solely on your own ability, but is determined by the group as a unit. If you are on a team that completes an eco-challenge, there is no guarantee that you, as an individual, would do well in an Ironman.

Then along came the “double Iron” and after that someone decided to up the ante and there was a “triple iron” and now there is 5X the iron distance and even 10X the iron distance. It really doesn’t matter how many times you try and increase the distance its still like comparing apples and oranges. The Ironman is still unique and competes on its own playing field.

Doubling or tripling the distances(or more) of the original Ironman makes it a totally different event.

It just means you slow down and go further. Once again you begin to deal with competitions that involve physical stress under sleep-deprived conditions which automatically make it an event totally different from the Ironman Triathlon. Also, similar to eco-challenges just because you can do 5 X the Ironman distance, doesn’t automatically mean you will be overly successful in the Ironman Triathlon. Some athletes excel at long, slow distance because of their physical make-up,(more slow-twitch fibres) but the tendency to speed up as soon as a shorter race is attempted will change the end result substantially.

Its kind of like if you can run a 35 minute 10 km race and then you enter a marathon. Well of course, you are not going to run the marathon at your 35 minute 10km. pace. You would probably begin walking about mile 14. Also, because you can run a marathon, doesn’t mean you will be a better and faster 10 km. runner. They are two totally different events. It follows as well, that if you do an Ironman, you don’t automatically become a better marathoner. The marathon is an amazing endurance event in its own right and is totally different from the Ironman.

More by accident than good planning, the friends who conceived the Ironman triathlon, came up with distances that were extremely physically demanding when done sequentially, but yet in the realm of possibility for individuals with a wide range of athletic ability.

Therein lies the secret and the mystique of the Ironman Triathlon. It is an event for everyone. People witness this race and watch ordinary, everyday people striving for the finish line and say to themselves….”I can do this!”

They are indeed, at that moment, “Ironstruck.”

Yet these same people could watch a race that is 5 times or 10 times the distance and it would have no effect on them, because these are races that really, are for a small segment of the population and don’t have anywhere near the amazing history and credibility of the Ironman.

Truly, the Ironman is in a league of its own. It will always be a race for everyone from weekend warriors to the worlds best pros, and I can’t imagine an endurance event that will ever be able to match it for popularity on a world scale.

If you enjoyed my article than you will “love” my Ironstruck website that is full of inspiration and training tips for the beginner triathlete/novice ironman. come for a visit……

Visit My Ironstruck bookstore and have a look at my tri books…Ironstruck…The Ironman Triathlon Journey” Ironstruck? 500 Ironman Triathlon Questions and Answers, And my Latest “Triathlete In Transition”

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Ironman Burnout – How to Avoid it

Posted: August 27, 2010 in Ironman

For many, reaching the Ironman finish line just once is their main objective. Certainly it’s a worthy goal, because it makes you a member of a very special family. More and more novice ironmen are taking up the challenge, but still, it is a very small segment of the world population that will ever experience an Ironman finish line.

However, there are some who return year after year to yet another Ironman and it becomes a constant cycle of training, dieting, racing and sacrificing all else to relive the magic.

I know from experience, what a heavy toll this can take on your body and also the family, career and social aspects of your life. Its extremely important to consider how year after year of tackling the Ironman can impact your life and the life of those around you.

From a physical stand-point, even if you’re single and live on your own, it might be wise to consider giving yourself a bit of a mental and physical break from the rigors of Ironman preparation.

At one stretch, I raced in the Ironman for nine years in a row. It seemed that after reaching the finish line for the first time, each race after that presented a new set of challenges. To swim faster, run the marathon without stopping, achieve a personal best overall time, or even place in my age group. There are always new challenges in the Ironman.

Like many, I believed that the more I raced and the more I trained, the more experience I would have and the faster I would go. That was true for a few years, but then I started to slide backwards. Regardless of how much I trained, or how long I prepared for a race, I just couldn’t improve. My times began to get slower.

In hindsight, I believe it was physical burn-out brought on by years and years of constant training with insufficient rest. In my last few races I reverted back to where I started. I just wanted to experience the atmosphere and finish the race any way I could. Unfortunately, there really is no halfway in the Ironman. Just to reach the finish line and meet all the time splits along the way requires quite a lot of preparation.

I really believe that if you are planning a long Ironman career, its wise to take a complete year or two off after you’ve competed in 3 or 4 Ironman races. This will let your body fully recover and will also give you time to get back in touch with the other aspects of your life that were sort of put on the back-burner while you pursued your Ironman goals.

It doesn’t necessarily mean letting yourself fall completely out of shape. There’s no reason that you can’t stay fit and compete in shorter races. Run some ten K races, Olympic distance tri’s or maybe plan one marathon a year. Go for nice relaxing swims and go for easy bike rides in the country. Don’t worry about times and splits and training schedules. Stay physically active 3 or 4 days a week to maintain your fitness, but make it enjoyable and easy. At the same time maintain a good sound diet and get tons of rest.

Believe me, when you resume Ironman training after giving yourself a long rest, you’ll be completely rejuvenated and should have no problem settling back into your Ironman training program. You may even find that you have the race of your life.

I believe that by taking long periods of rest between every three or four Ironman races a triathlete can avoid serious injury and burn-out and look forward to a long, successful career. Athletes have already proven that its possible to compete into your fifties and beyond.

There’s no reason why you can’t as well.

My name is Ray and I’ve been an endurance athlete for over 30 years. I’ve competed in over 30 marathons, 2 — 50 mile races, 14 Ironman triathlons and countless shorter races.

I’ve created a website called “Ironstruck.” The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. come for a visit……

I have also written three triathlon books. Two are for those who have an Ironman triathlon in their future. “Ironstruck…The Ironman Triathlon Journey” and “Ironstruck? 500 Ironman Triathlon Questions and Answers” have been well received by the tri community.

My latest book “Triathlete In Transition” is for the very beginner triathlete and is also being well received.

If you enjoy my articles on Ezine, then VISIT My Ironstruck bookstore and have a look at the books that can guide you and inspire you at your begin your own journey.

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