Here are a few things I have learned during my Ironman training:
* Slow Down. I train at a very easy intensity level (60-75% Max Heart Rate) most of the time. I found this is especially effective for my swim workouts, which used to always be done at higher intensities. I swim one day a week with a masters group and this pushes me at high intensity levels. My other two swim workouts are both done as long slow distance. I needed to swim with a heart rate monitor to make sure I was swimming slow enough.
* Swim with pull-buoys. During my base training period, I found that I needed to swim lots of yardage with a buoy holding my legs up in the pool. Swim coaches may not like it too much, but I find that this isolates my upper body and improves my endurance, especially when swimming those long slow laps. My stroke mechanics stay better longer. Also, my legs are usually pretty beat from running and bicycling.
* Get more sleep: http://trimynetwork.ning.com/ I know this sounds obvious but it is difficult to do. We are used to getting by on less sleep and have established daily routines. I have to get to bed earlier and sleep a little longer, especially during the weeks when I am pushing longer training hours and higher intensities. A weekend nap helps too.
* Experiment with nutrition bars. As my weekend rides and runs get longer, I have found the need to begin seriously experimenting with keeping myself fueled. So far I have tried bananas, Powerbars, Hydra Fuel, and Power Gel. I have found the Power Gel to be very convenient and easy to use. Much easier to get down then half a Powerbar. I am finding that I can sustain longer workouts by consuming one every 30 minutes or so (with water).
* Slow Down. I train at a very easy intensity level (60-75% Max Heart Rate) most of the time. I found this is especially effective for my swim workouts, which used to always be done at higher intensities. I swim one day a week with a masters group and this pushes me at high intensity levels. My other two swim workouts are both done as long slow distance. I needed to swim with a heart rate monitor to make sure I was swimming slow enough.
* Swim with pull-buoys. During my base training period, I found that I needed to swim lots of yardage with a buoy holding my legs up in the pool. Swim coaches may not like it too much, but I find that this isolates my upper body and improves my endurance, especially when swimming those long slow laps. My stroke mechanics stay better longer. Also, my legs are usually pretty beat from running and bicycling.
* Get more sleep: http://trimynetwork.ning.com/ I know this sounds obvious but it is difficult to do. We are used to getting by on less sleep and have established daily routines. I have to get to bed earlier and sleep a little longer, especially during the weeks when I am pushing longer training hours and higher intensities. A weekend nap helps too.
* Experiment with nutrition bars. As my weekend rides and runs get longer, I have found the need to begin seriously experimenting with keeping myself fueled. So far I have tried bananas, Powerbars, Hydra Fuel, and Power Gel. I have found the Power Gel to be very convenient and easy to use. Much easier to get down then half a Powerbar. I am finding that I can sustain longer workouts by consuming one every 30 minutes or so (with water).
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