The marathon leg of an Ironman can make or break your race. If you've competed in an Ironman or even watched one, you'll notice athletes slow to a walk or jog during the running course. Many of those racers never make it to the finish.
Why does this happen and what can you do to make sure you finish strong?
To keep disaster from striking during the most critical juncture of the race, you'll need to adopt a training strategy that focuses on long runs and strength training as well as develop an efficient running technique. On race day, you need to pace yourself and even consider using a heart rate monitor to avoid pushing too hard early on.
Use these six tips below to increase your chances of finishing an Ironman.
More: How to Train for Your First Ironman
On race day, be conservative during the first two stages of the race. The marathon will be easier if you can conserve your energy.
Some athletes lack discipline in the early stages of the race. This is especially true during the bike leg. If you hammer the hills and flats, your legs will tire before the run begins.
Many triathletes try to race at a level above their ability. By the time they transition into the run, their energy storage is exhausted. It's easy to get caught up in the excitement of the race. Still, you must stay within yourself, if you want to finish.
Know your race strategy and stick to it.
More: 4 Keys to Ironman Execution
Technology is a good way to monitor your pace. Use a heart rate monitor to stay in the right heart zone and pace yourself on effort instead of speed. If you're going to wear a heart rate monitor during the race, be sure to train with it too. This will give you a better understanding of your body's threshold.
Be proactive and research the course. Where are the challenging sections? Where are the hills and turns, and what's the direction of the wind? If you have the time, drive the course and take notes to see where you think time can be gained.
Check the forums on the race website for information on the course. Here you'll find insider information and stories from triathletes who have run the course before. The more information you can get, the better prepared you'll be to deal with problems as they arise.
More: Running a Faster Ironman Run
A coach can save you from bad planning and help you create a training program that'll give you the best chance for success. It's their job to teach you race strategy, pacing, and execution of your race plan.
A good coach will be honest with their feedback and give you the confidence needed to perform at an Ironman event.
During an Ironman, you'll need to multi-task. Think of the bike leg as the best opportunity you'll have to fuel up for the run. If possible, try to consume the majority of your fluids and calories on the bike. By concentrating on your consumption of carbohydrates and fluid, you'll also be forced to pace yourself.
Never underestimate the importance of building your energy stores during the bike. If you don't, it could spell trouble for your run.
More: The 4 Rules of Ironman Training
Get on a strength-training program that's made for triathletes. It'll make you a stronger and more efficient runner, which will pay dividends on race day.
A good strength-training program should have compound lifts like squats, deadlifts, and power/kettlebell cleans. The program should include exercises that target the core, like renegade rows, planks, power wheel and TRX suspension abdominal exercises. The stronger you are, the less likely you'll break down during the final stages of the race.
Be sure to spend some time perfecting your running technique. Have someone video your running form and determine what needs to be corrected. You'd be amazed at the amount of energy that can be saved with proper running form.
An Ironman is a monumental task. Be patient and let the race come to you. Proper training, sticking to your race pace and good nutrition habits don't guarantee success in the Ironman marathon, but it greatly improves your chances to finish.
More: Should You Run a Marathon to Prepare for an Ironman?
Search for your next triathlon.
My serve and my leadership has to IMPROVE!
Yankee Pride: Remembering Whitey Ford in the 1960s
Copyright © www.mycheapnfljerseys.com Outdoor sports All Rights Reserved