How To Get Ironman Results-工号9527为您服务�����

Triathlon 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, the Rock Star Triathlete Academy offers you crucial keys for the swim, the bike and the run – and each of them will get you better Ironman results. How to Get Ironman Results for the Swim: Swim with an edge Face it – a good or bad swim can do a lot for your attitude on race day. It can line you up for a terror of a day or one straight out of a fairy tail as your attitude and strategies can dramatically shift based on your swim. It may seem like an over statement but if you get in the bike and end up going faster than you planed pace in order to make up time for a poor chances are your run will take a hit too. So not only do you have to have an attitude during the swim that allows you to shrug off any frustrating experiences that .e 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 .petitors 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 chainring the size of Kansas and the cassette of a Tour contender, but that might .e 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 cyclo.puter. 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 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 cooly calculated and stored in your mental .puter 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. On your long runs practice calculating how many calories your are taking in and what amount works best for you. Stick to counting your calories and the optimal amount that works for you .e race day and you will rock it! Using these three tips on the swim bike and run will ensure that you see positive Ironman results About the Author: 相关的主题文章:

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