Texas Triathlon Camp, Part V

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Women / Masters / Special Needs - Lauren Maule, Diane Proud, Tom Rodgers

*Note, all material taken directly from notes taken, no material is reproduced.

 

NUTRITION

  • Keep your diet consistent – don’t go on binges one way or the other.
  • Take a multivitamin – get a good one that is made from pure sources.
  • Ideally, allow 6 months between Iron Man races.  Alternatively, at least 3 months.
  • On race day (and in training as well) get in the habit of drinking every 20 minutes.
  • For long races (Half- or Iron) use salt tabs.  About 1250 mg/hr.  Thermatabs or Lava Salts are good products.
  • Take on Gatorade and water during an event – get used to having both and the effect that they have on you.  You really have to tinker with your food / nutrition during a race to see what works best for you.  Some people have sandwiches, some just liquids.  Good high-carb products are Sustained Energy and Hammer Gel.
  • For shorter distances, you don’t need supplements during the race.  For longer ones, you will begin to have a deficit and will need nutrition.
  • During the week before and the week after a race, take on more protein (long courses).

TRAINING

Resistance training is important – weights, paddles in the pool, hills, treadmills, bigger gears, riding into the wind.  Try to be sport specific.  Big biceps don’t help you win a triathlon.

TAPERING

 

For short races: you only need to taper for a couple of days – if you are in great shape.

 

For a half: taper begins 8 days prior to the race.  Your longest training run should be 2 weeks prior to the race.  Decrease your duration, but do everything with race intensity.  Do 10-20 min of each discipline the day before the race.

 

For an Iron: taper is longer ~ 3-4 weeks.  You never need to run more than 22 mi in training for an Iron.  Go longer on the bike – that’s where you spend half your time.  Last long training run is 28 days prior to race.  Real taper begins about 21 days out.

 

RACE

When it comes to bathroom breaks – just go on the bike.

 

POST RACE

 

Take time off after a race.  Begin training again when there is no muscle soreness.  Recovery is key for older athletes.  Allow time for recovery.

 

----> Next Time:  Final Installment - Tom Rodgers & Heart-rate Training

 

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date: September 15, 2004

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