Ironman Raleigh 70.3
- Andrea Cozzarelli
- May 29, 2017
- 3 min read
It is that time of year again! The time of year when the epitome of endurance athletes suit up, lock in, and lace up for 70.3 miles of swimming, running, and cycling. Each participant rises early to first embark on the 1.2 mile open water swim through Jordan lake. From there they hop on their bikes and ride 56 miles into the heart of Raleigh. At this point in the race the early June heat is rearing its ugly head as thousands embark on the last leg of the race, the 13.1 mile run. Such a grueling race takes more than just a will to complete, it takes months of dedication and training. This week we will focus on what it takes to be an ironman. What kind of workouts you need to do, how to fuel, hydrate, and transition like a pro. All of this so that if you aren’t toeing the line Saturday, maybe you will be next year!
How to Train:
The Ironman 70.3 is actually a half Ironman. The full Ironman includes a full marathon after swimming 2.4 miles through open water and biking 112 miles, just think about the training for that! If you have ever run a marathon you know what a process training for that alone can be. Luckily the half ironman is much more manageable if you are just getting started. Thinking about all that you have to do may seem taxing on paper but in reality, the training can sometimes be much less taxing than training for a half-marathon or full. This is mostly because you won’t be running everyday. Of all the parts of an Ironman, running is the part that has the highest impact on the body. Runners use biking and swimming as cross training so trading in runs for bike or swim days will feel quite manageable. The goal is to improve your fitness and efficiency at all 3 over the course of your training period and then learn how to put all three together. For a simple 16-week training plan by author and coach Matt Fitzgerald (http://mattfitzgerald.org/) click this link:
Fueling:
You will need to create a fueling strategy for your time on the bike and while running. This will include how you plan to stay hydrated. The heat in Raleigh is normally front and center this time of year so you will want to be prepared. Additionally, the days leading up to the race and the day before will be very important. Too much fiber intake the day before the race (this comes from things like fruits, vegetables, and some complex grains) will wreak havoc on your stomach on race day. For more information on fueling and hydration for a half ironman check these 2 links: https://www.trainingpeaks.com/blog/planning-nutrition-for-a-70-3-triathlon/ http://www.ironman.com/triathlon-news/articles/2016/06/race-day-fueling-basics.aspx#axzz4iNVkWPb2
Transitions:
Getting the hang of the transitions between each leg of the race can be challenging. Many people experience dizzy spells when transitioning between the swim and bike. When swimming your body is in a horizontal position for a long period of time. The blood is pumped mainly to the upper body so hopping out of the water quickly and trying to run, forces the blood to rush to the feet leaving you light headed. Another reason could be water in the ear which has the propensity to make you loose equilibrium. Other problems that can cause dizziness are low blood sugar or dehydration which are a result of inadequate nutrition. For ways to improve this transition try this link: http://www.ironman.com/triathlon-news/articles/2013/06/rookie-lessons-mastering-the-swim-to-bike-transition.aspx#axzz4iNVkWPb2. The transition from the bike to the run can be equally as challenging. Here many experience “heavy leg syndrome.” The quads are screaming and you find yourself struggling to rise above a mere shuffle. This has to do with the blood pooling in the quads and until the blood can redistribute to the muscles more directly involved with running, your legs will feel a little like jello. To improve this transition try this link: http://www.active.com/duathlon/articles/learn-to-master-the-bike-to-run-transition.
These are just few tips to help you prepare for your first Ironman 70.3, or your best Ironman 70.3. No matter where you are in your training we want to help you succeed. Throughout this next week we will share more on these topics and more! As always stay tuned to our Instagram, facebook, and twitter. Now lets count down the days to Ironman Raleigh 70.3!
Photos:
1. http://eu.ironman.com/triathlon/events/americas/ironman-70.3/raleigh.aspx#/axzz4iTRBpGPp
2. http://www.triathlete.com/2015/12/training/how-often-should-you-run-after-riding_18843
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