so, now to the second part of the small series
Training for triathlons ...
... and not swimming, cycling and running competitions. This is often overlooked. Of course, you can't make a coupling unit out of every training session. Australians might be able to do that, but at the latest when we jump onto our bikes directly from the indoor pool with soaking wet hair in winter, then we don't end up in the triathlon Olympus, but only in the sickbed.
One thing you can always do, however, and that is also the most important coupling unit, namely the coupling runs after cycling. The running muscles in competition, regardless of the length, are always pre-tired. For this reason, “pure” marathon or other running times of triathletes are not useful for predicting a triathlon run split. But what is interesting to see is the difference between the pure running time and the triathlon run split over the same distance. The further away this is, for example you. If you run 3:00 hours in the marathon and then need more than 4:00 hours on the long distance, the more this indicates ineffective triathlon training and incorrect pacing in competition. Such a distance as just described is, for example, not normal. The triathlon running times should be in the range of + 5% (KD) to a maximum of + 15% (LD) compared to the "pure" running times. Otherwise the dog is buried somewhere.
Paddock runs are most effectively trained in competition, ie in unimportant preparatory competitions. However, since not everyone can or would like to prepare for a competition every weekend, other solutions must be found. But first a note on this. If you are prone to injuries due to excessive strain, lack of technique, etc., please enjoy with caution and prefer not to do it. Because when you are tired, the musculoskeletal system is naturally more prone to injury. Especially with long coupling units! But if nothing knocks you down so quickly, then you can continue to hit it with the training club.
1. In principle, couple after each bike unit. The longer the bike part, the shorter the coupling run. After long bike rides, 15-20 minutes are often sufficient. I think there were only three bike sessions this year that I didn't run on, at least for a short time.
2. The looser the cycling, the harder may be the subsequent run (long-distance runners can in principle always run at the planned LD competition pace, even in winter)
3. You can also ride a bike to running competitions nearby 😉
4. Only for advanced riders: before the long run, 1 hour of easy cycling, as a pre-load
5. In the immediate vicinity of the peak of the season (6-2 weeks), you can build in a competition simulation once a week during training. Drive 1-3 hours (depending on the race distance) + immediate run 30min - 1.5h. Everything in racing intensity, of course! For those who do that, the actual competition is just "unwinding" the training performance.
Diet in the race
Not an issue on sprint distances, but the body needs "sugaaa" 😉 after a 2 hour race at the latest
The faster the pace, the more “fluid” your diet should be. In principle, I would not recommend anything “solid” when running, i.e. more solid than gels, regardless of the distance. Years ago there was a study at the Ironman in New Zealand by Timothy Noakes, as far as I know, the South African over-scientist in this field of research. The result was shockingly simple. Seen across the starting field, the fastest athletes were the ones who ate the most during the competition. It's a shame that my buddy Steffen “Captain Chaos” wasn't there at the time, he actually made it at the Challenge Roth 2009 whole 40…in words: Fourty Eating gels while cycling. Although he had to go to the toilet twice while running, he finished quite quickly with 8:32 hours.
You see how important nutrition is. Even if you are as fit as you are in your life! It's easy to ruin your race or sell yourself below value if you can't get a grip on nutrition. Therefore:
1. Test your diet during training and especially during high loads! During a leisurely bike ride, I can also digest pork knuckle with dumplings ...
2. Get used to the stuff that is being spent on big day X during the race, ie order and test it well in advance. If you can't stand that, I would want to know something like that beforehand if I were you.
3. When cycling you can take more, ie when cycling you eat before you run!
4. Force yourself to eat even when you don't feel like it.
5. Mood changes, bad mood, frustration, exhaustion come to 99% from too few carbohydrates in the body or head. If you notice something like this, eat, eat, eat ...
6. Especially on the longer distances, start eating early and as much as you can. If you get a feeling of fullness and don't want to eat any more, then you've done everything right. Just drink water for a short time until it goes away and then ... right! ... continue to eat 😉
7. On the LD, the first half of the marathon is decisive, if you don't take care of yourself properly here, you break in the second half.
8. If you had to throw up on the bike, it looks a little different. Then you need an emergency plan immediately, because a lot of carbohydrates from your stomach that you would have needed are now on the street. Shift down a gear for a while, water and cola (if possible), because of the uncomplex sugar in them, which the body absorbs more easily than for example. Gels and co. And then switch back to normal catering at some point. Unfortunately, an early break-in is to be expected when walking, so don't start too quickly, otherwise the “shift in the shaft” will be all the earlier!
9. Chuck Norris also has to eat in the competition;))
So, that's enough for now. Even if some of it sounds familiar to you, you just have to hear it often enough ... 😉
By the way, I have some coaching capacity free again for next season. If you are interested, write to me: mkrell@gmx.de or open http://www.tricamp.de/
skin clean
krelli