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Macca Talks
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Roth is only a couple of weeks away, so what should you do in these final days? After months of long rides and training in the pool and the running trails, it’s time to put it all to the test. But, first and foremost, relax! Sounds simple and obvious, but still we see many athletes trying to squeeze in that final set of intervals or one last 60-mile ride early in the final week. Rather than pack in last-ditched workout efforts, now is the time to cut back on volume and add in some quality sleep. Here are some keys to making the most of the final week before you’re a-priority Ironman.
Leading up to the final week
I have found that a two-week taper allows enough healing time from the biggest volume weeks, which are usually four to six weeks out from the event. Your overall volume during the taper should be approximately 35 percent of the highest volume training weeks and I like to really focus on sleep and doing what my body wants to do. The shift in focus is now on being fresh so this should be the foundation for all your training sessions. Dont fall into the trap of doing that extra session. Trust your training volumes and workloads you have done and have faith that a fresh body in an ironman is much more productive than a tired one.
Mind Set Race week can bring many doubts and questions, this is absolutely normal and we all face these insecurities because of the enormity of the task. Questions like, did I do enough long runs and rides? Why does everyone look like they are so fit and i dont? Am I prepared for this? What if I blow up and cant finsih? I say just Chill out. Worrying about what you cannot control wastes energy and detracts from the focus of the huge challenge before you. Trust in yourself, and realise that these fears are normal and should not detract from your focus. Keep a positive mindeset and focus only on what you can control. Your thought patterns should be focused on the fact that the day will be an amazing experience and something that you will carry with you for life. It is special and you should look forward to it. By putting a positive spin on all your negative emotions can give you peace and serenity.
Final week training
Realistically, a few run, swim and bike sessions and doing enough work to keep your muscles firing and your feel good. dont do anything to fatigue levels. Your focus should be on recovery but doing some exercise just to run the blood through those muscles and keep them ready for race day. Two days out from the race, take completely off from training, using the time to lay out your race clothes and organize all transition bags, special needs and dry clothes. Plan out a post -race meeting spot with family or friends, and figure out the logistics of returning to your hotel. On the day before the race, try to swim/bike/run no more than 10 to 15 minutes per discipline - just enough work to burn off any extra energy and curb excitement. Be sure to finish exercising before noon then stay out of the sun and off your feet. Take a nap in a quiet room for some personal downtime without thinking about the race. Eat dinner before 6 p.m. so you have time to digest everything. The last thing you want to do is overeat the night before then spend race morning panicking while trying to empty your stomach before the start.
This basic approach to the final week before Roth can be followed by any athlete, from the newbie to the Pro athlete. My only advice to everyone over these next weeks is to focus on freshness and rest, curb the excitment and keep the mind set positive and excited and enjoy the journey you are about to embark on.
Chris McCormack
World Champion Triathlete
www.chrismccormack.com
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Challenge-Wanaka: |
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Challenge-France: |
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Challenge-Spain: |
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Rennen in
| 12. Juli 2009
