domingo, 28 de marzo de 2010

¿Qué es eso de entrenar para un Ironman?

Estos fines de semana, deberían servir para responder a la pregunta que encabeza esta entrada: ¿Qué es eso de entrenar para un Ironman?

Es en estos fines de semana, cuando recuerdo que necesito un descanso después de este Ironman. Pero seguramente cuando lo termine, no me acordare lo duro que es llegar hasta ese punto, y me embarque en otro objetivo parecido.

Como podéis ver, en las graficas que acompañan a los entrenamientos, este fin de semana ha sido duro. Todo lo resume la frase del entrenador al definir el entrenamiento del sábado, definiendo las pulsaciones para el domingo : “Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...”

Un saludo fuerte y nos vemos en el próximo “too tough” fin de semana!!!

This is one of the epic "Iron Days" that you'll have prior to your race, to instill confidence that your body, your equipment, and your fueling strategies are going to be where you need them to get through your big day. Approach this weekend as one big challenge, and have fun with it!
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely (believe me, I've been there!).
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout last, then reverse the intensities
400 @65% - 300 @70% - 200 @75% - 100 @80%

BIKE 4:35
Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here. I've always found it more realistic and manageable (though mentally challenging) to break this kind of ride into multiple loops, with each one ending back at the house, to help simulate an aid station -- more like the "turnaround point"!

RUN 0:50
Remember, the duration is really what counts, and you're all teaching your bodies what they will need to do to keep going and going...
Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your run much more if you approach it slowly and gradually.
Break this into multiple loops if necessary, and keep going!


What's in store after yesterday? You can view this as being the "rest of the run" -- or a "bike sandwich" as it's been known to be called. You'll begin with essentially no legs, and slowly you'll find life returning to them. Then you'll hop on your big for an extension of the run, which will hopefully also help circulate the blood and help you feel stronger. And finally, you'll finish with your final "victory lap" to the finish...
RUN 1:20
I've found it easiest here to break this into 40 minute segments, preferably as loops that begin and end at the house -- it's sometimes even better if it's broken into one 50-minute and one 30-minute segment following different routes. Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...

BIKE 1:00
This can be done on the road for the sake of more scenery, though the intensity (hold it under 70% here as well) will be easier to control indoors.

If you're inside, break it up as follows:

3 aerobic intervals @60-70% intensity w/3:00 recovery after each:
- #1 (8.4mi / 13km / 22:00)
- #2 (5.6mi / 9km / 17:00)
- #3 (2.8mi / 5km / 9:00)

RUN 0:40
Then it's back outside for your final "victory lap"!!

No hay comentarios:

Publicar un comentario