These two simple and effective core routines won’t take up too much of your time, will help earn those washboard abs we all covet, and will most importantly improve your stability. Everyday is #legday for triathletes, but without the necessary stability in your core you’re leaving several minutes out on the course. Let’s change that starting right now!
Because the swim makes up the shortest part of the race and training volume, it’s often the most overlooked piece of the puzzle. How many times have you heard it (or even said it yourself), “I’ll just survive the swim” or “So long as I don’t drown in the swim I’ll be fine.” Yeah, it’s said tongue-in-cheek but there’s always some truth to those comments. Chances are it’s because the swim training was often skipped, unfocused, or haphazard and didn’t prepare the athlete for what to expect on race day.
To determine daily caloric expenditure, I used the hour-by-hour BMR calculations. Here are the calculations used:
162 lbs, converted to kilograms, 162 divided by 2.2, 73.5 kg. When multiplied by the lean factor of 1 for 10% body fat, and then multiplied by 24 for total BMR, we arrived at 1,766 calories at rest per day. Break that down by 24 hours, dividing 1,766 by 24 for each hour in the day, I expend 73.5 calories per hour at rest.
Different types of fat will affect energy and performance depending on nutrient timing and quality of the fat. Fats are the most calorically dense macronutrient and if over consumed can negatively affect body composition.
Dietary fats should generally come in the lower end of your macronutrient breakdown, especially if you’re properly focusing on carbohydrates and protein. This will leave an athlete with fats making up roughly 20% of their daily caloric intake, generally.
I was reminded of this fact on Saturday morning when my alarm went off at 4:00 AM (yes, on a Saturday) and it was 17F degrees outside. I had a 90 minute bike ride with an hour at or near threshold followed by a 20 minute brick run. My pain cave is the uninsulated garage and I forget to get the propane heater refilled. Alas, I was left to battle the workout plus the frozen temperatures. Good mental training, right?
We are in the midst of a crisis. Our sport has lost its sense of community. What was once an open society of health-conscious athletes has divulged into a social media pissing contest and non-Ironman finishers need not apply.
Tattoo to celebrate a 70.3? Idiot.
Full Ironman without training? Disrespectful.
Setting out to complete 50 Ironmans in 50 days and failing? Immediate lifetime ban.
Something needs to change.
Training tools are all well and good by themselves but unless you know how to use them effectively, they’re meaningless. With (hopefully) a renewed sense of focus on my swimming, here are the most essential training tools, aside from your cap and goggles, for triathletes to improve their form and get faster in the water.
I hate New Year resolutions. Aside from the fact it’s a failed strategy, I never understood why we need the calendar to change before we start to change. Don’t get me wrong, I’ve made resolutions (to “lose weight” for example) in the past. I’ve stuck to them for a while, but then my motivation faded and I was back to burying my ass in the couch with a 6-pack and a bag of Cheetos.
The two most important elements of an Ironman training plan are patience and consistency. Sure, the program itself is important. It needs to be structured in such a way that promotes progress and physical adaptation. But at the end of the day, if you’re not consistent in training the program fails. If you’re not patient in training the program fails, no matter how great the program is.
Winter running outdoors sucks. It sucks and I don’t really enjoy it. However, I’m a firm believer that running outside and on the road is better from a performance standpoint for two reasons: Nothing simulates running on pavement or trails better than running on pavement or trails and it builds mental toughness. If you’re like me and want to stay off the treadmill as long as possible there are a few things you can do to stay warm while continuing to run outside.
Drinking is a non-negotiable for many people, and there’s really no reason to eliminate it completely. Almost all of us enjoy drinking to some degree. It’s fun, it’s livens us up, allows to meet new people, share stories, and the list goes on. So how do we build it into our nutrition routine without allowing it to derail our progress?