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Becoming a metronome. How to!?
Ironman. It’s a beast. Underestimate it to your peril.
Time and time again, I go to Ironman events and see the classic Ironman shuffle taking place. You know it… hips closed off so much that a large percentage of the field is ‘running’ along looking like they have a sore back, scuffing the footpath and shuffling their way to the finish line… well below their capabilities.
As with everything endurance training and racing… there are no secrets or magic sessions/recipes. It’s all about doing the work, week in week out, for a long time. How long is ideal? How long is a piece of string? The longer the better is always my answer. For me personally, if I am wanting to do my absolute best in an IM, then I am wanting to begin training for a specific Ironman around a year out. This doesn’t mean I’m all in from 12 months out… it just means I am thinking about and focussing on that race from that far out, potentially and more often than not, much longer than that. It obviously depends on the history coming into it, and the size of your goals too. Take for example Coach RT… I know his upcoming Ultraman attempt has been 2-3 years in the making… commit. As you may have heard it said before… it’s the years that matter most in the endurance game… not the magic weeks here and there. The blocks of months and years… they are what count the most… there’s that big picture again.
One of the main aspects of an Ironman is the repetition of movement in the race on mostly flat terrain. Despite there being a few hills in these races, by far and large is the terrain flat. Therefore, the muscle groups used are the same throughout the majority of the race. Hip flexors/drivers seem to go first amongst most athletes. After spending 5-7 hours hunched over on the bike, we expect them to magically open up and to be able to run freely for a marathon. Well I’m here to tell you that you need to make sure you are a. conditioning those specific muscle groups through specific training and b. backing the specific training up with core/hip/glute work.
What’s the specific stuff?
Get at it!
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An amazing collection of training and racing advice from the T:Zero Multisport coaches- with the occasional guest blogger! Read this blog to help you live your potential!