DoSomeTalking

(Cont. from Ironman post no. 1: Why and 2)

I’m willing to bet that no one, and I mean no one, including coach Gordo, knows what “Zone 5a LT bold pulse” and “VO2max Intervals” are.

It’s all a big myth. Someone made up these terms as a joke 20 years ago, and ever since no one had the courage calling the king naked.

That said, it will still be raining Carbon when an Ironman aspiring athlete will answer the question: “Do you agree with the Borg Scale? I don’t think Anaerobic Endurance is reached at RPE 15″ with a decisive “HA?!”. More likely the answer will be: “Depending if your endurance percentage of CP30 is closer to 67″.

If you’re a beginner, and not a member of a team, it will be tough understanding from the material you find in books and on the web, as in this site (where the above graph originates from), what you should do. It’s also very depressing doing all these 15X800m exercises. Running and cycling “Hard” is no fun. And there’s enough “No Fun” in this whole adventure….

So what to do? Do the mileage. Build a 4 by 4 week program (hinted at the graph above), as long before the race as you can plan (if you’re already participating at Olympic distance Triathlons, one year should be enough), and increase millage gradually over the weeks (4 weeks up, one rest, 4 up, one rest and so on).

And do the following:

1. Finish one Marathon and one Half Distance Ironman during the year before the main event. Make sure they’re not falling both on the week prior the Ironman….

2. Consult a professional coach. If you don’t want to join a team (which can be understood if you don’t have a full Carbon air pump for the bike. See gear section for details), at least have a pro build the training schedule for you, according to your level of fitness, time and goals. The reason for that is that the last thing you want is hurt yourself, especially two weeks before the race you divorced your wife and neglected your children for.

3. Listen to your body. Over-Training is a very common mistake, which cost is dear. Nothing will happen if one Sunday you don’t ride the bike and sleep late (as long as you don’t make it a habit). Sleeping, by the way, is as important as training. Better sleep at least 7 hours every night, you hear?

4. Have fun. Oh. You’re planning on doing an Ironman? Sorry. Forget that last remark.