One of the most common questions we get asked is what should I eat on the day? what should I eat or drink on the bike, run etc. For the answer we need to take about 10 steps back, or maybe 20. What you do regarding nutrition on race day is determined by what you eat and drink not only in training but what you eat every day outside of training.
Nutrition is one of the biggest, most misunderstood topics not just in Ironman but also in society as a whole. Obesity is rampant as are diseases such as type 2 diabetes, both of which are primarily caused by the food we eat, not the lack of exercise (although you do need to do some exercise I think the problem is more like 80/20 food/exercise) To make matters more difficult everywhere we turn there’s conflicting information.
High fat-low carb v’s Low fat-high carb v’s Sugar is at fault v’s Fat is the cause v’s Carbs are the devils food.
It’s a bit like the old saying; Opinions are like ars€holes, everyone has one. Well for what it’s worth here’s mine…
Training for (or even entering) your first Ironman can often seem like you’ve set yourself an impossible target but as long as you’ve given yourself enough time and continue taking steps towards your goal anything is achievable. When you start out on a journey that seems insurmountable there are a couple of simple things to do to help you deal with the often overwhelming size of the project.
Read on for more…
That might seem like a very strange thing to say about Ironman considering the fact that I’m such a big fan of training volume as I talked about here but given the fact that at any given Ironman race there might be as many as 2-300 people who have the engine, physical capacity and fitness to qualify for Kona why do we regularly see the same athletes qualifing again and again? In a series of posts featuring five Irish athletes who between them have qualified for Kona an incredible 29 times I look at the differences between them and the ones who don’t make it.
I love setting big targets. Whether it’s wanting to finish an Ironman, a marathon or even your first sprint triathlon. Anything that stretches you, gets you out of your comfort zone or even just up off the couch. Alternately setting a big target can often seem overwhelming especially when life interferes and disrupts training plans. Alan Ryan has set himself a target of not only qualifying for Kona but actually winning his age group there. How does one of the best age group athletes go about achieving such big targets?
A number of years ago I read about an idea that the Sky Pro Cycling team working under Dave Brailsford used as part of their strategy to become the best cycling team in the world. They called it marginal gains.
In a follow up to my post We Might As Well Win I look at Sky Pro Cycling Teams marginal gains Program.
Did you ever wonder what it takes to get to the Ironman World Champs in Kona? It’s easy to think it’s just talent. You either have it or you don’t. Alan Ryan shows us that it’s more about doing the work than being born with the correct genes. He also shows us that maybe it was a touch of craziness that took him onto the podium in Kona not once but twice. God help his kids…
Are you planning on doing an Ironman this year and don’t know where to start with your training, how much you should do and how could you possibly fit it all in?
We are having a free talk in store on Saturday 16th January at 12:00 where myself and Ais will talk about lessons learnt from our experiences racing, training and coaching Ironman over the last 8 years. Read on for details…
How to make your fitness and Ironman New Years resolutions sustainable and successful.
It’s that time of year when we all rush headlong into our New Years goals. We set targets and make big, exciting new plans. I’m no different and January usually signals the start of structured training for me. One of the most important things I’ve learned over the last number of seasons is to start slow.
When Bryan Mc Crystal was coaching me on the bike last year he warned me going into Christmas not to hit the f**k it switch. You know that moment of teetering between temptation of eating all the cake and sweets and crisps or not. It’s Christmas, you’re constantly faced with the dilemma of should you just go ahead and have one or twelve. You argue for and against before caving in and hitting the f**k it switch and sometime I hit it several times…
Read on for more