IRONMAN PERFORMANCE

1. Maintain Equipment

1.1. Keep it clean

1.2. Keep it functioning

1.3. Change Running Shoes Reguraly

1.4. Ensure it fits / Correct Bike fitting is essential (Budget for it)

1.5. Chose equipment early, practice with equipment as it will be used race day, don't change anything on race day

1.6. Think about setting bike up most effectively. Storage of spares, (hydration should be easy to access and safe ie: wont fall out)

2. RACE PERFORMANCE

2.1. HYDRATION

2.2. PACING

2.3. Nutrition

3. Physical Conditioning

3.1. Strength Ironman is a strength sport. how long can you activate the required muscle groups without losing form. Aerobic conditioning is irrelevant if your body can't sustain it.

3.2. Aerobic Conditioning obvious the more volume you can do and recover from over time, the faster you will go.

3.3. Skill. Obviously the more efficient you are the faster you will go. Efficiency is key to maximising strength.

4. RECOVERY

4.1. Sleep 8 hours per night

4.2. Using Trigger Point Rollers EVERY Day (Maintain Tissue)

4.3. Eat a balanced snack within 30mins of every session including some carb / protein a nd healthy fats

4.4. Hydration

5. TRAINING

5.1. Consistent week in week out.

5.2. Follow Session Properly

5.3. Don't be concerned with performance in an individual session, be concerned with executing the session as stated

5.4. Provide Comments in TPK...

5.5. Be honest with what you can achieve in a week and maintain week in week out. What training can you realistically complete consistently

5.6. Be Patient optimum performance takes years, not months...