Richard Allens Tips - January - Triathlon Race Nutrition & Training Tips
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NUTRITION TIPSIf you are planning to compete in an Ironman or Half Ironman this year now is the time to start practising with your nutrition for the race. Firstly start experimenting with different gels and energy drinks to see which ones suit you best and which flavours you like. Find an energy drink with a good balance of carbohydrates and electrolytes. I would personally recommend Gatorade as it is the drink of choice for Ironman and tastes great. If you think you can take on board solids during the race then try different energy bars. Some athletes will even have a sandwich or pizza slice during an Ironman! It’s a very personal thing. Whatever you choose make sure you can stomach it during race conditions- long distance, hard and possibly hot? Once you have chosen your nutrition brand and type it is then time to decide how much to take on board each hour. A very approximate guide would be 2 energy gels and a bottle of Gatorade on the bike and slightly less on the run. Practise this routine during some longer training sessions and stick to it during the race. Getting your nutrition right is often the difference between crossing the finish line or taking an early shower, so get it right. TRAINING TIPSChristmas is often a time of year when training is interrupted and January is the time to make up for it by being consistent and getting decent mileage in. Try to build up the distance in all three disciplines over this month. It is also a time for working on your technique before starting that all important race preparation training. Richard’s top session for January is a turbo technique bike session. Ideal for those dark, cold winter days-
Warm up- 10mins @ easy pace. Main set- 5 x ( 1min right leg only/ 2min both legs / 1min left leg only/ 2mins both legs ) @ comfortable aerobic pace. Cool down- 10mins @ easy pace. Total- 50mins. |
4 Responses to “Richard Allens Tips - January - Triathlon Race Nutrition & Training Tips”
February 3rd, 2008 at 10:01 am
Rich
Why did you retire from triathlon. I think you are only 33?
April 1st, 2008 at 9:43 am
Richard. Are there any good bike bags out there on the market as my box is so heavy?
April 3rd, 2008 at 9:45 am
Watch this space! Nice2Tri and myself are developing a great bike bag which is very light yet supports the bike in all the right places. It will also not be too expensive which is great! It will be out soon…
February 4th, 2008 at 12:07 pm
Hi. During 2006 I had turned my focus to Ironman. I was training so hard, not racing much and had lots of injury problems with my knee. I really lost my motivation as I was working so hard and getting nowhere. I had had a career I was proud of and decided enough was enough and it was time to move on to coaching and consultancy. It’s great to be able to give back to the sport that gave me so much.