Oxygenaddict Triathlon Podcast Ask The Coach: IRONMAN & 70.3 First-Timers' Questions Answered | Ep 533
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Apr 2, 2025 Coach Rob dives into the essentials for first-time Ironman and 70.3 athletes. He discusses optimal training hours and how to avoid overtraining. There's valuable advice on bike performance and effective race nutrition. Learn about enhancing swim skills even without open water access. Practical tips for incorporating strength training and safely increasing run mileage are provided. Plus, insights on mental preparation and pacing strategies ensure you're ready for race day!
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Build Consistency Gradually
- Gradually build training volume starting from your current ability to maintain consistency.
- Avoid big jumps in training intensity or duration to prevent fatigue, illness, or injury.
Monitor Training Intensity Carefully
- Use heart rate, power, pace, or perceived effort to monitor your training intensity.
- Focus on zone 2 training and avoid training too hard to prevent overtraining symptoms.
Balance Bike Endurance and Power
- Improve bike endurance with long, steady rides to safely increase distance.
- Include weekly sweet spot intervals to enhance your engine size without excess fatigue.