Oxygenaddict Triathlon Podcast

Race Strategy and Preparation: Essentials Ahead of Your Next Ironman | 539

21 snips
May 14, 2025
Get ready for your Ironman with essential strategies and insights! Discover the importance of race simulation weekends and effective solo training. Learn how to personalize your nutrition and hydration plans while mastering your power, heart rate, and pace targets. Prepare for any weather condition and get tips on swim seeding. Utilize tools like Best Bike Split for better bike pacing. Equip yourself with knowledge to tackle your race and maximize your training efficiency!
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ADVICE

Plan Two Race Simulation Weekends

  • Schedule two race simulation weekends: one five weeks out and a full broken Ironman two weeks before race day.
  • Use these to practice pacing, nutrition, clothes, and all race day elements to avoid surprises.
ADVICE

Ride Solo in Race Sims

  • Do your race simulation rides solo to match race day conditions and pacing needs.
  • Avoid drafting and riding with much stronger cyclists to maintain your individual training targets.
ADVICE

Keep TSS Around 280

  • Aim for a Training Stress Score (TSS) of about 280 on your race simulation ride to avoid overexerting before the run.
  • High TSS likely means you'll struggle in the marathon; adjust race day power accordingly.
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