Archive for the ‘Competition’ Category

Yesterday (August 27, 2011) I finished my first Ironman in Podersdorf, Austria. But first things first …

7 years ago a friend of mine told me about triathlon and he said that he will finish an Ironman before the age of 36. I didn’t dare to bet on this too. But from then on the thought about finishing an Ironman was always on my mind. My poor wife had to bear part of the burden  because some holidays must be moved or canceled, a lot of weekends spent and all the time she heard me talking about it.

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I’m back from the Vienna City Marathon and I thought about some rules for you out there, who want to go for this great competition.

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At a competition it’s always busy and so it’s easy to forget something. To avoid this, we’ve assembled a checklist for you:

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At a competition it’s always busy and so it’s easy to forget something. To avoid this, we’ve assembled a checklist for you: (more…)

Two weeks before your race are very important. These PEAK-weeks (if they appear in your training schedule) shall bring your body to your personal peak of your effectiveness (PEAKING). Please stick to your training schedule and don’t overstrain you.

You will be confronted with reduced extents in your last week to recover before your race.

Use races of no importance to prepare for your 2-3 important races.

What to do on race day?

  • Use our checklist for your race (triathlon / marathon)
  • Don’t eat anything you’re not used to
  • Organisation is the half race
  • Drink and eat at a regular base (2-3 bars / hour)
  • Don’t start above your speed
  • Race your competition constantly

Before a race most of the athletes are nervous, because you have trained for this final. Unfortunately many athletes make mistakes in the beginning, maybe you can avoid them with this list.

  1. If you trained correctly, you don’t have to add workouts in the last week before your race. Workouts need 7-21 days to trigger reactions in your body and you want to keep your peak for your main competition.
  2. On the last day before the competition you should do a short, but fast unit. Signal your body  to be ready.
  3. Do I have to eat a lot more carbs in the week before the race or should I do carbo-loading? The topics around nutrition is very controversial. In general it’s the best that you form your own opinion and you read about theories about nutrition. In my opinion increased carbs 1-2 days before the race is enough.
  4. No checklist for your competition? It hurts if you have forgot something at your races. Create your own checklist and go through before any race. Many races are on Sundays so don’t forget that most shops are closed on Saturday.
  5. Missing support team. Races – especially triathlons – need a lot of organisation – a helping hand can be a big advantage.
  6. Enough sleep in advance – don’t stay up too long – arrive on day before the race at the racing location!
  7. Don’t eat something unknown on racing day. At your hotel or pension, there are delicious new things to try but maybe your stomach does not like them. So be careful!
  8. Check our equipment (especially your bike)

If you plan to participate at a triathlon race, then you should get used to trainings in a row. You should get used to it in your training phase and combine different training units. So you get used to race-like conditions, you train under a race-like load and “last but not least” you practice the cloth-changing (that’s not so easy :-). Don’t forget to take additional nutrition with you.

We recommend, to participate in smaller competitions before your main competition to practice the changing of the various sports.

To get to know if you train at the right extent, go to your logbook to a statistics named “Can I finish the competition?”. This shows you how much you trained in this season and how much you should have trained.

If you stay in the area of 80% – 110% of your planned training extent, the signal stays Green. This means you can finish the next main competition.

If you are in the area of 60% – 80% or 110% – 120%, the signal becomes Orange. This means you can finish the competition, but you reached an under- or over-loading.

If the signal is Red, then you can’t finish the competition properly and you can set a new date for your next main competition.

So easy it is :-).

Why should I do races? I simply want to train. No Problem!

The TriCoreTraining system also works without defined competitions, but it’s more exciting with goals – believe me :-).

My hint: you should do races if you want to train systematicly. One or more main races are the goal of your training season and your training schedule will bring you there. The TriCoreTraining system allows you to define 2-3 main competitions per season and as many unimportant races as you want (they can help you in checking your form). Finish your last boot camp 1,5 months before a main race.

Two weeks before a main race the training load will be reduced to give your body the chance to recover before you go to the race (known as tapering) . So you can climb to your peak of your performance (known as peaking). Heavy training workouts before your races, because you have the feeling of not having trained enough, are not beneficary.

Races within a short time period can be done in the same peak. If you have more main competitions which are spread over your season, then you have to climb more peaks.

After a race you get a recovery time. Track your competitions in your logbook.

If you’re looking for triathlon races worldwide, use  http://www.trimapper.com/

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