By Paul Huddle, Roch Fey, T.j. Murphy
''Okay, you may have accomplished your first short-distance triathlon, even perhaps an Olympic distance triathlon or an Ironman 70.3. Now it is time to up the ante and pass extra and speedier. Paul Huddle and Roch Fey are as much as the problem. Longer exercises, balancing paintings, relations and coaching, including pace paintings, restoration and the psychological online game are all crucial if you happen to choose to circulate as much as the Ironman distance.''--Back cover.
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Additional resources for Start to finish : 24 weeks to an endurance triathlon : Ironman training
Since we’re assuming you have a solid triathlon background, most of this should be review. 13 09:56 Swimming Swimming is the most challenging discipline of the three in the area of technique. As we mentioned earlier, the best favor you can do yourself before launching into this program is to learn how to swim correctly. Swimming classes, triathlon camps, seminars like Terry Laughlin’s “Fish-like Swimming” workshops, and Masters swimming programs are almost necessities for those coming into Ironman training without a good swimming background.
Friday, during the first three weeks, is a complete day off and will become an optional day off starting week four. Some people love having a complete day off from training, while others will go crazy. Here is the rule to live by: If you can truly perform an easy session or two on a day off and keep the heart rate and effort very low, feeling refreshed afterwards, then it is okay. If you find yourself going that five or ten heartbeats harder then you should, force yourself to sleep in Friday morning and sit on the sofa Friday night.
Done properly, the arms are held in a normal running position (elbows at 90 degrees or less) and the legs are set one forward and one behind in an unexaggerated frozen gait. The rate of arm swing should be slightly faster than a 5K race pace turnover. Count 50 cycles (50 swings with each arm) and then switch legs and go another 50. ). This enables you to work the big muscles without tiring the smaller secondary stabilizing muscles first. Proper Technique How many times do you see people in a gym benching 200lbs and bouncing it off their chests?