Oxygenaddict Triathlon Podcast Athlete FAQs: Training Tips for Your Best Ironman | Ep 504
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Aug 28, 2024 Discover the essential bike sessions that can elevate your Ironman marathon performance. Learn how to navigate heart rate zones during hill training and tackle bike discomfort with expert tips. Understand TSS targets for a 70.3 and get insights on optimal race day clothing choices. Whether you're just starting out or are a seasoned athlete, the advice shared will help enhance your preparation for the next big race!
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Long Easy Rides Build Endurance
- Do long aerobic rides at an easy conversation pace to improve fat metabolism and endurance for the 180km bike.
- Keep effort in zone two or below ~70% FTP to conserve energy for the marathon.
Use Sweet-Spot To Grow Your Engine
- Do sweet-spot sessions (~90% FTP) in race prep to grow your engine without over-fatiguing yourself.
- Avoid maximal FTP intervals close to race day so you can complete other weekly training.
Train Hills For Efficiency, Not Power
- Practice hill sessions to learn efficient pacing, cadence and power control specific to your race terrain.
- Limit power spikes: aim for ≤10% extra on shallow hills and ≤20% on steep hills where possible.