Oxygenaddict Triathlon Podcast The IRONMAN Race Simulation: Nailing Your Last Big Weekend of Training | Ep 505
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Sep 4, 2024 Coach Rob dives into the critical last training weekend before your Ironman, outlining the perfect race simulation. He shares detailed insights on executing a 3.8–4km open-water swim, a demanding 180K bike ride, and a 45-minute run to mimic race conditions. Tips on fueling, hydration strategies, and equipment planning are highlighted to optimize performance. Rob emphasizes the importance of tapering and mental preparation as race day approaches, assuring athletes that feeling flat is normal but confidence will build as the event nears.
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Schedule Last Big Session Two Weeks Out
- Do your last big training session no closer than two weeks before race day to allow full recovery and shed fatigue.
- Avoid big sessions within 14 days because they make you fitter but leave lingering fatigue on race day.
Compress A Race Simulation Weekend
- Simulate most of the Ironman across a 36-hour weekend using swim, bike, and runs split over two or three days.
- Replicate race sequencing so you experience cumulative fatigue and transitions before race week.
Do The Full Swim In Race Kit
- Swim the full 3.8km in the same kit and water type you'll race in, entering without a warm-up to mirror race conditions.
- Wear the same suit, hat, goggles and use the first part of the swim as your warm-up so nothing surprises you on race day.