Why I love "Big Day Ironman Training" - And you should too!
Want to know the one of the key sessions I use with clients - and myself - for Ironman triathlon training? Welcome to the concept of "Big Day Training" for triathletes.
Training for an Ironman (or any other big and slightly scary endurance event) is about a lot more than training your body. Yes, your cardiovascular system, muscles and connective tissue need to be trained for strength and fitness. But your mind needs to be trained too.
After all, when you're facing hours face-down in open water, hours pedalling away on your bike, and then those final (potentially lonely) hours putting one foot in front of the other on the road, your mind is what will keep your body moving forward… or let it give up.
If your mindset isn't rock solid, endurance events like Ironman become a lot more difficult. Some would say impossible.
So how should triathletes make sure their mind is as highly-trained as their body when it comes to big endurance events?
Here's a concept I really like. A "big day" of training which simulates race conditions, distance, intensity and mental toughness. It's the only way I've found to truly prepare my clients (and myself) for the emotional AND physical reality of the sharp end of tough endurance events.
The benefits of "big day" training:
- Physical:
- massive aerobic training benefit
- learning how to properly pace longer distances
- the opportunity for your body to learn how to digest food during long training/racing
- Practical:
- the chance to test out kit, wheels, bike set up, wetsuit (etc) over longer distances
- the opportunity to practice transitions when fatigued
- sorting out your hydration and nutrition strategies
- Mental
- digging deep and learning how you cope with emotions when tired
- finding out a lot about yourself
- experiencing the highs, lows and everything in between
- dealing with and pushing through self-doubt, exhaustion, fear (etc)
These big training days have worked very well for me personally (when I've trained for races such as Ironman Austria, Ironman Regensburg and the European Long Course Champs in Finland). And I use them strategically for many of my Ironman coached clients, particularly when they are facing super-tough courses like Ironman Wales. It's no surprise to me that my clients often go on to set PB's when they use "big day training" in the lead-up to the race.
So how does "Big Day Training" work? The first time you do this kind of training day, take it easy and consider using longer breaks between sessions. It might look something like this:
- Swim: 50 minutes to 1 hour
- Break - including eating a small meal
- Bike: 3-4 hours easy but continual
- Break - including eating a small meal
- Run: 1 hour easy
Ideally, you would then repeat the training day a second time, with a focus more on pace and race-specific transitions, perhaps something like this:
- Swim: 4,000m, upping the pace for the final 750m or so just as you would in your race.
- T1: short break if needed, change clothes, hydrate as required
- Bike: either 100 miles, or for the amount of time you think you'll be out on the bike course in your race. Try to simulate the bike course as far as possible (hills, climbs, downhills). Don't go out too hard. Aim to increase your pace in the final hour of the ride.
- T2: short break if needed, change clothes, hydrate as required
- Run: 10k-half marathon. Run easy and use this as an opportunity to experience the sensation of a long run off a long bike ride. Focus on getting your hydration, nutrition and digestion right. And work on your mindset and emotions.
Yes this is a tough, tough session, but you will learn a huge amount from these kind of training days - not just about your fitness, kit and set up but about your emotions, mindset and about yourself as an endurance athlete.
Good luck, and let me know if you'd like any more information or advice about how to set up your "big day training" and incorporate them into your programming.
