Australian Triathlete - 01.08.2018

AustrAliAn triAthlete | 85

Holistic EndurancE

Athlete 1 Athlete 2

Pre Race: Bulletproof Coffee 1 hour prior to start
(Opting for no solid food, due to their metabolism
and what they have practiced in training)

Chia pudding with berries, banana, peanut butter and coconut

yoghurt

3 hours prior to race start

Swim: 72-78min, perceived effort of 4-6.
Nil hydration/fuel.

60-65 min, perceived effort of 5-7.

Nil hydration/fuel.

Transition 1: Swish of water to rinse sea water Swish of water to rinse sea water

Bike Pacing: 6:00-6:15hours
150-155bpm
78-83 cadence/RPM

5:30-5:45hours

140-145bpm

185-205watts

78-83 cadence/RPM

Bike Nutrition: 40g of carbohydrate per hour made up of:

• Sports gel VFUEL (No fructose)


• Liquid sports drink


• Home bar muesli bar

60g of carbohydrate per hour made up of:

• Sports gel VFUEL (No fructose)


• Liquid sports drink


• Small baked potato + butter

Bike hydration: - Plain water from aid stations

• 2 x bottles of electrolyte
  (no carbohydrate content)


• 2 x bottles of liquid carbohydrate sports drink -

Plain water from aid stations

• 4 x bottles of electrolyte (no carbohydrate content)


• 4 x bottles of liquid carbohydrate sports drink + additional
  Himalayan salt added to each bottle

Transition 2: No hydration or fuel No hydration or fuel

Run Pacing: 4:30-5:00hours
6:25/km-7:05/km
155-162bpm

3:45 - 4:15hours

5:18/km - 6:05/km

145-155bpm

Run Nutrition: 30g of carbohydrate per hour made up of;

• Sports gel VFUEL (No fructose)


• Liquid sports drink


• Home made muesli bar in special needs if required


• Coke at aid stations where required

45-50g of carbohydrates per hour made up of;

• Sports gel VFUEL (No fructose)


• Liquid sports drink


• Coke at aid stations where required

Run Hydration: Water and ice at aid stations

• 1 bottle of electrolyte or 2-3 electrolyte
  chewable tablets

Water and ice at aid stations

• 2 bottles of electrolyte or 3-6 electrolyte chewable tablets +
  additional Himalayan salt added to each bottle

Training TOOLBOX

KATEE PEDICINI

Katee is a self confessed “hormone

Nerd” with a background in Exercise

Science and a passion for triathlon.

She combines her knowledge or

physiology, functional anatomy, and

testing protocols from her Bachelor

of Exercise Science with research

from fields of hormonal balance,

female reproduction systems

and triathlon related studies

specific to females to coach and

guide endurance athletes, which

ultimately led her to penning her

book: “Healing The Grumpy Athlete” -

Embrace your Hormones and Achieve

your Athletic Potential.

For more information,

holisticendurance.com.au

Optimal performance

Individual specificity

Natural nutrition & gut health

Hormonal health

Reducing inflammation

Longevity & sustainability

Injury prevention

Overall wellness

To establish these numbers and data

points, refer to Part 1 of this article for

pacing, but you might also want to

investigate some laboratory testing to

establish your cross over point and

sweat concentration.

To summarise, successfully planning

for an Ironman you need to firstly

respect the distance and do your due

diligence when it comes to being

prepared. This will avoid unnecessary

stress or potential disappointment.

Remember that you are a unique

individual, with your own needs. Focus

on what is right for you when it comes to

how you plan your pacing and nutrition.

This goes for your individual

physiologically just as much as your

psychology.

APPENDIX:

http://www.trainingpeaks.com/blog/how-to-cheat-by-

using-a-power-meter-in-an-ironman/

RA CE PLAN: Being thoroughly prepped and

having a well thought out strategy should see

you finishing strong.

© Korupt Vision