According to Ironman.com, since it began as a contest between a group of Navy SEALs, the Ironman has become one of the most recognized and challenging endurance events in the world. The level of preparation required to contest an Ironman triathlon competition is significant and requires dedication and perseverance. Effective training tips to help you become a better Ironman competitor focus on supporting your training activities and keeping you healthy.
Eat a Healthy Diet
Consuming a healthy and consistent diet can help you train and recover more effectively and may improve your Ironman performance. Colorado State University states that eating nutrient-rich foods, along with drinking healthy beverages, can help you achieve optimal athletic performance. CSU also cautions you that nutritional misinformation can hinder your training and performance. When training for an Ironman competition, you need to maintain a sufficient intake of calories too, as you burn a significant number of calories during your daily training sessions. Keeping your diet consistent is another effective diet strategy for Ironman triathlon training. Maintaining a healthy, consistent diet will help speed your recovery between bouts of training and nourish your body under extreme physiological demands. Consider eating seasonal, locally-grown organic foods at mealtime and avoiding conventional, sugar-laden sports drinks and energy bars during training sessions.
Practice Recovery Techniques
According to the Ironman Triathlon Tips website, practicing recovery techniques between bouts of training is an important way to refresh and rejuvenate your body and heal your tissues. Low-intensity swimming or other water-based activities can help loosen up your body and recover from your previous day's training session. It's important to approach your off-day pool time as a relaxation or recovery session, not a training session. Water has an unweighting effect that reduces the forces on your joints and tissues and allows you to move your joints and body segments through a full, dynamic range of motion without experiencing significant wear and tear. If you're sufficiently hydrated, indulging in a hot tub session--especially if your hot tub has jets that can give you a leg massage--may be beneficial. Massage therapy and yoga are other recovery techniques. Massage improves your circulation, which helps flush metabolic byproducts from your tissues and speeds your recovery. Yoga improves your posture and range of motion, helps reduce stress and is an effective form of cross training.
Use Appropriate Footwear
Use the proper footwear--the kind of footwear that will prevent injury--for Ironman triathlon training. Proper footwear can reduce your risk of foot, ankle, knee, hip and low back pain or discomfort, and can support you throughout your many hours of training and preparation. According to Portland, Ore.-based sports podiatrist Dr. Ray McClanahan--a leader in conservative foot care for athletes--the best footwear supports the inherent strength and stability of your feet and allows your feet to function as bare feet inside your shoe. Dr. McClanahan states that the following four shoe features, which are built into most conventional athletic footwear, are problematic and predispose you to injury: heel elevation, toe spring, tapering toe boxes and rigid, inflexible soles. Your athletic shoes should be widest at the ends of your toes, not the ball of your foot, and should allow your toes to spread. Such shoes are difficult to find at most running shoe stores. If you're an Ironman competitor, consider having a custom pair of running and cycling shoes built for you that support the natural integrity of your feet.
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