Ironman V Outlaw

If you do a marathon you’ll be running alone for between 3-6 hours. Your mind is going to wonder. It’s possibly where you will have some amazing ideas. You’ll plan business ideas, family ideas training ideas, you may even find yourself planning Christmas dinner. 

Endurance athletes often face the challenge of staying present, especially during long races where the mind can wander. Mindfulness, or the practice of staying fully engaged in the present moment, can enhance performance by reducing mental fatigue and improving focus. 

Race Day Nutrition: The Balancing Act

Race day is often when endurance events turn into eating competitions! Balancing carbohydrates, glucose, fructose, water, and electrolytes is crucial to avoid hitting the dreaded wall. If you’ve ever experienced cramps during a race (like I did during my first Ironman at Eastbourne Ironbourne in 2021—what a disaster!), you’ll know the importance of getting this balance right.

1 - Assess Your Fitness Level: 

Evaluate your current fitness in swimming, cycling, and running. Identify your strengths and weaknesses to focus on areas needing improvement. What’s your starting point? Assessing/testing the following is good practice:

   - Run: 5km

   - Bike: 20-minute FTP test 

   - Swim: 1km time, including average pace per 100m

   All of this would allow an athlete to design a program with solid knowledge of the starting point.