turns of your pedal for 60 seconds.)Focus on taking on board 50-70g of carbohydrate for each hour of the ride (100-150ml of sports drink every 15 minutes).Top Tip If you take on board the right amount of food and don't ride in too high a gear, you can
Weeks 1-3Focus on building up the distances of each discipline and preparing your body for the demands of the race. ➊ You should aim to be able to cover the distances you will be racing. Build up the distances slowly, especially if you're slightly
to enter open-water events in the UK, you'll almost certainly need a wetsuit. For standard-distance events (1.5K swim, 40K bike, 10K run), they are compulsory in water temperature below 14˚C and optional up to 22˚C. Some events, such as the London
part in last year's 175-mile Marathon Of Britain. Although an experienced ultra-runner, she is no stranger to shorter distances and has very creditable PBs of 19 minutes for 5K and 39 minutes for 10K, along with a 3:13 marathon. Although she cycles
'd left my cycle shoes in the van," recalls coach and former British triathlon champion Rick Kiddle (www.rickkiddle.com)."I spent the rest of the swim planning the quickest way to sprint to the car park and back. A ticked list means you can focus 100 per
lunch hour. The commute is 11 miles each way, and the run 3.2 miles. I cycle with a backpack and use an Eagle Creek trouser/shirt pack thingy. You fold up your trousers and shirt using the supplied flexi board, place your clothes into the packer
the pub; a round trip of 1.8 miles.There you are, I'm a slow runner who is hoping not to have too muchtrouble building up to marathon distance, I swim like lead and I have tobuild up my cycling from 0.9miles to 112miles (minimum). EAZY!!Ironman target: I
seen one on TVPB's10K - 46.23Half-Marathon - 1.53Marathon - 4.21Favourite Races... Sprint tri then marathonSee my RW profileMy handy links • Mike's Amazing Cakes• RW's Q+As page --About meI started running after a "giving up smoking" attempt in 2001
and looking for a swim time of around 1:20 on the day. Cycling has been a great experience but if you thought marathon training took time then try fitting in six-hour training rides!Another positive outcome of entering Ironman Switzerland is that I've joined a
the area for 10-15 minutes at least twice a day (and preferably several times) for the first three days. Never apply heat to a new injury. Firmly compress the area using a bandage or compression material. If you're using a bandage, make sure it isn't so
