From international athletes to RW staff, Ironman triathletes to cross-country fans, meet the runners ready to help you achieve your target at this year's Flora London Marathon. Whether you're chasing sub-3:00 or planning a run-walk strategy from
," says Lumley.Repeat 2-4 times.Session 210-15 min warm-up: swim. 8-10 min bike: race pace.6-8 min run: race pace. Repeat 2-3 times: 3-5 minutes recovery each time.4. Half-IronmanThe demands on the body during a half-Ironman are different from those
efficiency, comfort and dragHHalf-Ironman1.9K swim; 90K cycle; 21K run. See also, Ironman.HybridA bike somewhere between a mountain bike and a road bike. Good for all-round use.IIMIronman distance (2.4-mile/3.8K swim, 112-mile/180K bike, 26.2-mile/42.2K run
. "For Ironman Germany in 2006 and Ironman Switzerland in 2009, I obsessively looked at online course profiles and listened to banter about the races on the Runner's World forums. My training cycle loop has four climbs that matched those in the Ironman
, the guys in the first Ironman in 1978 got round just fine without clipless pedals, aerobars or fancy nutrition. The challenge of the event was there, irrespective of which equipment was used.Bryce Dyer Bryce Dyer is Senior Lecturer in Product Design
of increasing effort as you proceed. You'll know you have it right if you crest the top and don't feel you need to recover from the effort. In contrast, races of half-Ironman distance or greater (and longer hills) require a more careful approach. You must
Drink BundleRobin Nower (Beckenham)Wednesday September 7 - Timex Ironman 150-Lap WatchPenny Clark (Derbyshire)Graeme Ferguson (Glasgow)Thursday September 8 - Maxifuel Nutrition PackageSarah Fogerty (Northampton)Friday September 9 - Nuun Electrolytes
popularity with triathletes by fitting a continuous loop lace with a built-in lace lock for speed (which frankly is too long and best cut down). Its certainly a decent fast-paced marathon racer for efficient Ironman athletes, though it would be too heavy
for at least a few weeks. Having a period of less-intense training isn't just for novices, as double Ironman World Champion Chrissie Wellington explains: "After the Hawaii Ironman I have a month where I significantly reduce the volume of my training. I only
podium toppers such as Belinda Granger and Gina Ferguson you'll see this one at half and full Ironman races around the world in 2010.
