Maybe you just did your first Ironman and your unhappy with your Ironman results. Or maybe your a veteran seeking to see more from your Ironman results. No matter where you stand in triathlon experience the Rock Star Triathlete Academy offer you critical keys for the swim, bike and run that will assist you in gaining better Ironman results.

Get Ironman Results for the Swim: Swim With Attitude

Face it - a good or bad swim can do a lot for your attitude on race day. It can line you up for a terror of a day or one straight out of a fairy tail as your attitude and strategies can dramatically shift based on your swim. It may seem like an over statement but if you get in the bike and end up going faster than you planed pace in order to make up time for a poor chances are your run will take a hit too.

Develop and attitude on the swim that will allow you to shrug off adversity such as getting kicked, elbowed or veering of course. Ultimately you need to position your self in the swim to limit chances of these events happening. For example swim on the inside of marker buoys, sight of land marks on shore and draft of the hip of a swimmer VS their feet. All these are thing most neglect to do but can save you time.

The ability to make good swim choices can dramatically affect your Ironman results on race day.

Getting results on the bike: Gearing & Cadence

Nothing like mashing the gears for 112 miles only to leave your legs feeling like lead. 90% of Ironman competitors are spin in a cadence of 60-70 RPM. This lack of knowledge on how to spin properly can kill you come mile 80 or 90 on the bike.

So in your practice rides leading up to the Ironman, attempt to ride a course that simulates your race course, and bring a cyclocomputer. Watch your cadence. It doesn’t matter whether you’re training based on heart rate, power, or “feel” - your cadence should be at least above 80RPM, and preferably 85-95RPM, even on the hills.

Getting Ironman results on the run: Nutrition

At Ironman 6 mile into the run can become a blur of cookies, Coke and gels. You have no idea what you grabbed, why you did or how much you slammed down your throat, never mind what your pace is at.

The truth is this: during the Ironman run you have to *own your calories*. This means that every bite of fuel that goes into your mouth is cooly calculated and stored in your mental computer that tells you exactly how much fuel you’ve consumed. There’s nothing like being doubled over with gut pain halfway through a marathon and not knowing whether it was because you ate too much, ate too little, mixed the wrong foods, or somehow grabbed a cheeseburger while you weren’t paying attention.

During your long runs, practice adding total calories consumed and maintaining a running tally of your fuel - the mind can be trained to do math during exercise, and if you do this step, your Ironman results will rock.

With a strong swim attitude, smart bike gearing and cadence, and precise run nutrition, you will get Ironman results.

Looking to Amp up your Ironman Results fast? Go to Rock Star Triathlete Academy and sign up for your free tips today.

This entry was posted on Wednesday, July 14th, 2010 at 1:11 pm and is filed under triathlon. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.