1. Tri Nation Ironman Campaign 2016

2. Base Squad Program Program 1Program 2 MondaySwim squad TuesdayRun squad @5:00am WednesdayCycle – squad wt ThursdayRun/Swim/Run Long Run FridayRide 2-2.5 hours SaturdayLong Ride 4-5 hours SundayRide 2.5-3.5 hoursLong Run 2-2.5 hours

3. Personalised Programs  Ideal for athletes who can’t follow the usual squad routine.  Ironman Coaches  Mark Turner  Tim Osborne  Brad Jones  Ray Reupena

4. Key Dates  19 th October – start of 20 week campaign for NZ.  14 th December – 12 weeks out.  23 rd – 29 th December – Hell Week in Brisbane.  22 nd -26 th January – 4 night training camp in Noosa.  31 st January – Hell of the West Triathlon.  7 th February – Geelong 70.3.  13 th February – 200km Ride. (date tbc)  20 th February – Long Brick at Redcliffe. (date tbc)

5. Long Course Nutrition  Infinit Nutrition recommended.  Alternatively use of solid food, gels, electrolyte drink.  Aim to consume 50-90 grams of carbohydrate per hour depending on size/weight.  Start planning now and finding out what works for you.  Sweat tests and required sodium levels are also very useful information

6. Volume vs Intensity  Ironman is an aerobic based event. We need to improve our bodies fat burning capabilities. Our body needs to become a fat burning machine which is achieved through polarised training and adopting clean eating habits.  As age groupers we have only limited time so we need to have some intensity in the longer sessions at times to get the desired training effect. The more experienced athletes may do a little more as their body can better cope with the demands.  HR zones, pacing guidelines, power meters and perceived effort all play a role in getting the right training zones.  Basic rule is go hard on your hard and easy on your easy. We don’t want to spend too much time in the ‘grey zone’. It is not hard enough to get full benefits and too hard to get full aerobic benefits.

7. Training to train  It is the last 10-12 weeks of any campaign that has the greatest impact on the your performance for the race. It is the training in that period that is the toughest.  We have to train the body to be ready for that training so you can train at the appropriate levels of intensity and volume. That is done through consistent training in the months leading into the last 10-12 weeks.  Additionally we look at replicating the demands of the race closer to the event. So the longer aerobic sessions are closer to the race. By starting with some shorter faster speed work in the 12-20 weeks stage you get a better adaptation or training effect by laying strength and endurance on top of some speed work. Otherwise known as reverse periodization.

8. More isn’t always better  As age groupers we only have so much time. To get the maximum training effect we have to be able to absorb the training. That means doing the training, recovering from the sessions and then training again.  Sometimes it is easy to get lost in what others do via social media, forums and thinking because it is IM you should be doing big hours. To get a good result the one key principle is consistency which goes back to being able to absorb the training.  You don’t need to do 6 hr rides every weekend, 3hr runs and massive long brick sessions. Yes there are a couple of long 6 hr rides in the campaign but not every weekend. 4-4.5hrs is plenty long enough for a weekend ride. There is no need to do 3hr runs at any time. Remember consistency is the key.

9. Recovery  Massage, physio, compression, sleep, diet, hydration, trigger point therapy and following training zone guideline.  Rest days, recovery weeks.  Consistency is everything.  Start a session if tired but if you don’t come good, stop.  Tired is okay, fatigued is not.

10. Why Tri Nation  100% completion rate for IM athletes  6 Kona qualifiers in 2015  Supportive and experienced coaching team  A common sense approach to IM training and racing. It is about being part of your life not your whole life. You don’t need to sacrifice family, work and life to do an IM.  Great results can be achieved on 12-16hrs per week  It’s a team sport. The training, journey and race week away with your training friends is just as special as crossing the line.  We love seeing you succeed.