IRONMAN Success: The 8 things age-groupers MUST do

In this special edition, Coach Rob discusses how to structure your Ironman race specific training phase.
At the end of this episode, you’ll know:
👉 The specific changes to your training schedule that MUST happen as you move from your Winter Training block to the Race Specific phase
👉 What the Key and Supporting sessions should consist of each week, for swim, bike and run
👉 If, when and how to incorporate Open Water swimming in this phase of training
👉 Why sleep is your most precious yet overlooked training resource, why it's one of your biggest opportunities to get fitter and faster, and how to structure your training around it
👉 Strength and Conditioning - what to do, and what NOT to do
👉 The supporting pillars or training - Sleep, Eating Healthily, Not drinking Alcohol, Controlling Stress - and why you'll NEVER perform to your potential without addressing each of these head on
👉 How to plan for when illness, work and social commitments mean you have to change your plan - and they inevitably will!
👉 How to fuel your long sessions - carbs, calories, fluid and electrolytes - as practice for fueling your race day.
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[@richardneillmusic3830]

Cheers Rob. Appreciate the content. Almost 8 weeks out from IM Australia 70.3.

[@robwilby9923]

Thanks Richard, and best of luck with the training for Oz 70.3!

[@Ironheadteacher]

Great advice, 5 months until Cophagen 😅 🏊‍♂️ 🚲 🏃‍♂️

[@robwilby9923]

Thanks, and hope the training for IMCp goes well!

[@Ianshrew]

300g carbs per hour is way more than previously though - 1g per kilo body weight was my guide. Will start the carb training. Great advice and much appreciated

[@robwilby9923]

Hi Ian - I think you've misheard, it's not 300g carbs per hour, our guidelines have always been around 300 cals (from carbs) per hour. In some individuals that can be trained up to 100g of carbs, or 400 cals from carbs, per hour.