Iâ€™m curious about what lessons everyone has learned over their years of competing. This year I completed my first Ironman (Wisconsin, unfortunatelyâ€¦) and have been compiling a list in my phone of all the takeaways that Iâ€™ve had from all of my races and training sessions. I did well in my age group for most races and am ready to turn it up a notch this off-season heading into my second Ironman next year.
Any thoughts/takeaways/lessons learned that people have had that have proven to be very helpful?
A couple lessons of my own from this year that stand out is the importance of speed work and intervals, more mid-long distance runs (10-20 miles), and do more brick runs off of the bike. I refused to swim in a pool all summer to help acclimate myself to OWS, but Iâ€™m confident that I can do most of my swims in the pool next summer with maybe only one OWS per week.
1. Training is all about consistency. The individual components of your training plan don't matter as much as most people think. A good deal of volume with a bit of high intensity thrown in will get the job done. What matters is that you S, B, and R regularly week after week, month after month. The best training plan is the one you can execute for a very extended period without missing workouts.
2. Nutrition is critical, individual, and requires practice.
3. Get strong on the bike and pace it properly. It doesn't matter how fast a runner you are if your legs are spent when you get off the bike. Great runners don't walk that much faster than average runners.