Things I wish I knew sooner | Ironman Training скачать в хорошем качестве

Things I wish I knew sooner | Ironman Training

Training for your first Ironman triathlon? These are the biggest lessons I learned the hard way — and the exact changes that dramatically improved my performance. In this video, I break down the most overlooked factors in Ironman training: 🏋️ Strength training for triathletes – Why there’s no such thing as being “too strong.” Proper strength & conditioning can improve running economy by up to 8% — more than carbon-plated super shoes — potentially saving 6 minutes on the marathon and 15 minutes on the 180km bike. 😴 Sleep & recovery – You don’t get fitter during training — you get fitter when you recover. Sleeping less than 8 hours can increase injury risk by 80% and reduce testosterone by up to 20%. Recovery is the real performance enhancer. 🥑 Fat intake & hormone optimisation – Why low-fat diets may be hurting your performance, mood, and muscle mass. I explain why 0.7–0.9g of fat per kg of bodyweight can be a game changer for endurance athletes. 🍌 Fueling during training sessions – Stop under-fuelling. I now target 90–150g of carbs per hour plus ~1000mg electrolytes per hour — even in shorter sessions. This prevents post-workout binge eating, improves performance, and trains your gut for race day. 🚴 How to structure your Ironman training week – With Ironman racing split roughly 15% swim, 50% bike, 35% run, your training should reflect that. If you’re starting triathlon, you’d better enjoy cycling. If you’re preparing for your first Ironman, currently deep in a training block, or struggling with recovery and nutrition, this video will help you avoid the mistakes I made early on. If you found it useful, subscribe for more Ironman training insights, triathlon performance strategies, and endurance coaching content.