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Bastion – getting your pacing right
Posted on May 12, 2017 by jofrancis in Long Distance Preparation Days, Training PlansHave a plan – Stick to it! So what should this plan look like? Swim – Relatively speaking the swim is a very short part of your day both in half and full iron distance. Pacing strategy in both is the same; essentially start steady and settle early into your pace, ensuring that you don’t over […]
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Bastion – your race day nutrition
Posted on May 12, 2017 by jofrancis in Nutrition, Training PlansHow much? The body stores around 90 mins worth of glycogen fuel in your muscles and organs but once this is used you need to be continually replenishing your carbohydrate stores. A general guideline for a long distance endurance event is that you should be consuming around 1 g of CHO (carbohydrate) per kg of […]
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Bastion – your mental strategies
Posted on May 12, 2017 by jofrancis in Planning, Training PlansThink through your “what if scenarios”. This means thinking through the (most likely) things that could go wrong on the day and deciding your actions now. Your list could include ‘what if I drop one of my drink bottles as I am cycling’. The answer will depend on you and there is no right or […]
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The Bastion – your biggest block of training
Posted on May 12, 2017 by jofrancis in Long Distance Preparation Days, Mixed Bag, Training Plans8 weeks out from your Bastion and you should be heading into your biggest weeks of training so plan carefully. Remember that 3 weeks out from the event you will begin your taper (more on that in a few weeks) so now is the time to get the last of the hard work done. Many […]
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Feedback: IM Wales Training Plan
Posted on September 24, 2013 by liz in Feedback, Training PlansDear Liz, I just wanted to say thank you to you and the team for the training programme that I have followed all the way through the last 9 months – almost to the letter! Apart from adding in a half Ironman one weekend I have stuck to the programme and really enjoyed seeing various […]
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