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Ironman Kona 2024 je bio rekordno brz

30 October 2024
‼️NAJBRŽA KONA U POVIJESTI OD 1978‼️
Završeno je Ironman Svjetsko prvenstvo na Havajima. IRONMAN PRO Svjetski prvak je Patrick Lange (GER) kojemu je ovo treća pobjeda u Koni, postavljajući rekorde staze 2017, 2018 i 2024. 😮Novi rekord iznosi nevjerojatnih 7 sati 35 min 53 sekundi.
Zanimljivo je da čak 12 profesionalaca od 54 koliko je startalo utrku  nije završilo utrku. Triathlete.com donosi zanimljiv članak o tome.
Hrvatska je dobila i dva nova Kona Ironmana.
– Matej Jukić (M30-34) sa vremenom 9:03.
– Davor Pavičić (M 55-59) sa vremenom 11:33.
Po drugi puta u Koni je završio i Robero Carfagno (M50-54) u vremenu 11:15.
Treba istaknuti kako je Matej ostvario plasman u TOP 20 u kategoriji.
Čestitamo svima koji su uspjeli završiti ovu vjerojatno najtežu Ironman utrku! Evo tko je Hrvata još sve uspio u dugoj povijesti natjecanja (1993-2024).
Tridesete godine života opet su potvrđene kao najbolje godine za postizanje PB i rekorda u Ironmanu. Jedna zanimljivost- najbolji rezultat u M30-34 je zapanjujuće brz- 8:27, to je brže vrijeme od IRONMAN PRO svjetskog prvaka Normana Stadlera iz 2004. godine.

How to train for an IRONMAN sports goal in 2023

30 December 2022

We bring guidelines that can lead you to the perfect IRONMAN experience! Find yourself in these six and, based on your previous experience in triathlon, find out your ideal race and the framework of your Ironman training plan.

-Beginner with no triathlon experience
-Triathlete with experience in shorter triathlon disciplines lasting 1 to 3 hours
-Experienced Half Ironman (one completed half)
-Experienced Ironman (one completed Ironman)
-Very experienced Ironman (more than one completed Ironman)
-Ironman PRO

The length of the preparatory period on the basis of which we write the plans are:

12 months the shortest/ 18 months recommended
9 months the shortest/ 12 months recommended
6 months minimum/ 10 months recommended
5 months minimum/9 months recommended
4 months the shortest/9 months recommended
2 months minimum/6 months recommended

Weekly/Maximum training volumes per week (maximum is usually 5-8 weeks before Ironman)

5*/15 hours
7*/15 hours
7*/18 hours
10*/22 hours
12*/25 hours
20*/32 hours
*Applies to the first few weeks of training up to two months. For example, a beginner who starts his plan with 5 hours a week of training, reaches a peak load of 15 hours only after about 10 months of training. All plans foresee a short adjustment period before starting.

Your good race choice is:

1. Ironman Barcelona, Challenge Amsterdam, Podersdorf
2. Ironman Barcelona, Challenge Amsterdam, Podersdorf
3. Ironman Copenhagen, Ironman Italy
4. Ironman Austria, Challenge Roth, Ironman Tallinn
5. Ironman UK, Ironman France Nice
6. Ironman Hawaii

Before the Ironman goal, we set at least one long distance training and the more experienced/ambitious you are, the more they will be repeated (not necessarily one after the other) and amount to: 5 km swimming, 180 km cycling and 32 km running.

Don’t worry, the target plane in Ironman, at the 226th kilometer, is also reached by people with increased body weight, diabetes and other minor health problems, with an often visible improvement in their health status.

And while everyone can get the perfect IRONMAN experience, not every plan will allow you to! We cooperate with the World Ironman Organization and the training plan is sustainable in the long term because our goal is to reduce unnecessary health and financial risks and achieve more with less! We deliver and monitor the training program via a simple application compatible with Garmin, Strava and Intercom in four support depths.

Perfect Squat for triathletes

10 November 2021

One of my favorite exercises is squat. It is a great combination of lower body and core strenghthening exercise. It is great for multisport athletes as it reduce overuse injuries. It should always be a part of an balanced triathlon training program but it is also great for everyone as it helps maintain function and integrity durng movement in daily life (work, hobby, gardening, etc).

I do every day 3 x Squat. Beginners can flex their knees until 90 degrees. Hold in the position for 1-5 sec (rest short). Later you can try to perform squat by reaching parallel.

Here are 5 things you didn’t know about swimming

27 October 2021

Only a small percentage of the population is swimming regular throug the year. Awareness that swimming is healthy and fun, lack of time and fear of the water are just some of the reasons why millions of people around the planet do not swim.

Here are 5 things you didn’t know about swimming!

1. Although swimming is often the first barrier for a beginner to finish the Ironman, the average time is 1 hour and 15 minutes (within 12 hours race) shows that swimming could be the easiest part of the Ironman.

2. Swimming is not a “privilege” of  swimmers. Today, there are swimming accessories, such as Lift Short (increase buoyancy and  body position in the water), a Kick Board, Paddles and even swimming watches and goggles that tell you how to swim and help you gain swimming sensibility in the water.

3. The ideal water temperature at which a person maintains the internal body temperature during long-term swimming is 27 C. This is the average water temperature in indoor pools intended for recreational and professional swimming.

4. Swimming does not require much flexibility and swimming itself is a kind of stretching exercise. Most people already have the flexibility needed to start swimming, but unfortunately also the problems with the hips, ankles, knees and spine that you guess – swimming can help!

5. Neoprene swimsuits allow children and adults to extend the swimming season in open water (16-23 C). In Dalmatia (Croatia), the season begins in April and end in Noveber, while in the northern part of the Adriatic (Kvarner) is up to two months shorter. Special swimming neoprenes (Thermal) are available on the market, which allow swimming in cold waters at a temperature of 8,5 C to 16 C.

Relax these muscles while exercising

17 October 2021

Think about how you can be more economical while exercising. One way you can achieve this is to relax some muscles that are not necessary for the action you are doing.

These are our 4 areas of our body that we focus on.

JAW MUSCLES. One of these muscles is also the strongest muscle on the body and if we relax this area of ​​the body while running we can save energy for the long run.

PALM MUSCLES. By relaxing the muscles around the wrists and hands, we relax the muscles of the forearm. You will relax thus area by opening your fists. You can practice this injogging and then transfer the exercise to harder and faster runs.

FACE MUSCLES (SPACE BETWEEN EYEBROWS). Relax the facial muscles and the space between the eyebrows. The easiest way to achieve this is with a smile during exercise. In addition to saving energy, you become more positive and look better.

ABDOMINAL MUSCLES. This large group of muscles is an integral part of the functional “core” (35 different muscles). They are very popular but often overrated. Excessive spasm of these muscles can take up energy and prevent relaxed abdominal breathing and can lover economy of exercise.

Three mistakes during recovery phase

13 October 2021

The road to your success in the new training seasone could start with a rest. If you are in the final stages of the competition phase or you are already in the rest period, think about how you will make the transition between the two macrocyclus.

1. Too short or inadequate rest period
A complete rest after the marathon and Ironman should last 4 to 5 weeks. Even if you haven’t finished the season with such a demanding race, my recommendation is that these 30 days be a period in which you will rest, analyze what has been done and think about new challenges. The experience I have in coaching hobby athletes shows me that it is better to double than to shorten the planned rest period.
I consider an inadequate rest to be one in which we replace the primary sport discipline with another sport: for example, a marathoner starts competing in trail races during the “recovery phase” or a triathlete runs a PB in a marathon.

2. Dropping out from balance
Sport success of the hobby athletes greatly depends on the success of balancing between work, family / friends and sports (hobby). We will all feel certain problems and discomfort after the end of competition/traning period. It seems that the most difficult mission is to stay committed to a healthy and balanced diet in weeks (even months) without training. It is important to work on healthy training habits (diet, relaxation techniques, improving the flexibility of mind and body) when we are not training. Training habits makes positive changes in our body but the most important ones may have happened in the environment that supports you – Do not forget to thank your family or friend, possible your team at work or your employer. Take care of them, you will know how:). Spend time on them will make you feel better and you will be able to race even faster in the new seasone.

3. Not planning or neglecting the importance of the new training process
Once we recover our body well, it will give us the opportunity to upgrade it in a very intelligent way, but this does not come by itself. Experienced coaches know that the initial period, when we gradually load our training, is the best for learning the new skills, such as improving the running cadence or getting efficient swim/pedal stroke. Athletes who “rush into new challenges” decrease their potential for those immprovement and overall well-being and very offten they do not have long-term strategy /plan.

Don’t get lost, START training with our support.

Exercise intensity control for the beginner

22 July 2021

You chose wisely if you did your traning daily routine and especially if this summer was the the beginning of a new healthier habits like running, cycling and swimming. Not only beginners, but also experienced exercisers often misjudge the intensity of exercise and this can lead to falling out of a “safe” aerobic regime.

Let’s repeat that it is the first two zones that bring the most health and well-being benefits. In the ZONA 1, we consume up to 50% of stored fat in the body (out of 100% of the energy needed to exercise). This regime therefore help to lose weight and reduce body fat, which for the vast majority of exercisers is the primary goal.

With this easy and fast intensity check out for beginners, you can quickly determine the intensity of the exercise you are performing.

Can you do during the exercise?

  • “Talking and singing?” You are probably exercising very lightly and relaxed. Examples include random exercises like cleaning the house, walking to the store, walking up the stairs, etc. This is an aerobic exercise (light).
  • “Talking but not singing?” This will probably moderate intensity. Examples include tempo running, water aerobics, cycling on a flat surface, tennis in pairs, hiking on a flat surface, etc. This is an mix between aerobic and anaerobic exercise (moderate).
  • “Neither pleasant to talk nor to sing? You exercise hard at high intensity. Examples include strong running, fast swimming, tennis, cycling uphill or hiking uphill, etc. This is an anaerobic exercise.

Learn more about the advantages of all training zones and how to do efficient training in triathlon by joining the official Adriatic Coaching triathlon training camp this fall in Dalmacia-Croatia(25.9-1.10.2021). Suitable for beginners and experienced athletes who whant to know more from the experineced athletes and coaches.

My Wings for Life

28 April 2021

As experienced in 8+ hour races, at the beginning of 2014 I received an offer to be the director of the pilot project of the Croatian race Wings for Life World Run. Since I was still an Ironman PRO at the time, so i chose the promotion function that I still do today, eight years later.

These are my five details from “Wings” that you probably didn’t know about.

The format of the race was 100 kilometers and we were thinking about refreshments after Šibenik, almost 90 kilometers away from the start in Zadar. Every year after that, the race was supposed to go to another city and this was the most demanding “run project” in Croatia at that time.

In 2015, I wanted to win the race so badly that I had to give up due to exhaustion and dehydration. It was a big defeat for me, because I ran for my sick dad who always wanted me to win. That same year, I finished my IRONMAN PRO career with eighth place at Ironman Austria. After the race, due to fatigue, i I couldn’t join in RTL Direct studio with Zoran Šprajc. I am very sorry today to miss the opportunity to share my last Ironman race thoughts with public.

The coldest, but for me the most beautiful press meeting, was held in the precious church of St. Donat in Zadar, where the international director of the race Colin Jackson was also present. The temperature in the room was barely 12 C, but we were warmed by enthusiasm and positivity. Already in 2014, the project had over 3,000 applicants.

On the morning of the Wings for Life World Run in Zadar 2016 (the year I won the Zadar edition of Wings) I ate three boiled eggs instead my usual prerace oatmeal. I started the race far behind, which was perfectly fine, since I had no pretension to the first place :). Rest ist History!

In 2020, due to pandemic, we ran through the app. I ran “solo” in the UNESCO-protected Ager in Stari Grad on the island of Hvar. I lay in the field most of the time picking lavender and it was only here and there that the harmony and serene silence of the “lockdown” would be interrupted by the voice from the application – “… you are amazing, keep going …”.

This 2021, I will run in my city of Samobor with my fellow citizens. Run with us for those who can’t – sign up today at WingsforLifeWorldrun.com.

3 tips for Indoor Running for Beginners

29 January 2021

Garage or Outdoor- your body doesn’t feel the different, but you should. Make sure you watch on these three things.

1. Run shorter distances but more often.

Start like a task or commitment. 20 minutes 2-3 times per week run and progressive it up to 10 minutes every 10 days. Once you reach 2-3 times 60 minutes you should set up new goals.

2. Focus on body posture and running cadence.

Proper running form begins with good posture. The center of the hips, trunk and head should all be in alignment—although not necessarily completely vertical.

Most beginning runners tend to run with a cadence of 80 strides—or 160 steps—per minute or less. Faster, more-accomplished runners tend to have cadences of around 90 to 95. Good running form and optimal cadence can allow runners to run longer and faster with less effort.

3. Make it feel easy.

In general terms, when somebody’s starting out the season, you start them with obviously very little if any intensity. Build their aerobic base, which means having them runningat effort levels that are not really strenuous.

5 min stretching for triathletes

10 December 2020

The key to success in triathlon lies in long-term sustainable training.  In lack of time, many triathletes (especially age groups) don’t have some particular stretching routine and when they do this, it happens simultaneously and very often excessively. Muscles become tight and shorted and we are “playing at the edge” of keeping or stopping a training program.

Triathletes need some dose of stretching routine.

Stretching can help us  to better understand overall body stress condition and can help us recover faster.

Triathlete stretching program is good to be:

–simple and short  (workable without other assistance and tools at home, work, holiday, travel)
-focused on lower body (lower body stress syndrome is common among triathletes)

EXERCISE SELECTION

One circle of stretching exercises that will trigger mostly on you lower body and core (ITB band, the lower back, the gluteus, the hamstrings and calves…)

You can work on it any time, best after the workout.

Vary the number of repetition, the time you stay in each position but be aware that big muscles as Quadriceps and glutes need more tome (more than 30”) to stretch efficiently.

Here is semple of stretching exercises for triathlete that you can do in just 5 min.

1-starting with lower back stretch.

2-flow to cobra (on the way stretch your back),

3-push back to bridge and stretch your leg muscles- particularly hamstrings, glutes and calves,

4-right leg step front and move the pelvis forward- stretch the hip flexors,

5-band the leg, raise your hand and stretch psoas muscles and quadriceps,

6-go to “stand up position“ and try to catch high and repeat everything on the opposite leg.

You can use pilates band if you whant to work more on you shulders and leg stretching.

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