Archive for the ‘savijeti za trening’ Category

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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.

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.

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