Tips for Improving Ironman Finish Times

Attorney Amy Goldenberg is an active member of several legal professional organizations located near Closter, NJ, such as the Bergen Bar Association and the Brennan Inn of Courts in Essex County. In addition to her work as a defense lawyer, Closter, NJ, resident Amy Goldenberg is an endurance athlete who has competed in several marathons and triathlons, including a half Ironman.

After participating in an Ironman for the first time, many athletes begin training for the next one with the ambitious goal of beating their best finish time. Here are some tips for increasing speed and completing a faster Ironman.

Mimic Ironman conditions during training. While standard workouts will build up muscle strength and endurance, they won’t adequately prepare participants for the crowded conditions of the Ironman, where hundreds of competitors are racing within close proximity. Experts advise swimming in a group to get a better feel for the experience.

Focus on aerobics. Completing an Ironman relies on the aerobic muscle system, which gains energy from proteins, carbohydrates, fats, and glucose. Athletes can improve their aerobic endurance by performing interval workouts that intersperse high-intensity exercises such as sprinting with walking or light jogging.

Consider nutrition. A participant’s Ironman performance can be positively or negatively impacted by the timing and heaviness of meals. Participants should give their bodies plenty of time to digest meals, and eat a small breakfast the morning of the race. Runners should avoid consuming extra calories on race day, as this can cause digestive problems.