Page 49 - Trimax_mag162_pagesuk
P. 49

TRAINING






        The expert answers you                                - do core training 3 times a week to have solid
        « I’m preparing my first Ironman this summer and I’m  foundations of physical condition.
        very motivated. How to increase the load of training
        with no risk? »                                       - if it’s possible, ride your bike or walk at a rapid
                                                              pace to your job. The few kilometers that you
        An Ironman is a Long Distance event that you have  will do every day will constitute excellent aerobic
        to prepare progressively and meticulously.            foundations.


        The goal is to have the best level of performance  - do a training camp 1 to 2 months before your goal.
        while keeping as much physical and mental  - take one week off every 3-4 weeks.
        freshness as possible on D-day. To achieve it, the
        optimal duration of preparation is 6 months.          - get help by an expert coach for your training plan.


        To increase the training load with no risk, there are
        many ways :


                OVERTRAINING


                ABOUT  transitory tiredness and comes when we train hard. A few days off to recover are enough
                 You mustn’t mix up pre-overtraining and real overtraining. The pre-overtraining induce

                 to regain all your capacities.


                 The overtraining syndrome is characterized by an important tiredness and decrease
                 of performances. Two weeks off are not enough to correct a real overtraining state.
                 An excessive training and/or racing plan often cause overtraining. This syndrome is
                 potentiated by stress factors linked to daily life (repeated trips, important professional
                 activity...).


                 A deep overtraining state can cause chronicle tiredness which is a seldom pathology,
                 very difficult to treat.


                 In  addition  to  the  decrease  of
                 performances,        overtraining
                 is    characterized      by    the
                 main     following     symptoms:
                 important tiredness, depression,
                 phlegmatic behavior, high heart
                 rate at rest, drowsiness, difficulty
                 to  make  the  heart  rate  higher
                 during  an exercise, decrease  of
                 libido,   amenorrhea (women),
                 loss of competitiveness, higher
                 prevalence       of     infectious
                 conditions...



                                                                                                                   49
   44   45   46   47   48   49   50   51   52   53   54