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Getting Your Best Ironman Results

By Ben Greenfield

Maybe you just did your first Ironman and your unhappy with your Ironman results. Or maybe your a veteran seeking to see more from your Ironman results. No matter where you stand in triathlon experience the Rock Star Triathlete Academy offer you critical keys for the swim, bike and run that will assist you in gaining better Ironman results.

Get Ironman Results for the Swim: Swim With Attitude

Let’s face it – the emotions and experiences you have during the Ironman swim can significantly dictate your mental performance for the remainder of the entire race. If you put yourself into a swim position that allows you to become frustrated, you could set-up a damaging cascade of decisions that stays with you during the bike and the run. It may seem illogical, but you can find yourself riding above your goal bike pace by 1-2 miles per hour and destroying your ability to run off the bike simply because you swam 100m off course on the swim and you’re attempting to “make up time”.

So not only do you have to have an attitude during the swim that allows you to shrug off any frustrating experiences that come your way – such as getting kicked in the face, elbowed in the goggles or drafting off course – but you also need to make sure that you position yourself in the swim to decrease the chances of these events occurring. For example, you can swim to the inside of the marker buoys (most people swim to the outside), sight off stationary landmarks on shore (most people try to sight off buoys, which is much more difficult), and draft on the hips of the swimmer in front of you rather than their feet.

Making great swim choices can dramatically affect your Ironman results come race day.

Get Ironman Results for the Bike: Gearing & Cadence

Nothing like mashing the gears for 112 miles only to leave your legs feeling like lead. 90% of Ironman competitors are spin in a cadence of 60-70 RPM. This lack of knowledge on how to spin properly can kill you come mile 80 or 90 on the bike.

So in your practice rides leading up to the Ironman, attempt to ride a course that simulates your race course, and bring a cyclocomputer. Watch your cadence. It doesn’t matter whether you’re training based on heart rate, power, or “feel” – your cadence should be at least above 80RPM, and preferably 85-95RPM, even on the hills.

Getting Ironman results on the run: Nutrition

At Ironman 6 mile into the run can become a blur of cookies, Coke and gels. You have no idea what you grabbed, why you did or how much you slammed down your throat, never mind what your pace is at.

The truth is this: during the Ironman run you have to *own your calories*. This means that every bite of fuel that goes into your mouth is cooly calculated and stored in your mental computer that tells you exactly how much fuel you’ve consumed. There’s nothing like being doubled over with gut pain halfway through a marathon and not knowing whether it was because you ate too much, ate too little, mixed the wrong foods, or somehow grabbed a cheeseburger while you weren’t paying attention.

On your long runs practice calculating how many calories your are taking in and what amount works best for you. Stick to counting your calories and the optimal amount that works for you come race day and you will rock it!

With a proper swim attitude, smart bike gearing and cadence, and attentive run nutrition, you’re guaranteed to get Ironman results.

Looking to crush your old Ironman Results? Go to Rock Star Triathlete Academy and sign up for your free tips now.

categories: Triathlon,Triathlon training,Ironman results,Sports,fitness,Triathlon,Sports,fitness

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Article Citation
MLA Style Citation:
Greenfield, Ben "Getting Your Best Ironman Results." Getting Your Best Ironman Results. 9 Jul. 2010. 14 Sep 2014 <>.

APA Style Citation:
Greenfield, B (2010, July 9). Getting Your Best Ironman Results. Retrieved September 14, 2014, from

Chicago Style Citation:
Greenfield, Ben "Getting Your Best Ironman Results"

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