Chris McCormack, the Ironman star Macca, won the IRONMAN World Championships in 2007 and 2010 and became a household star in the world triathlon. An extremely clever triathlete with smarts and muscles.
Macca shared his triathlon training “Bible” with triathlon enthusiasts at the event.
Swim
Macca: “Make the body and the water level as horizontal as possible, because this is the most efficient and safest.”
If your body is tilted, it is likely that the players behind will press you over; normal kicking can keep you level and protect yourself. In domestic competitions, due to the limited number of entries, there are really few opportunities to press up from the back. Most of them are pulling your feet from the back or pulling your feet away. It is like a battlefield! Especially when it comes to the turning point and exit, there are really a lot of people at this time.
He also reminded the players that they should never use physical strength too much in swimming, and they should find a smooth rhythm when swimming.
Cycling
Macca: “It’s hard to win 10 minutes on a bicycle, but it’s easy to lose 10 minutes in running.”
Therefore, the main point he shared is that the cycling program should never let the heart rate performance fluctuate, that is, don’t sprint frequently.
Macca said that some race routes will have undulating terrain that can tempt athletes to sprint the uphill and downhill sections. His suggestion is to maintain a stable speed and cadence.
Run
Macca: “It’s time to start when you really decide the outcome!”
The running event is where the real strength is displayed. Both of the previous two projects mentioned not to explode and let the physical strength be kept to the end. Macca recommends to pay attention to physical condition at any time and use the method of speed regulation in sections. For example, change the speed every 4 kilometers. If you feel relaxed, accelerate a little. If you feel that the load is too large, slow down a little. Change at any time.
Mindset
Macca’s mindset in training is, “to be prepared at all times and to take the event as a goal and actually execute it.”
When you are going to participate in a race, it means that you have set a goal. At this time you have to start preparing, whether it is a few months ago, weeks, days. This is a goal, not a joke, the attitude of training is the same.
If there are still 8 weeks before an important race, he suggests that the time can be divided into training 4 weeks to build up and 4 weeks to peak. In the first 4 weeks, some long distance and endurance training programs can be carried out. More intense training items such as explosive training and interval training can be carried out in the 4 weeks before the race.
Rest
We all know that training can have a quantitative index and data. For example, how far did one run, how long did a swim take, and even how much power did you ride on average. But what about rest? What standard do we use to measure that we really rest right, “I performed a high-intensity rest today?” or “I got enough rest today?”
Macca said that he has a fixed day of rest every week, that is, no training. He said that he does some easy low-intensity exercise, so that the body has a proper recovery period. Intense training is important, but the most important thing is to rest properly. Use massage to speed up the recovery.
Read full article in Mandarin on sohu.com
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