Why running at a threshold heart rate is beneficial for Ironman run training & factoring in heat

RUNNING AT THRESHOLD HEART RATES - YOUR GUIDE TO IRONMAN MAN RUN IN THE BUILD PHASE

Embarking on the journey of training for an Ironman triathlon is confusing at best with the amount of information available out there. Among the myriad aspects of training, understanding and utilising heart rate zones is crucial for optimising your performance. In this blog, I will delve into the benefits of running at 89% of your threshold heart rate and explore why it's acceptable to allow a slight increase in heart rate during hot and humid weather.

The Significance of Heart Rate Training

Heart rate training is a valuable tool for endurance athletes, providing insights into the intensity of their workouts. Athletes often train within specific heart rate zones to target different physiological adaptations. One such zone is around 89% of your threshold heart rate, which corresponds to a challenging yet sustainable effort. Incorporating this intensity into your running regimen can yield numerous benefits, especially when preparing for the running segment of an Ironman triathlon.

Benefits of Running at 89% of Threshold Heart Rate

1. Improved Aerobic Capacity: Training at 89% of your threshold heart rate challenges your cardiovascular system, enhancing your body's ability to transport and utilise oxygen. This leads to improved aerobic capacity, crucial for the sustained effort required in the running portion of an Ironman.

2. Increased Lactate Threshold: Running near your threshold heart rate helps raise your lactate threshold, the point at which lactic acid begins to accumulate in your muscles. By pushing this threshold higher, you can sustain a faster pace for a more extended period before fatigue sets in.

3. Enhanced Fat Burning: Exercising at this intensity encourages your body to rely more on fat as a fuel source. This is particularly beneficial for Ironman training, where endurance is key, and efficient fat metabolism becomes crucial during the long-distance run.

4. Specificity for Ironman Running: Training at 89% of your threshold heart rate mimics the demands of Ironman running, helping your body adapt to the specific intensity you'll encounter on race day.

Adapting to Hot and Humid Weather

Training conditions are not always ideal, and weather fluctuations, especially heat and humidity, can impact your heart rate and performance. Here's why it's acceptable to allow a slight increase in heart rate during such conditions:

1. Increased Cardiovascular Strain: Hot and humid weather can elevate your heart rate as your body works harder to dissipate heat. This increase is a natural response to maintain a safe body temperature, and pushing too hard to stay within a specific heart rate zone may lead to overheating.

2. Focus on Effort Perception: In extreme weather conditions, it's essential to prioritise your perceived effort over strict adherence to heart rate zones. Listening to your body and adjusting your pace accordingly ensures that you stay safe while still benefiting from the training session.

3. Adaptation to Environmental Stress: Exposing yourself to variations in weather conditions during training helps your body adapt to the stressors it may encounter on race day. This adaptability is crucial for success in an Ironman event.

Conclusion

Running at 89% of your threshold heart rate is a valuable component of Ironman training, providing specific physiological adaptations that are beneficial for long-distance running. However, it's crucial to recognise that training is a dynamic process, and adapting to environmental factors is equally important. By understanding the interplay between heart rate, effort perception, and external conditions, you can tailor your training to optimise your performance and enhance your chances of success in an Ironman triathlon.

What is the best Ironman event to do in Australia?

Green Island, just a 45 minute boat ride from T2 in Cairns. 

Ironman triathlons, a pinnacle of human endurance, find a special resonance in the land Down Under (Australia). While these epic races unfold across the globe, Australia's Ironman events stand out for their challenging courses, breathtaking scenery, and the unique holiday experiences they offer. In this blog, we'll explore what interests athletes to travel around Australia or internationally to Ironman triathlons, with a spotlight on three standout races: the Cairns Ironman, the Busselton Ironman, and the iconic Port Macquarie Ironman. These events not only showcase athletic prowess but also serve as gateways to unforgettable holiday adventures.

Cairns Ironman: A Tropical Paradise for the Ultimate Challenge

Scenic Race Day Experience ⭐⭐⭐⭐⭐

Travel Holiday Experience: ⭐⭐⭐⭐⭐

Crowd Race Day ⭐⭐⭐⭐

Family Friendly Destination: ⭐⭐⭐⭐⭐

Course Difficulty 2.5/5 - Great for a first race or to get a great time.

Cairns, nestled in the tropical north of Queensland, plays host to one of the world's most iconic Ironman races. The Cairns Ironman combines challenging courses with awe-inspiring scenery, beginning with a swim in the crystal-clear waters of the Great Barrier Reef. The Ironman bike course weaves over hills through a coastal highway with views of the Coral Sea. There is nothing quite like this ride anywhere else in the world with such a picturesque coastline, providing participants with a sensory-rich ironman journey.

The support that is on course for the Ironman Cairns is evident with locals really getting behind the event. With cow bells, music, dress up costumes and water guns, the locals do no disappoint in cheering on athletes through their Ironman journey.

However, Cairns isn't just about the race; it's a holiday destination that blends adventure with relaxation. Athletes and their supporters can explore the wonders of the Great Barrier Reef, traverse the lush Daintree Rainforest, and immerse themselves in the vibrant indigenous culture. Cairns isn't merely a race; it's a vacation that encompasses adventure, relaxation, and the triumph of conquering one of the toughest Ironman courses globally.

Looking for Coaching for an Ironman event? We offer online triathlon coaching world wide

Busselton Ironman: fast and scenic take the Challenge in Western Australia

Scenic Race Day Experience ⭐⭐⭐⭐

Travel Holiday Experience: ⭐⭐⭐

Crowd Race Day Experience ⭐

Family Friendly Destination: ⭐⭐⭐

Course Difficulty 1/5 - Great for a first race or to get a great time. A 100% flat course and clear ocean.

On the other side of the continent, Busselton hosts another gem in the Ironman calendar. Known for its flat and fast courses, the Busselton Ironman appeals to both seasoned athletes and first-timers. The ironman race kicks off with a swim in the calm waters of Geographe Bay, followed by a bike leg through the scenic Tuart Forest and a run along the iconic Busselton Jetty.

Busselton's charm lies not just in its racecourse but also in its idyllic setting. Nestled in Western Australia's Margaret River region, Busselton offers participants a chance to indulge in premium wineries, relax on pristine beaches, and explore captivating landscapes. Beyond the Ironman triathlon, athletes can savor world-class food and wine, discover nearby caves and forests, or simply unwind against the backdrop of the sun-drenched shores.

Looking for Coaching for an Ironman event? We offer online triathlon coaching world wide

Port Macquarie Ironman: Where Challenge Meets Coastal Beauty

Scenic Race Day Experience ⭐⭐⭐⭐

Travel Holiday Experience: ⭐⭐⭐

Crowd Race Day Experience ⭐ ⭐ ⭐

Family Friendly Destination: ⭐⭐⭐

Course Difficulty 4/5 - Port Mac is a more challenging70.3 Ironman and 140.6 Ironman event

Adding to the tapestry of Australian Ironman events is the renowned Port Macquarie Ironman. With its courses set against the stunning backdrop of the New South Wales coastline, this race captures the essence of the Ironman spirit. The event features a swim in the Hastings River, a bike leg through scenic countryside, and a run along the coastal path, offering athletes a unique blend of challenge and coastal beauty.

Port Macquarie's allure extends beyond the race as participants and their families can explore the region's charming coastal towns, pristine beaches, and lush hinterland. One of my personal favorites is South West Rocks, just 60 minutes away, a must do if you are a certified scuba diver, ranked in the top ten dives in Australia. This race falls on the start of the Humpback Whale season so a whale tour post race is a must do if you would like an up close and personal experience. The Ironman race becomes a gateway to discovering the natural wonders and cultural richness that define this part of Australia.

Looking for Coaching for an Ironman event? We offer online triathlon coaching world wide

Why Australian Ironman Races Stand Out:

Natural Beauty: From the Great Barrier Reef in Cairns to the coastal charm of Port Macquarie, Australia's Ironman events unfold in some of the world's most stunning landscapes.

Diverse Courses: The varied terrains, from rainforests to coastal paths, add an extra layer of challenge and excitement, making these races true tests of skill and stamina.

Culture and Hospitality: The warm and welcoming Australian culture is evident in the local communities of Cairns, Busselton, and Port Macquarie, creating an atmosphere of camaraderie that enhances the overall experience.

Holiday Destination: Australia's Ironman events offer more than just a race; they provide the perfect excuse for a holiday. Whether it's exploring the wonders of the Great Barrier Reef, savoring the wines of Margaret River, or discovering the coastal beauty of Port Macquarie, these races promise a unique adventure.

Conclusion:

Australian Ironman triathlons, including the Cairns, Busselton, and Port Macquarie Ironman events, embody the spirit of endurance and adventure. As athletes conquer these challenging courses, they're not just participating in a race; they're embarking on a journey through some of the most breathtaking landscapes Australia has to offer. So, pack your gear, embrace the challenge, and get ready for an unforgettable adventure through the heart and soul of Australian Ironman triathlons.

Check out the 70.3 and full Ironman events calendar

Blog by Renee Ker

- Head Coach of TriMotivate Performance Triathlon, Australian Ironman certified Coach and certified Performance Coach.

What is each part on a road bike called?

What are the parts to a road bike test

1. To move your chain into the small and large chain ring, you will need to use the left _________ to make this change.  When you make this adjustment the _______   __________ moves to make the chain move from the small and the large chain ring.  

2. If your chain comes off your need to push the __________________ forward to assist with reducing tension so you can put the chain back on easier.  

3. To be ‘down in the drops’ your hands need to be on the bottom of the _________________ 

4. Your cleats on the bottom of your shoes slot into the ______________   

5. When you select the right gear lever the chain moves up and down the _______________   located on the back wheel.   This makes the gears change.  The part of the bike responsible for making the chain move up and down is called the _________    ____________   

6. When you are doing single leg drills and you notice a clunking noise coming from you bike.   This noise is coming from the __________ . This is due to either incorrect pedaling (non-circular) or having the bike in the wrong gear, usually a gear far too easy.  

7. To take the front wheel off, first you must loosen the _________    ____________ first.  Then you can remove the front wheel from between the ________’s and the __________’s  

8. You sit on the   ____________.   The tube underneath this is called the ________  __________.  This joins into four tubes, called the _______  ________, the ________   _________ and the ______________’s.  One of these is hidden in the diagram but has the same name.    You may need to look at your actual bike to identify this. 

9. The silver or carbon area that comes into contact with the brake pads to slow the bike is called the ________.  (not the case with disc wheels).  

10. The tube along the top of the bike that runs parallel is called the _____ _________. 

11. During a bike fit, If a bike needs to adjusted so the handlebars are closer, you can replace a particular bike part to be shorter.   This part is called the _______.  This is often common for women to have a shorter one, due to having longer legs and shorter torsos, than men.   The same goes for people that have longer torsos, you can also get much longer parts to accommodate torso height.   

12. The tube in which the bottle cage is attached to is called the ________   __________. 

13. When you clean your bike you should ensure you degrease and re-oil your ______ .  By doing this you ride more efficiently, it helps to take care of your bike, and it stops it from rusting.  Another bonus is, if you change your tire, you won’t have black all over your hands.   Clean bikes are fast bikes.