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4 Pro Tips You Need To Know Before Stepping Up To Ironman With Tim Reed

4 Pro Tips You Need To Know Before Stepping Up To Ironman With Tim Reed


(ambient music) – Right, we are delighted to be joined by 2016 Ironman 70.3 World Champion and winner of 20 or 21 Ironman 70.3s, Tim, tells me So thanks for coming along. – My pleasure. – Now, Tim has stepped up
from racing Ironman 70.3 a few years ago now with lots of success. Ironman champion as well. But what we would love
to speak to Tim about is what he found unexpected about that move from short course racing
through to Ironman. – Yeah. I think first of all, I never liked the term stepping up. Because they’re all
very different, I think. Whether you’re racing
Olympic distance, sprint, or Ironman, or 70.3, you just train differently for it. They all hurt a lot. It’s a different sort of suffering. But yeah, really came to
talk about the differences I found going from
Ironman 70.3 to Ironman. It was a pretty steep learning curve, in terms of the pro racing. – So in that specific
moving up to Ironman, what springs out as your
most obvious tip number one? – Well I think the most
obvious thing for me was bringing in my wife and my kids and making them a part of it because it’s a massive commitment, and I had to really communicate, “Okay, this will be the serious build.” I’m going to do, eight
weeks where I’m sure to be in monk mode we call it, and– – Is that a family term for it? – Yeah. I’ll be pretty exhausted, maybe a bit short with my temper. But then after it, we
really plan a good holiday as a family, or a break, and almost give back to make sure I make up for the time where
it’s been all about me. So I think it’s really
important to sort of realize, get everyone on board with the commitment. Otherwise, it can just
become a bit of a stress for everyone. But if everyone knows there’s
a start point, an end point, and then the goal is ticked or not ticked, but then you move on and do
something fun as a family, I feel like it’s much better accepted and you can then probably
do one next year. – So it’s like a risk, reward. – Exactly, I just think you
can’t just sign up for one without bringing your family on board and letting them know the process because it can certainly wear
everyone down after a while. – Yeah, so there you go, have the backing of the family behind you. (upbeat music) – Right, now we’re on to tip number two. So what is it, Tim? – Well, I think when I first
started training for Ironman, I figured, well, I have to
do more miles and more hours. – I think we all felt that, yeah. – Yeah, and so therefore I was like, “Well, I’ll just do less
recovery and train more.” And that certainly didn’t work. You do have to do more training, but rather make your key sessions bigger and then keep your recovery
the same if not bigger than when you were doing 70.3 racing. So typically, I have two
to three easy days a week. And an easy day might be
just an easy ride and a swim. – [Host] So there’ll be some
likely activity in that– – At least two of those
easy days out of three will be some activity. One day is normally completely off. But then the bigger days are a lot bigger than what I was doing for 70.3 training. So I might do a 4 1/2, five hour ride with a 1 1/2 hour run off which is far more than I would
ever do for 70.3 training. But then the recovery
still has to be very large so you can absorb that training. – And a quick question
for me there is sleep. Would you try and sleep more or does that just happen
by default all the time? – Oh, I would love to. I do have three children, so yeah. There’s a limit to what
you’ll get (laughs). I mean that’s the ideal
situation, and of course, but realistically, there’s
no point in training if you can’t absorb it. And so you have to match the
recovery to what you can, sorry, match the training to
what you can recover from. – So literally, allow some
space there for the body to absorb all that
training that you’ve done. – Yeah, absolutely. If you can’t recover,
it’s a waste of training. – [Host] Right, so we’ve
got two tips under the way. What’s your third? – Yeah, I think the big
learning point for me was just getting my nutrition
and hydration right. Everyone’s very different, specifically in how much they sweat and how many electrolytes they’re losing. And I’m a big sweater, I lose
a lot of salt when I sweat. And so it was learning, first of all, how much I can actually
drink during sessions which drastically changed how I would recover after the session. So getting that right was very different. Because 70.3 racing, it’s
three, three hours 45, four hours. – [Host] For you (laughs). – Yeah, and even most of the sessions, it’s two hour rides
with lots of intensity. And you can get by. – [Host] So you can almost
fudge it a little bit with the shorter distances.
– You can, even with racing. You can sort of get it
wrong and hang in there and survive for four hours. But certainly in Ironman
racing you have to have that nutrition dialed
and hydration dialed. And for me that only came about, I mean you can read as much as you want, but ultimately, it’s
individual and I think it’s trial and error to get that right. And also the day-to-day
nutrition with your training. You’re burning a ton of calories, and while you don’t want
to feed up on junk food and whatever else, if you
don’t eat enough healthy food you’ll find yourself just suddenly,
– Got nothing left to exert. – you’re suddenly in a shop just shoving lollies and
chips down your face, so – [Host] Been there. – I think you’ve almost got to plan for it and realize that on your rest days, you will end up just eating and grazing most of the day and it’s okay. So yeah, the nutrition and
hydration aspect of Ironman training and racing was very different to racing over four hours or shorter. – There you go, you heard the man, once you’re moving up
to Ironman, find a plan to get through your
hydration and your nutrition. (upbeat music) – Right then, so Tim’s going
to take us on to our final tip for moving up to Ironman. – Yeah, I think the
final tip I would give is if you’re already fit for Olympic distance or Ironman 70.3 events, you don’t need to do these
six-month Ironman builds. – [Host] You see a lot of people getting caught up in that, don’t you? – Yeah, I mean there’s only
so much the body can take and hormonally, it starts to wear you down and the fatigue starts to catch up. I think if you’re already
fit you can probably do a six to eight week,
very specific, Ironman prep. And if you’re not very
fit, then you can do, obviously do your base period to get to a reasonable level of fitness, but that doesn’t have
to be crazy, you know? There’s going to be a
little bit of craziness with an Ironman prep, you
can’t get away from that. But I think you got to be careful with how long that goes on
for because everybody is human and the body starts to wear out. – And you don’t want to be
getting in to that goal race that you’ve hopefully vetted
all that help and time, especially from the family
that you’re talking about, and then be dreading the thing. – 100%. You don’t want to be dreading it and you don’t want to be totally wrecked by the time the event rolls around. – Right, hopefully, you
find those tips very useful and you can take them
on board for your prep into your next Ironman. So hopefully, you’ve enjoyed that video. Find that thumb-up white button. And also the globe onscreen wherever it is to make sure you get all the other content that we have got on the channel. And if you want to see a video, well, Tim’s got one here for you. – Yeah, if you want to see a video on how to train for an Ironman, ten hours a week of training, click here.

11 comments on “4 Pro Tips You Need To Know Before Stepping Up To Ironman With Tim Reed

  1. So the takeaway from this is, if you are fit enough for a middle distance triathlon, you can probably be okay on a long distance, provuded you can dial your nutrition. Nice, it's a very good confidence boost!

  2. I was about to type in “I don’t like it when someone says a bigger distance is stepping up” and then it came out of his mouth 😄. Kenenisa Bekele’s 5000m and 10,000m are just as mind blowing as his second fastest ever marathon time, distance is not everything.

  3. Great tips 👍 I’m at sprint level at moment and working and training at hours for half iron man and even I find on rest days I’m so hungry so tip 3 very useful and made feel better as I not understanding why so hungry 😋 training around 13 hours at moment but recovery to match it

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