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Ironman Kona 2016 World Championships


Just a few days away now, this weekend sees the 40th annual IRONMAN World Championships in Kailua-Kona…Hawaii! Triathletes have been competing in the IRONMAN World Champs on an annual basis since 1978. October 8th 2016 sees 2,000 athletes embarking on a 140.6 mile journey; 2.4 mile swim, 112mile bike ride and a 26.2 mile marathon. Find some simple tips below on how you can prepare yourself for similar events coming up, here with the G4 team in Didsbury, Manchester.

Pre Event (Race Week):

Taper your training load in the week leading up to the event, allowing your body and mind to rest and repair for the competition ahead. Short steady training sessions help break a sweat and keep your muscles engaged. Sports massage can be beneficial throughout a training programme leading up to competition, to relieve tired and aching muscles and assist with performance and recovery.

Pre Event (Race Day):

Rest up and get in a good sleep routine, particularly the night before. Make sure everything is packed and your equipment check carried out the night before, so you’re not worrying about last minute problems. Give yourself time to warm up and stretch before your event starts, so your muscles and mind are prepared.

During The Race; Nutrition:

Just like you train for your sport, it’s key to train for your nutrition as well! This will allow you to adjust your nutrition plan to suit your individual needs and truly maximise your performance potential.
Carbs, Carbs & Carbs – Carbohydrates are the body’s key fuel for energy particularly for long duration events. Try carbohydrate loading leading up to an event in the form of solid foods to provide ample of energy and prevent a burnout. During the race have on hand simple carbohydrates that are easy to consume and won’t irritate your stomach. IRONMAN events provide isotonic beverages, gels and bars such as Red Bull, so it’s worth training with what you’ll have access to on the day to check they are suitable for you.
Hydrate – An important factor that can inhibit performance is dehydration, particularly in hot climates (such as Hawaii) that some athletes won’t be used to training in. Electrolytes combined with good old H20 (water) are ideal for replenishing the body’s natural minerals lost during such high intensity events.

Most importantly; ENJOY! Enjoy what you’ve spent the weeks, months or year preparing for! Revel in the atmosphere and put your hard training to good use. Maybe even think of your recovery strategy on those final few laps… how about a nice sports massage at our G4 clinic to sooth those aching muscles…

Also don’t forget; we have physiotherapy, podiatry, personal training  and nutrition advice available too.



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