By Dr. Mayes (Doctor of Physical Therapy & Owner of Iron Physical Therapy)

I’m fresh off completing Ironman Wisconsin, so I wanted to share the top strategies that got me through my toughest (and healthiest) training cycle yet. In case you missed the full race recap, you can check it out here.

1. Have a training plan or coach! 

• Setting the proper intensity and distance for each workout is critical to not overdoing it (possibly causing injury) or under doing it (leading to gaps in fitness). To stay on track, I used the TriDot app an AI powered training program that adapts as you progress. I also incorporated valuable insight from tips and clinics provided by RTA Triathlon out of Ridgewood, NJ.

2. Work on Technique

• I worked hard on technique in ALL three disciplines (swim, bike, run) to improve training efficiency. Swimming is the most technique-heavy (I still have a long way to go), but it represents only a small % of the race so becoming a more efficient cyclist and runner was key. Due to calf issues in the past, I focused most on perfecting my running form using The Pose Method. 

3.Prioritize nutrition (pre, during and post training) 

• You must eat for performance! Poor fueling = poor recovery & performance which can ruin race day! I used the Fuelin app which focuses on sports performance and integrated with my TriDot training program. 

4. Recover just as hard as you train!  

• Prioritize sleep, hydration, stress reduction, tissue work (theragun/massage/foam roller), Normatec boots and PT for tuneups & putting out fires.

5. Maintain basic strength training

• Balancing strength work during endurance training season is challenging, but I maintained lighter strength work throughout. However, I’m looking forward to hitting the weights hard for the offseason rebuild!

6. Train with a group! 

• While most of my training was solo, the highlight every weekend was my long swim and long ride with my “Iron Tri Crew.” Training alongside people who are experienced and supportive is invaluable.

7. Execute a flawless taper and enjoy it! 

• Tapering is hard for most athletes because it feels uncomfortable to do less so close to your race, but fight the urge to push and follow the plan! This is your body’s opportunity to repair, heal and prepare for race day. 

8. SMILE, SMILE, SMILE! 

•  You get to do this!