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{"ID":96,"SpaceID":5,"PageID":43,"HasCommentsThread":false,"SeoTags":{"OpenGraphTags":[{"ID":"og:title","Name":"Going Long Pt5 - Ironman Copenhagen!"},{"ID":"og:type","Name":"website"},{"ID":"og:url","Name":"https://www.petersfieldtriathlonclub.co.uk/Cms/Spaces/NA2/Going+Long+Pt5++Ironman+Copenhagen"}],"NonOpenGraphTags":[]},"Path":"Going+Long+Pt5++Ironman+Copenhagen","Title":"Going Long Pt5 - Ironman Copenhagen!","Author":{"ID":4,"Name":"Fred McCaig","CompanyName":null,"HasEmail":true},"Version":1,"IsDraft":false,"IsOldVersion":false,"PublicationDate":"25/02/2024 14:16","VersionDescription":"v1 - Fred McCaig","HideHeader":false,"IsFullWidth":false,"ThemeCode":null,"BackgroundColour":"rgb(182, 47, 61)","JumpLinks":[],"Blocks":[{"Columns":[{"Width":12,"WidthClasses":"col-md-12 col-sm-12 col-xs-12","Elements":[{"ID":541,"Type":"HTML","Content":"\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eWell aren\u0027t you all lucky, two reports in the space of a week, and another return to the going long series no less! Today we hand the reigns back to our now double Ironman, Chris Redmond to share some more knowledge from his racing and prep for Ironman Copenhagen!\u003c/span\u003e\u003c/p\u003e\n\u003ch3\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eTriathlon Triumphs and Tumults: My Ironman Copenhagen 2023 Adventure!\u003c/span\u003e\u003c/h3\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eMy epic adventure at Ironman Copenhagen on 20th August 2023 follows – this was the 10th iteration of this event. I chose Copenhagen because it was rated as a \u0022must-do\u0022 Ironman, and, let\u0027s face it, the flight from London was practically a hop, skip, and a jump away.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eNow, before I dive into this comedic triathlon of fun, you should know this was my second Ironman this year. Yep, I\u0027m a glutton for punishment! After surviving Ironman Austria eight weeks earlier, I decided to wait two whole weeks to recover (very generous, I know) before diving back into training. My reasoning was that I had spent so long training, that I might as well use the fitness and build on my lesson learned.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eFrom Ironman Austria, I had learned that there was a lot of conflicting advice and I thought I should get a coach or mentor. After two weeks of searching far and wide, I realized the most impeccable mentor for my Ironman journey was none other than myself. I was always available, 24/7, rain or shine, swim, bike, or run. Who needs an external mentor when you can guide yourself to triathlon glory?\u0026nbsp; Joking aside I should have got a coach or mentor and a training buddy!\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eCopenhagen, a city with the size of Portsmouth, but way more blondes, greeted the family. It\u0027s so cycle-friendly that even the pigeons wear helmets! The lagoon served as our salty bathtub for the sea swim, and the city\u0027s narrow streets and countryside to the North became our personal racetrack. Oh, and did I mention the Danish Houses of Parliament as our glorious finish line?\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eNow, my training was going great until I became best buddies with antibiotics just two weeks before the big day. There was a point where I seriously considered becoming a professional couch potato instead of an Ironman. But, against all odds (and my insurance policy), I made it to the start line. One of the challenges of Ironman training is actually getting to the start line!\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eOnto my kit changes from IM Austria: I swapped my wetsuit for one that would fit a significantly slimmer (redefined shape wise) version of me, changed my bike shoes to something that wouldn\u0027t maim my feet, and revamped my nutrition strategy. You know nutrition is the fourth discipline, right? Well, I almost flunked it in Austria, so this time I did my homework. I stuffed myself with carbs and caffeine gels and calculated my caloric needs like a math wizard on steroids. I opted for more solid foods on the bike. And speaking of gels, some of those things in Austria I opted for neutral-tasting, easy-to-chew solids that didn\u0027t make me question my life choices. In case you\u0027re curious, it\u0027s all about carbs and electrolytes! I mean, who needs that old-school wisdom of eating salty food when you can pop some salt tablets, right?\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eThe swim went swimmingly (pun intended) \u003c/span\u003e\u003cbr\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false},{"ID":542,"Type":"IMAGE","Content":null,"ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":"https://www.petersfieldtriathlonclub.co.uk/Client/Images/Cms/372129630_645417124234872_4561635115766900260_n.jpg","ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":"white"},"SubFont":{"Size":null,"Colour":"white"},"Alignment":"centre","Position":"bottom","Margin":null,"BackgroundColour":"black","Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false},{"ID":543,"Type":"HTML","Content":"\u003cp\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eand the bike was fast and flat - I missed my goal by 5 minutes, but who\u0027s counting, right?\u003c/span\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false},{"ID":544,"Type":"IMAGE","Content":null,"ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":"https://www.petersfieldtriathlonclub.co.uk/Client/Images/Cms/372554765_1490076635062861_2597792597071338927_n.jpg","ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":"white"},"SubFont":{"Size":null,"Colour":"white"},"Alignment":"centre","Position":"bottom","Margin":null,"BackgroundColour":"black","Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false},{"ID":545,"Type":"HTML","Content":"\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eThen came the run, the supposed crown jewel of my triathlon skills. Well, let\u0027s just say I prefer swimming with the fishies and pedaling through the than pounding the pavement at 95KGs (15 stone). The London Marathon seemed like a breeze compared to this! I need to work on my bike to run transition – like losing 15KG might help!\u003c/span\u003e\u003cbr\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false},{"ID":546,"Type":"IMAGE","Content":null,"ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":"https://www.petersfieldtriathlonclub.co.uk/Client/Images/Cms/372266612_200167833073563_5733019829858711265_n.jpg","ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":"white"},"SubFont":{"Size":null,"Colour":"white"},"Alignment":"centre","Position":"bottom","Margin":null,"BackgroundColour":"black","Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false},{"ID":547,"Type":"HTML","Content":"\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eMy equipment recommendations goes beyond the basics. Here\u0027s the lowdown on some crucial additions to your Ironman arsenal:\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eSocks: Balega blister resist - The best socks that I found, because who wants blisters as race souvenirs?\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003ePower Metre: An absolute game-changer! With this gadget, you can set alarms to keep yourself from going full throttle too soon. Prevent burnout and save your energy for the grand finale!\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eClip-on Aero Bars (Profile Design): If you decide to go full speed ahead with clip-on Aero bars, make sure they have adjustable stack height. Comfort is key when you\u0027re crouching into that aero position.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eTyres: Continental Gatorskins - These bad boys were my choice because I had nightmares about punctures haunting my Ironman dreams. I had experimented with Continental GP5000 S TR going down the tubeless option and changed pressure, sealant and anything else to no avail.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eIM Austria taught me the importance of nutrition of which I knew nothing about. I had to self teach. When it comes to nutrition and electrolytes, my trusted choice is Precision Fuel and Hydration. It\u0027s my secret sauce for maintaining the right balance of nutrients, sodium levels, and hydration throughout the gruelling race. Oh, and don\u0027t forget those trusty sandwiches to keep me fuelled and satisfied!\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eBut wait, there\u0027s more! We also love easily digestible carbs like bananas, energy gels, and sports drinks during the race. They keep us going strong. Just remember, it\u0027s a delicate dance between carbs and hydration. Too much of one without the other, and you\u0027ll be singing the bonk blues. And hey, don\u0027t just take my word for it. Consider consulting a sports nutritionist or dietitian to customize your nutrition plan based on your unique needs and training regimen.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eNow, let\u0027s talk carb loading. It\u0027s like the superhero transformation before the big battle – in this case, an Ironman triathlon. The goal? Maximize those glycogen stores and keep fatigue at bay. The magic formula is about 7 to 12 grams of carbs per kilogram of body weight daily during the carb-loading phase. For instance, a 95 kg athlete (me?) aims for roughly 665 to 1,140 grams of carbs per day. Ka-pow!\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eTrisuit: Consider a 2-piece or having a change of clothes on hand. Trust me; it\u0027s a game-changer during those transition phases when you need a fresh start!\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eSo, there you have it, folks! My secret sauce for a successful Ironman race. Now go out there and conquer those triathlon dreams! #IronmanGear #TriathlonEssentials \u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cstrong\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eAdditional notes on nutrition:\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eCarb loading, also known as carbohydrate loading, is a strategy used by endurance athletes to maximize glycogen stores before demanding events like Ironman triathlons, enhancing endurance and delaying fatigue onset. Here\u0027s a brief summary of the process and food recommendations:\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e1. Timing: Carb loading starts 2 to 3 days before the event, with increased carbs, reduced training, and maintained calorie intake.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e2. Carb Intake: Aim for 7 to 12 grams of carbs per kilogram of body weight per day.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e3. Carb Sources: Focus on whole foods like whole grains (brown rice, quinoa), starchy vegetables (sweet potatoes), legumes (beans), and fruits (bananas).\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e4. Meal Timing: Distribute carbs evenly across meals and snacks.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e5. Hydration: Stay well-hydrated with water and electrolytes.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003e6. Avoid High-Fat and High-Fiber Foods: During carb loading, opt for easily digestible carbs.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eRemember, carb loading is strategic, not excessive eating. Listen to your body, avoid new foods before the event, and consider consulting a sports dietitian for personalized advice.\u003c/span\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cstrong\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eTriathlon 80/20\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp dir=\u0022ltr\u0022\u003e\u003cspan style=\u0022color: rgb(255, 255, 255);\u0022\u003eThe Triathlon 80/20 plan, developed by coaches Matt Fitzgerald and David Warden, focuses on optimizing triathlon training by dividing it into three intensity zones: low, moderate, and high. 80% of training occurs at low intensity to build endurance, while 20% is split between moderate and high intensity for speed and power improvement. Low-intensity workouts are conversational and form the foundation, moderate-intensity sessions challenge but allow conversation, and high-intensity workouts are intense but short-lived. The plan is customizable for different athletes and race distances, promoting balanced fitness, injury prevention, and enhanced race performance. For more details, consult their book \u002280/20 Triathlon\u0022 for personalized guidance.\u003c/span\u003e\u003cbr\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false}]}],"ColumnSpacing":"0px","BottomMargin":"0px","TopPadding":"0px","IsFullWidth":false,"IsBackgroundFullWidth":false,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""}}],"PageURL":"https://www.petersfieldtriathlonclub.co.uk/Cms/Spaces/NA2/Going+Long+Pt5++Ironman+Copenhagen?version=1","AllVersions":[],"Comments":[],"UpdatedComments":[],"Spaces":[],"IsWatching":false,"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanCopy":false,"CanCreateTemplate":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false,"CanWatch":false}
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