With the Road to Kona at its completion, Craig Alexander looks to the following year's race and begins work on a plan for a comeback. In this episode, Craig details the level of planning that is required for a professional ironman and how all the pieces come together to create a winning formula.
No two years are the same for Craig Alexander. As much for mental stimulation than anything else, Craig is always tweaking and re-evaluating his training so that he stays fresh.
In this episode, Craig announces his goal to win the ironman championship at Kona next year. With that goal in mind, Craig works backwards from the race date to schedule his training and preparatory races.
Overall, it's an eleven-month plan that involves a lot of physical and mental work. This coming year, Craig has decided to race the half-ironman at Port Macquarie, which is a change from previous years.
The year's training program is broken down into periods of varying intensity. During a heavy volume block, Craig will do 600-800 km a week on the bike and a 100 km of running.
Craig Alexander stresses that recovery is often the most overlooked aspect of training. Craig talks to us about nutrition, hydration and the importance of sleep in the recovery equation. Aside from these elements, Craig boosts his recovery with two massages a week and regular ice baths.
Craig Alexander reassures us at the end of the episode that he will not be making any drastic changes to his training plan, as he owes a lot of his success to the formula he has developed. While Craig has proven his ability to reach the top of the mountain, his challenge will be proving he can stay there.