After 3.8 km of swimming and a 180 km ride, there's nothing left for the ironman except a 42.2 km marathon run. In the fifth episode of The Road to Kona series, Craig Alexander takes us through the final phase of the ironman triathlon.
The running course at the championship in Kona, Hawaii offers an unparalleled experience. Craig Alexander shows us what it's like to be there, experiencing the undulating terrain of the lava fields and exposure to all elements.
In this episode, Craig Alexander describes his strategic approach to the run. Sizing up the other competitors helps him assess where he stands. Craig points out how a poor running technique can be indicative of a struggling competitor.
Craig Alexander also details his approach to training for the marathon run. One of his main rules is to keep the run interesting. Craig switches up his locations so that the stimulus stays fresh, helping him to achieve maximum results.
Training sessions are also split up by intensity. For high cardio and strength sessions, Craig Alexander takes on hill sets and sand dune running. For endurance and recovery sessions, he mixes in light aerobic runs. The key is to develop the right structure so that every session has its place.
When it comes to his mental strategy, Craig has a few other tips to share. While out running, Craig likes to picture his races and different possible scenarios to avoid constantly looking at the clock. He also emphasises the importance of focusing on your present needs like hydration and fuel. Finding the perfect balance all comes down to racing to your own strengths so that you 'hit the wall' just before you hit the finish line.