July 9, 2016, Muncie IN. Dr Joseph Maroon has again placed first in his division at the 2016 70.3 Ironman race in Muncie, IN this weekend. In temperatures exceeding 90 degree Dr Maroon conquered the 1.2 mile open water swim, 56 mile bike and 13.1 mile run to take first place. Dr Maroon has completed in this race a number of times and has finished in the top three most years. With this first place victory. Congratulations Dr. Maroon!
These victories did not occur without preparation and a commitment to training and proper nutritional support. Below are some tips that Dr Maroon follows and recommends when training for Ironman competitions.
Physical and Nutrition
Being motivated and having a healthy mental and spiritual approach to training simply isn’t enough to train for an Ironman, however; preparing and completing the race is one of the most incredible physical challenges in the world. For me, it takes a minimum of six to eight months of preparation, starting with a base of five to seven hours per week of swimming, biking and running.
Typical Training Regime: Starting 2 to 3 months prior to a competition my workouts range from 16–22 hours per week includes:
- Average of 5–7 miles of swimming per week
- Average 170–250 miles of biking per week
- Average running/jogging/walking 20–40 miles per week
When I began running around that high school track many years ago that eventually led me to competing in Ironmans, I intuitively knew that the fuel I’d been using for my body—fast-food burgers, fries, soft drinks, etc.—was like putting bad oil into an engine. I quickly realized that to maintain and accelerate in a physical fitness program, I needed proper fuel and supplements. I discovered the Mediterranean diet, which is high in fresh vegetables, fruits, beans, high quality protein and avocados, along with healthy fats and good carbohydrates.
In addition, I learned that these nutritional supplements are important:
- Magnesium, which is frequently depleted with intense exercise
- Vitamin D3, CoQ10, carnitine and N-acetylcisteine are all antioxidants for added mitochondrial support
- D-ribose and creatine are also antioxidants for mitochondrial support
- Protein supplementation with a high quality whey protein ( I use Wheybolic Extreme 60 protein by GNC)
- Fish oil and resveratrol, as natural anti-inflammatories
Proper hydration and calories, particularly as the workouts get longer, must be calculated. The grueling length and harsh conditions of an Ironman triathlon cannot be performed without attention to these details. Remember you don’t have to be an Ironman competitor to stay fit. The important thing is to have a goal to work toward. Whether it is weight loss, better physical or nutritional health you have to have a goal and a plan to win!