This blog uses core disciplines of Sports Science to help Ramsay help improve his Ironman performance. Through the implication of our research, he can improve fitness while remaining physically and mentally healthy.
For Ramsay to biomechanically improve the efficiency of his running technique, he should use methods to increase muscle power in the lower limb muscles to increase force production, which can be done through weight training. This will increase his stride length and decrease stride frequency. Also, through PNF training the flexibility of the muscle increases, and in turn reduces stress in the muscle, reducing the chance of injury (Konrad et al, 2014). When these methods of training are accompanied with running shoes made with cushioning and a shock absorbing capacity, the efficiency of running will increase.
Psychology can help improve Ramsay’s performance. The implementation of mental strategies such as self talk can have benefits including the improvements of techniques and a reduction in self doubt (Weekes, 2004). The blog proposes Ramsay focuses on outcome goals when setting goals to suit is ego orientated personality. This will maximise the benefits of goal setting leading to increased focus (Thelwell and Greenlees, 2003). Finally the use of training partner could lead him to become more motivated due to his predominately extrinsic personality type,. When all these strategies are joined together Ramsay will have a better psychological frame of mind to compete in ironman triathlons.
With age comes a reduction in efficiency of an individual’s immune system and the body’s ability to recover and perform. We can apply the evidence found about nutrition, to promote performance and recovery, to Ramsay’s diet (Singh et al., 1994; Robinson et al., 2012). However, we must take into consideration that everyone works a little differently. As a result of us having such evidence and pre-existing knowledge, this allows us to cater towards Ramsay’s needs and help manipulate what foods will help him maintain a healthy immune system, promote recovery and, most importantly, help him finish the Kona 2016 Ironman in a sub 12-hour time.
For Ramsay, completing a sub-12 hour Ironman triathlon is the goal, however, due to the events of him collapsing last year due to extremely high temperature, Ramsay needs to consider different methods approaching the event to prevent it from re-ocurring. Ramsay needs to familiarise himself with a warm environment prior to the event to improve his tolerance towards heat. Training in climatic chambers will improve his cardiovascular function and eliminate excess body heat (Kenny et.al, 2012). It is also necessary that Ramsay consumes fluids before and during the race to prevent dehydration and heat-related illnesses e.g. heat stress, which could prevent him to completely Ironman Kona this year (Wilmore & Costill et.al, 2004).
A successful ultra-endurance training plan is executed in accordance with the following principles of training: all-around development, overload, specificity, individualization, consistent training, and structural tolerance. Training relies heavily on the athlete’s tolerance to repetitive strain (Zaryski and J. Smith, 2014). Providing Gordon Ramsay knows the strain his cardiovascular system is going through and has regular check ups throughout his training as well as after competition then research states that he is safe to push himself and train at a high intensity prior to his next race where he aims for a sub 12-hour time. Providing he follows stricter prior planning he should be successful without risking his cardiovascular health.
References
Kenney, W.L., Wilmore, J.H. & Costill, D.L. 2012, Physiology of sport and exercise, 5th edn, Human Kinetics, Champaign, IL.
Konrad, A., Gad, M. and Tilp, M. (2014). Effect of PNF stretching training on the properties of human muscle and tendon structures. Scand J Med Sci Sports, 25(3), pp.346-355.
Singh, A., Pelletier, P. A. and Deuster, P. A. (1994) “Dietary Requirements for Ultra-Endurance Exercise”, Sports Medicine, 18 (5) pp. 301-308.
Thelwell, R. C. and Greenlees, I. A. (2003) “Developing Competitive Endurance Performance Using Mental Skills Training”, Sport Psychologist, 17 (3) pp. 318-337.
Weekes, K. (2004) Cognitive Coping Strategies and Motivational Profiles of Ultra-Endurance Athletes, unpublished thesis Dublin City University.
Wilmore, J.H. & Costill, D.L. 2004, Physiology of sport and exercise, 3rd edn, Human Kinetics, Leeds.
Zaryski, C. and J. Smith, D. (2014) ‘Training principles and issues for ultra-endurance athletes’, Current Sports Medicine Reports, 4(3), pp. 165–170.