How to train for an ironman

Regular every day people have to make choices more accurately sacrifices if they want to train for an Ironman.

Table Of Contents:. The thought of doing one yourself, none the less having considered that thought long enough to be looking for a 1 year triathlon training plan, boarders on the heroic. There are a bunch of training plans out there. Some that are 4 weeks long, others 16, but none that are truly focused on athletes looking to tackle a full triathlon for the first time. Before diving into the details of a triathlon training schedule, there are a few mental checks you must make. Just send me straight to the training plan! To say that someone considering such an endeavor needs to be mentally tough, would be a gross and dramatic understatement.

How to train for an ironman

Training for an Ironman distance triathlon is a physically and mentally demanding task that requires a solid plan and a great deal of dedication. In this article, we will provide a comprehensive guide on how to train for your first Ironman triathlon, including the scientific principles behind the training process, and offer tips on how to build up your endurance, strength, and mental fortitude. Before delving into the specifics of Ironman training, it is important to understand the scientific principles behind the training process. The key principles of training fall into three major categories: specificity, progressive overload, and periodization. The three phases of periodization are the base phase building endurance , the build phase increasing intensity and volume , and the peak phase tapering to prepare for the race. Swimming is the first discipline in an Ironman triathlon, and it can be the most challenging for some athletes. To improve your swimming, you should focus on developing your technique, endurance, and open water skills. Swimming technique is critical for efficient swimming, and it is important to focus on body position, breathing, and stroke efficiency. Consider hiring a coach or attending swimming clinics to help you refine your technique. To build endurance, gradually increase the distance and duration of your swims. Aim to swim at least two to three times per week, and include interval training and longer endurance sessions in your workouts. Open water swimming can be very different from swimming in a pool, and it is important to practice in open water to simulate race conditions.

The good news? In the end, it comes down to setting a schedule, making it reasonable and realistic, and sticking to it. Run shoes.

Most people are familiar with the iconic Ironman World Championship race , which historically has taken place in Kailua-Kona, Hawaii every October. Starting this year, however, Kona and Nice, France will co-host the world championship. Still an impressive feat, to be sure, and a great starting goal for those new to long-course triathlon racing! It can often be the Ironman swim distance that deters or intimidates beginners—and those who are new to swimming will certainly want to master the basics in order to feel comfortable and confident. The good news? With the right coaching, feedback, and guidance, you can make progress both technically and physically while training for an Ironman.

Last Updated: July 20, References. This article was co-authored by Michele Dolan. She has been a personal trainer and fitness instructor since There are 16 references cited in this article, which can be found at the bottom of the page. This article has been viewed 8, times. Ironman is a popular triathlon where athletes come together to bike, run, and swim across

How to train for an ironman

While a marathon is The first key is to make sure that your running pace is based around a physiological value, such as Lactate Threshold LT. Remember, HR is subject to a lot of variable such as temperature, hydration, mood, nutrition, etc… which can lead to too much variability to use accurately in training as anything other than a guide. I typically assume that an athlete who runs an IM marathon under 4 hours can safely subtract 20 minutes and get their open marathon time. For athletes over the 4 hour mark, it might get up closer to 30 minutes. It shows all the relevant data to include estimated vLT1 and training zones based off those.

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Race wheels. Taper Helping your body recover to be primed for race day. It is also important to include recovery days in your training plan. Nutrition Nutrition is a critical component of Ironman training. We suggest the following:. It can often be the Ironman swim distance that deters or intimidates beginners—and those who are new to swimming will certainly want to master the basics in order to feel comfortable and confident. But what about the regular person? It is also important to practice mental toughness during training by pushing yourself outside of your comfort zone and embracing discomfort. Hydration around the clock—not just during workouts—is absolutely essential as well. Some even eat peanut butter and jelly sandwiches while riding their bike! Training for a 17 hour race takes hours out of your week - in that way, there's no way around it. Familiarize yourself with sighting, drafting, and navigating around buoys. Every week my confidence, bike-handling skills and ability to navigate have increased. The key to fueling for Ironman training is to make sure that you are taking in the right quantity and quality of food and drink to execute each workout.

For those not in the know, a Here, Ward explains what exactly is required to train for your first Ironman The time required to train for a half Ironman differs from person to person, depending on your experience level and what your goals are, says Ward.

This would put your Acclimation Phase at 10 weeks 4, 4, 5, 5, 6, 6, 7, 7, 8,8 miles. Gradually increase the distance and duration of your bike rides. Among the most popular Ironmans for beginners in the U. The Acclimation Phase. Like marathon training , Anyone who has made it this far in the consideration phase of such an event, clearly exhibits some above-average level of mental fortitude. Periodization refers to the principle of dividing the training into different phases, with each phase focused on a different goal. The running and biking schedule during the Acclimation Phase, will look just like this:. Second half: Similar to the above, but it might get tougher to stomach solid foods, so move to energy chews or candy if preferred. Mainly because your sessions become much longer in time. Use it in places where you contact the saddle, where your body has natural creases, or where friction is possible. Essential guide to open-water swimming.