More than 100,000 people will compete in an Iron-distance triathlon yearly, according to renowned triathlon coach Don Fink in his book "Be Iron Fit." Athletes can choose from more than 20 official Ironman triathlons around the world, with the most famous being Ironman Hawaii, the world championships. An Ironman triathlon comprises a 2.4-mile open-water swim, a 112-mile bike ride and a 26.2 mile marathon. Training for an Ironman is quite an undertaking.
Time Management
Training for one sport takes a time commitment; training for three sports means an even bigger time commitment. Most people tackling an Ironman are not professional athletes, so they must carve out the time between family obligations, work and everyday errands to train at an intense level for three separate disciplines. While it can seem daunting, it is possible. Fitting in a half-hour lunchtime swim or running several times a week can add up, trainingwise. Some people find that an early-morning workout before the children wake up or before work is more feasible, before the obligations of the day make it difficult to find training time. This is also the time of day where your energy level is likely at its highest, says Fink.
Features
Ironmantrainingprogram.net describes a typical Ironman training program as being approximately 20 weeks long, with five to six days of training a week and anywhere from 80 minutes to three hours of training per day. Included in those 20 weeks are sections lasting four to five weeks that include buildup time and recovery periods. Each section gets progressively more intense, trainingwise, with longer workouts at higher intensity.
Nutrition
Without good nutrition, an athlete's performance and body suffer, and even more so with an Ironman triathlete, given the extensive physical demands of training. In his book, Fink writes that having six small meals a day instead of the traditional three meals ups your energy level and keeps it consistent. A diet high in fruits, vegetables and whole grains with minimal amounts of trans and saturated fats can help build muscle and provide energy. Hydration is a component of nutrition that is easy to overlook; according to Fink, a mere 2 percent dehydration level can negatively affect athletic performance.
Program
While everyone has different strengths and weaknesses in a triathlon, some training program tips can help maximize Ironman training. Because the distances in an Ironman are long, it is best to have one day a week where you do a long distance workout—either a long run, bike or swim, according to ironmantriathlontraining.com. Vary the aspects of the long workouts; have one long run focusing on speed work, another long run at Ironman pace, or differently paced bike rides to get your body acclimated to increasing demands. Determine where you need the most improvement and concentrate on that sport.
Warning
Before starting any kind of exercise program, especially an Ironman training program, if you have had health problems or been plagued with injuries in the past, it may be beneficial to see your physician. Once you have started training, it is best to have one or two days a week free from training, to give your body a rest and allow muscles to recover.
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