A 2.4 mile swim, 112 mile bike ride and a 26.2 mile run are challenging workouts by themselves. Put them together into one event and you have an Ironman triathlon. Ironman training will test not only your endurance, but your dedication. Be prepared to spend most of your free time preparing for this all-day race, advises Beginner Triathlete.
Features
Race preparation will begin five or more months before the event. Peak season for Ironman events is September and October, so many athletes begin training in January and February. Your workouts will include strength and flexibility work as well as swimming, biking and running. Planning is key to avoid over-training and to allow adequate rest.
Swim
Practice swimming in open water at least once per week as soon as possible, according to Melissa Bentsen, Ironman triathlete and certified personal trainer. During a race there are no walls to push off or lane lines to follow. Pools are good for technique and speed workouts, but you need open water experience. In addition to goggles, swimsuit and swim cap consider investing in a wet suit. Open water is a lot colder than a pool and a wet suit will help you retain body heat, Bentsen advises.
Bike
Go to a bicycle shop and be fitted for your bike by an expert. You will spend many hours training on it and if your are not set up properly you will be uncomfortable and risk injury. You should also learn how to fix a flat tire and carry tire repair equipment with you every time you ride. Bentsen also recommends a cell phone, photo ID and emergency contact information. Hopefully you won't need it, but always be prepared.
Run
Perform your run workouts outside as soon as you can and on terrain similar to the actual course. Running on a treadmill is very different from running outside. Invest in a good pair of running shoes that are fitted by an expert. In addition to breathable clothing, consider sunscreen and lubricant to prevent chafing during training and on race day. If you sweat a lot, wear a sweatband or bring a small towel with you on runs.
Considerations
Bentsen advises training with a heart rate monitor and to practice your nutrition, just as you practice the elements of the race. A heart rate monitor will help you determine an effort level that you can maintain without undue fatigue. Nutrition is a vital component to your preparation and on race day. You need to know what types of foods and beverages work best for your digestive system as well as refuel your body. Try a variety of products to see what works best for you.
References
- Melissa Bentsen, M.S., A.C.E. Certified Personal Trainer; Buffalo Grove Fitness Center; Buffalo Grove, Illinois
- Training Periodization
- Beginner Full Ironman Training Program
- Triathlon Race Checklist
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