The Ironman triathlon is a world-famous event held yearly in Kailua-Kona, Hawaii. You can qualify at a number of worldwide events throughout the year, or you can win a lottery to be one of the 1,800 people lucky enough to compete. The race involves a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run, all along Hawaii's difficult lava rock terrain. To prepare, you must train rigorously both aerobically and anaerobically.
Endurance Swim
The swimming portion of the race is most competitors' weakest area, so strengthening your swimming abilities can give you an edge. Remember that you'll be swimming for 2.4 miles during the race, so work up to that distance, then keep working on your pace until you can maintain your speed for the entire distance. Perfect your form so you pull more water with each stroke -- remember to save most of your energy for the biking and running.
Endurance Cycling
The cycling portion is where you can make up time lost during the swim. Cycling should make up the majority of your daily training routine, so learn how to cover ground quickly without wasting energy. Learn how to use your bike's gears to your best advantage. Find the best compromise between speed and aerodynamic positioning that works for you. Aim for even splits on long rides -- that means the second half of the ride should be identical to the first half, which means going slower than you would like on the first half. Remember, on race day, you'll still have a marathon to run after the bike ride is over.
Endurance Run
The marathon portion of the race is when exhaustion catches up with you. If you haven't paced yourself or trained appropriately, you may find yourself walking part of the race. Gradually build up your run distance, and don't push too hard during the early miles, or it will catch up with you around mile 20. Focus on your footstrikes -- Scott Herrick of BeginnerTriathlete.com says your foot should hit the ground just behind the ball, about 80 to 90 times per minute per foot.
Speed Work
Endurance training equips your body to be able to finish the race, but speed work keeps you from getting left behind. Sprints and intervals boost your anaerobic capacity so you can keep your speed up throughout the race. Whether you are swimming, cycling or running, focus on speed workouts during the early training stages and gradually introduce them into your endurance workouts. Move at your top speed until you absolutely cannot any longer, then recover at a moderate pace until you are able to go fast again. Repeat the process until you find your race pace.
Strength Training
Weightlifting sessions are generally not a part of Ironman training, because bulky muscles will slow you down. High-repetition sets with light weights may prove beneficial if your muscles give out pedaling up hills, for example, but according to BeginnerTriathlete.com, any time over and above your training schedule is better spent resting and letting your body recover.
Member Comments