An Ironman triathlon is a test of endurance. It covers 140.6 miles that are broken up into three events. The swim is 2.4 miles, the bike is 112 miles and you finish with a 26.2 mile run. Preparation takes months of hard work and careful planning to have the best race experience possible.
Length of Training
Ford Ironman reports the average Ironman participant trains for approximately seven months leading up to the race. This allows you to build your endurance, strength and mentally prepare for the long race. Over the course of your training, you will gradually increase training volume. Often Ironman triathletes spend eight to 18 hours each week training. Before beginning the preparation for the Ironman, you should have competed in shorter distance races and possibly a half-Ironman so you know the basics.
Training Frequency
You will be exercising at least five days per week or more during your training. On training days workouts can be split into one or two times per day depending on the activity and length of time. You will not be swimming, biking and running each workout. Instead you may perform each activity two to three times per week and vary the length and intensity of the workouts. Consider hiring a coach that is experienced with not only triathlon training but the Ironman so that your workouts are designed around your abilities.
Nutrition
Melissa Bentsen, certified personal trainer and Ironman finisher, says nutrition is the fourth discipline of an Ironman triathlon. You are demanding your body to work harder and longer than it is used to in one day. Before, during and after the race you need to fuel your body so that you avoid injury, undue fatigue and are able to finish. Experiment with different products to find out what works best with your body and digestive tract. This is also where a coach can be important as they can help you determine the amount of fluids you need as well as calories each hour.
Rest and Recovery
Taking time off or doing light workouts is important in all workout schedules. In Ironman training, your body needs a day off to repair itself and rest from the exercise. This allows you to perform better during your training sessions and will make race day easier and more enjoyable. It is common to over-train during preparation so take a day off if you find that your endurance seems to be declining rather than improving. A coach will work rest/recovery into your training schedule for optimal performance.
References
- Melissa Bentsen, M.S., A.C.E. Certified Personal Trainer; Buffalo Grove Fitness Center; Buffalo Grove, Illinois
- Beginner Triathlete: Beginner Full Ironman Training Program
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- Ford Ironman: Frequently Asked Questions
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