The Ironman triathlon is the pinnacle of all triathlons that requires a combination of equipment and race preparation with strength, stamina, speed, endurance and technique. Covering a total of 140 miles, you must get in shape during the training schedule to safely and successfully complete the entire Ironman triathlon as fast as possible. But getting in shape for an Ironman, which encompasses a 2.1-mile swim, 112-mile bike and 26.2-mile run, requires both mental and physical preparation over the course of several months.
Step 1
Create a training schedule that outlines the number of days per week spent training for the Ironman. The schedule is designed to gradually improve your fitness level and technique in preparation for race day. The schedule should last 16 to 20 weeks so your mind and body get in shape for the demands of the race. Adjust the frequency of the workouts to match your individual schedule, work demands and family life.
Step 2
Train each sport -- swimming, cycling and running -- two to three days per week. This relates to a total of 10 to 12 workout sessions per week. You can substitute sports for any areas you may have weaknesses. For example, if you are an experienced runner but need additional training for the swim, you may want to reduce the number of running workouts per week in place for an extra swimming workout. Strength training workouts should also be performed two days per week to build the strength and stamina to maximize performance and handle the physical stresses of the race.
Step 3
Train a total of eight to 18 hours per week spread over five to six days. The weekly training load will gradually increase throughout the training program as your fitness level improves and you get in shape. This gradual progression builds the capacity to withstand the demands of the Ironman competition.
Step 4
Perform different training workouts, including a long workout, interval training or tempo workouts, for each sport. The combination of these workouts gets you in shape while preparing your mind, body, muscles and heart for the Ironman. Long workouts may take several hours to complete while interval training focuses on short, high-intensity training. Tempo workouts are designed to focus on your race pace and speed goals.
Step 5
Complete training and pacing tests during the training program to test your fitness level. For example, you should be able to swim 100 yards in 120 seconds to finish the swimming stage in 90 minutes. Similarly, you need to average 15 mph on the bike to finish the cycling stage in 7.5 hours and run a 10-minute per mile pace for the marathon.
Step 6
Follow a specific nutrition plan that supplies the essential nutrients for healthy body functions, energy, muscle development and recovery. Nutrition lays the foundation for performance and recovery while allowing you to get in shape for the Ironman. You can also practice your race nutrition by using various supplements, energy gels and sports drinks during your training workouts.
Step 7
Rest and recover between workouts. With so many sports and disciplines to train for in the Ironman, it is easy to overtrain and become injured. However, by following your individual schedule and a proper nutrition plan, you should stay injury free and get in shape for the Ironman.
Step 8
Practice short triathlons or other individual races. These races can be local sprint or Olympic triathlons along with cycling time trials or short road races such as a 10K or half-marathon. These races are an opportunity to improve your fitness level by rehearsing your prerace strategies for competition.
Step 9
Reduce the overall training intensity -- commonly referred to as tapering -- during the final three to four weeks before race day. The gradual decrease in training intensity allows your muscles to fully recover so they are 100 percent during the Ironman.
References
- South Florida Adventures; Florida Marlins’ President David Samson Trains For Ironman; David Raterman
- Trifecta Multisport; Getting in Shape for Ironman; March 2009
- Beginner Triathlete; Beginner Full Ironman Training Program; Scott Herrick
- Sports Fitness Advisor; Triathlon Training Section; Phil Davies
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