Ironman Training

How to train for an Ironman

The complete guide to training for an ironman race

How to train for an ironmanHow to train for an ironman

An Ironman triathlon is an endurance sport comprising of swimming, cycling and running. There are many varieties of distances, from long distances to sprint distances. When it comes to this type of race, athletes can participate in many different categories, from 3.8 km open water swimming, to 180km cycling and 42.2 km running.

    1. Hardwork
      If you are going to participate in the triathlon, you should be able to spend many hours exercising and getting ready. Most pro participants will tell you that preparation requires perseverance, hard work and a clear mind. You cannot win the race by doing mediocre exercise. You have to work hard, pushing your muscles and train your body for hours.
    2.  Be disciplined and consistent
      The number one common characteristic among professional triathlon athletes is discipline. You have to make a training plan and stick to it. Whether it is 200 press-ups daily or 2 hours of strenuous swimming exercises, do it. If you know that you should jog daily, then go ahead and be an every day long-distance jogger.
    3. Choose your race carefully
      Not all races are appropriate for you. You should choose your race, according to your experience and training. For instance, if you are a beginner, you will need to participate in a local race to avoid jetlags. You should also select your race according to the training you have been doing. For example, it is not practical to sign up for a long-distance triathlon if you are doing slow workouts.
    4. Get a training partner
      Training for a triathlon requires hours of extreme physical workouts, during which athletes can feel lonely. Getting a partner will also help you to stay motivated, throughout the workouts.
    5. Eat healthily and a lot
      Ironman workouts are very intense, meaning you should eat healthily and a lot. Incorporate a lot of vegetables and fruits and natural fish oils into your diet. Ensure that you eat a balanced diet, with sufficient proteins, vegetables, carbs, fats, fiber and water.
  1. Plan your training
    Training for the race should be taken seriously. We know as you make the training plan, you might think that the workouts look impossible. Planning your workout will always keep your mind and body prepared for the strenuous workouts.
  2. Be patient
    Now, if you are a beginner in the sports, you have to be patient as you gradually build up your mind and body. Do not be discouraged, even if you do not finish your first race among the top. Be patient and keep on working hard for the next race.
  3. Note down your progress
    Do you have a training diary? If you don’t, start now and you will notice a general improvement in your fitness. Noting down your progress helps to keep you motivated and disciplined. You will also be able to see where you can incorporate changes.
  4. Start now
    Stop postponing your race training. Start your workouts immediately and get all the necessary gear and equipment.
  5. Enjoy yourself
    Have fun! You can make the sports more fun by wearing your favourite training gear and listening to your most favoured music. Enjoy it the more since you are also ensuring fitness at the same time!


5 workouts that are fit for Ironman race

The main purpose of swimming workouts are to ensure that you are ready for the swim race. During your workouts, start with warm-ups, including 3 X 300 (100 Drill, 100 Kick, 100 Free), 200 choices. Then proceed to the main set and increase your pace, in accordance with your experience in the race. Finally, finish off with a significant cool off at least 100 non-Free and 100 Kick,

Most Triathalon athletes usually expect to race bike at a strength higher than the one they have during training. -But it is physically impossible to suddenly give your body intense push at the race if it has not had enough practice. If you do enough biking months prior to the race, your body will be in a healthy and robust condition, thus faster recovery.

Start with a 60 minute warm up as you cautiously build up to pace effort. Next, do the main set in an aero position, at an 88-95% of lactate threshold and finish it with a 6 x 3, 4′ at a 90% threshold.

It is more advisable to execute runs after biking. Start with a warm up jog, followed by an intense main set and a 30 -minute cool down. Actually, it does more good than harm to jog daily. A regular jogger has higher chances of enduring the long run.

Andy Barr
the authorAndy Barr
Editorial Lead
Andy was late arriving into the world of fitness, running and training. He did not really take up regular gym going until he was in his late 30's. He lost over 7 stone in weight since starting and completed an olympic length triathlon in June 2018. He enjoys playing football, boxing and outdoor running.

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