how to train for an ironman

Here are 5 tips on how to train for an Ironman and survive: The Long Haul. MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. Seasoned competitors train all year round but may only compete once every second year. That's pretty much your whole Sat/Sun gone. Time required to train for an Ironman. Throughout the second month, start increasing your run time by roughly 10% each week. Many triathletes have ‘Type A’ personalities, which is great until they need to compromise. This article was co-authored by Michele Dolan. An ironman participates in three disciplines of a 2.4-mile swim, 112-mile bike, and 26.2 miles of running. By the end of the third month, you want to be comfortable executing a 4 to 5 hour cycle once a week. Why are you doing it? Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. You simply cannot fit this amount of training in for the run section of an Ironman if you want to train for the swim and bike, too. Training for your first Ironman triathlon race should not solely be focused on increasing volume while neglecting everything else, says Spencer Smith. Training for an IRONMAN requires preparation. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. If you can start running strong off the bike, chances are you will continue running strong. Examples of lean protein are turkey breast with the skin removed, fish fillet, canned tuna, eggs, hemp seeds, chia seeds, nuts, seitan, tempeh, and tofu. Training the way they have has led them to 14 Ironman World Championship podium finishes, including nine wins. Right now, you're capable of doing a long run in the 1:15 to 1:30 range. With six months stretching before you, it's key to start forming good training habits, building base miles and working on identifying strengths and weaknesses. For the 3 months leading up to the race, schedule 2-3 key running sessions each week, each at least 1 hour and up to 2 hours long. © 2021 Active Network, LLC and/or its affiliates and licensors. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Train For An Ironman In 1 Year: The Plan. Note the distance covered for each interval. From Jan. 1 to 70.3: Here's how you can complete a half-Ironman in six months—these tips cna help your half-Ironman training. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. How to train for an Ironman is an eternal question for many triathletes. You may count out every set of 20 steps or focus on making it past specific markers that you mentally choose. By Let's Do This, October 12, 2018. Beginners Ironman Training Plan. The bike portion of the triathlon is the longest part of the race, so you want to be as comfortable as possible. Try a Tarzan drill to help with timing, body rotation, and bilateral breathing. October 24, 2014 at 9:12 am. With enough time, dedication, and the right training regimen, you too can conquer an Ironman triathlon, and leave with a sense of accomplishment from conquering one of the most physically and mentally taxing athletic events in the world. Option to use swim paddles. Ironman is a popular triathlon where athletes come together to bike, run, and swim across 140.6 miles (226.3 km) of terrain. You can train for the rigours of an Ironman triathlon from the comfort of your own home. It is certainly not for beginner athletes, but for beginning IRONMAN athletes. Do Not Sell My Personal Information The key training period lands about 12 weeks out from race day, and you need to be fit going into this period. The goal of the swim is to work on technique and neuromuscular training while keeping your intensity low, thus concentrating on form over speed. Learn more. Tuesday Bike: threshold (LT), 1 hour. We'll use a heart-rate monitor to designate the intensity for cycling and running workouts. Please see your Privacy Rights for how your information is used. UK champion Fraser Cartmell shares his … https://www.active.com/triathlon/articles/how-to-train-for-your-first-ironman For me, Ironman is Time Management. % of people told us that this article helped them. What is an Ironman? There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. However, Solonie says that your plan should be … This helps prevent injury and burnout. #2–3 are with pull buoy at a strong, steady effort. This website is powered by SportsEngine's Sports Relationship Management (SRM) software, but is owned by and subject to the IRONMAN privacy policy. This is why it’s important to have a certified swim coach evaluate your stroke before you train. During the third month, add a 1.5 hour run into your schedule on top of the 2 hour-long runs you’ve been doing. Lucy Charles-Barclay knows a thing or two about training for an Ironman triathlon. 24 weeks is about 6 months – give or take. Execute a full stroke like you normally would, but pause at the end of it and kick for roughly two seconds. Red Bull athlete Lucy Charles tells us what it takes to cross the finish line of this brutal event and shares her training tips. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. This is part three of a five part series on how to train for an Ironman. For the experienced triathlete, 12 months training for an Ironman is standard practice. You can bike comfortably for an hour and a half or so. During the 3 months leading up to the race, schedule 2-3 swim sessions weekly, but switch between hour-long and 4 kilometres (4,000 m) distance swims. Let Lucy Charles-Barclay show you how… Here’s what you need to know about preparing yourself for your Ironman. All rights reserved. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c5\/Train-for-Ironman-Step-1.jpg\/v4-460px-Train-for-Ironman-Step-1.jpg","bigUrl":"\/images\/thumb\/c\/c5\/Train-for-Ironman-Step-1.jpg\/aid10292449-v4-728px-Train-for-Ironman-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"