Ironman Triathalon Training

The Ironman Triathalon consists of a 2.4-mile swim, 112-mile bike and 26-mile run. To complete this triathalon you will not only have to be able to swim, bike and run this far but do so by the cut-off time, which ranges between 2 to 3 hours for each event. To get in good enough shape for these events, you will have to engage in sport-specific training for swimming, biking and running while increasing your overall strength and endurance levels.

  1. Preparation

    • Basic strength training and conditioning can prepare your body to handle the demands of the race. If you know more than three months in advance that you will participate in the race, begin a moderate, full-body weight lifting program. Perform three to five exercises per workout for three to five sets each. Sprint to condition your body, making it faster, lighter and more agile. Sprint workouts only need to last 10 to 15 minutes including the warm-up. Perform these workouts twice a week maximum to prepare you for sport-specific training.

    Training

    • Swimming, biking and running will be the most important aspects of your training. These activities will simultaneously increase your strength, endurance and skill in each separate event. Throughout the week, you may want to swim on one day, bike the next and run the day after that. You can repeat this cycle all week long, making sure to swim, bike and run as often as possible without burning out by performing more than one activity on the same day. Always take at least one day completely off from sport specific training. Assess your recovery levels and take an extra day off if you feel sluggish, overly sore or exhausted. When you become more fit, combine two of the activities on one of your training days and perform them back to back. Perform this type of block twice a week in different combinations.

    Practice

    • Sign up to participate in shorter races, such as regular marathons, short sprint bike races and swim races. If you do not wish to sign up for formal races, hold a mini-triathalon for yourself twice before the race to check your endurance levels and your ability to perform these events one after the other. This can help you analyze your current fitness levels, optimal time for each event and appropriate calorie intake for the real triathalon.