How to train for an ironman

Most people are familiar with the iconic Ironman World Championship racewhich historically has taken place in Kailua-Kona, Hawaii every October. Starting this year, however, Kona and Nice, France will co-host the world championship.

Regular every day people have to make choices more accurately sacrifices if they want to train for an Ironman. An Ironman cutoff is 17 hours. Training for a 17 hour race takes hours out of your week - in that way, there's no way around it. And that's true for professional athletes, heck even high school and college athletes who have summers off. But what about the regular person? With a job, a family, chores, a lawn to mow

How to train for an ironman

For those not in the know, a Here, Ward explains what exactly is required to train for your first Ironman The time required to train for a half Ironman differs from person to person, depending on your experience level and what your goals are, says Ward. Depending on the goal, I would usually recommend anything from a minimum of six months up to 12 months or even longer in some cases. Your goals for your Training consists of a mixture of swim, bike and run sessions each week, with long rides, long runs and brick sessions at the weekend. One area many neglect the most is swimming — but Ward says this is a huge oversight. And for the run, simply a pair of running shoes and, for women, a sports bra. The first thing to consider is whether you have the time to invest in training. Can you realistically fit eight to 20 hours of training into your current schedule, without feeling overwhelmed? Or would it be possible to step away from some of your current commitments to accommodate the training load? This is where motivation comes in. It will also make the challenging days easier. And if so, are you prepared to part with your cash? As for running, you might need to invest in a new pair of running shoes and items such as a race vest to carry water and fuel on long runs.

Use it in places where you contact the saddle, where your body has natural creases, or where friction is possible. To improve your swimming, you should focus on developing your technique, endurance, and open water skills.

Table Of Contents:. The thought of doing one yourself, none the less having considered that thought long enough to be looking for a 1 year triathlon training plan, boarders on the heroic. There are a bunch of training plans out there. Some that are 4 weeks long, others 16, but none that are truly focused on athletes looking to tackle a full triathlon for the first time. Before diving into the details of a triathlon training schedule, there are a few mental checks you must make.

Table Of Contents:. It takes 6 months to 1 year, depending on your current fitness. Athletes who can on day 1 complete a Athletes who have never done a triathlon or are brand new to triathlon training, will require 12 months. There are an abundance of plans out there for 12 or 16 weeks. Ironman training takes a toll simply because of the required volume. These distances are the sweet spot for those looking to safely train for an Ironman in 6 months. A training plan like this will require you to establish a solid base of training over the first months.

How to train for an ironman

The training you do in those 6 to 8 months leading up to that period will allow you to be able to train specifically for your IRONMAN event. Starting this far out will give you time to practice a few race simulations, make corrections on nutrition, pacing and mental skills. So what does training six months out from your race look like? Getting in the required number of sessions each week is paramount in improving. When my athletes keep their weekly sessions consistent, we see steady improvement. Whether it's four swim, bike and run sessions per week or a certain number of hours, yards or miles, consistency is the most important part of improvement.

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There is no one best food for Ironman nutrition—athletes can and have! An aero helmet will simply reduce the drag as you race on your bike—assuming you can hold the proper aero position for the great majority of your race. Starting this year, however, Kona and Nice, France will co-host the world championship. This builds your cardiovascular endurance and trains your body to use fat as fuel. And remember that small bites of food and smaller sips of water more frequently are far better than huge calorie intakes all at once. To improve your cycling you should focus on developing your endurance, strength, and bike handling skills. Most people are familiar with the iconic Ironman World Championship race , which historically has taken place in Kailua-Kona, Hawaii every October. If that sounds impossible, then energy bars or balls are great options too. Watch Next. Training for an Ironman distance triathlon is a physically and mentally demanding task that requires a solid plan and a great deal of dedication. For your Acclimation Phase, your squat schedule will look like this:. Resistance training also improves neuromuscular activation and endurance. First half: Aim for 1 to 1.

For those not in the know, a Here, Ward explains what exactly is required to train for your first Ironman The time required to train for a half Ironman differs from person to person, depending on your experience level and what your goals are, says Ward.

Running is the final discipline in an Ironman triathlon, and it requires a lot of endurance and mental strength. Improve your swim stroke with these expert tips. If you can already easily run miles and bike miles, you can skip straight to the Baseline Phase. One area many neglect the most is swimming — but Ward says this is a huge oversight. Training will start to include more higher-intensity work and race-pace efforts. Bike shoes. Having practice races at different distances can make a huge difference in your level of preparedness for the real thing. Practice transitions. An Ironman cutoff is 17 hours. Practice bike handling skills, such as cornering, descending, and shifting gears.