how to train for an ironman

In hindsight, that was a mistake. That means you'll be training almost every day of the week. Get one-on-one stroke coaching from a qualified swim coach, study freestyle technique, fiddle with your stroke, use swim aids that encourage technique development and perform technique drills for body position, rotation, efficient breathing, a strong pull … Athletes begin training for Ironman several months (or years) in advance to prepare their bodies for the strain of the race. A great place to start improving your IRONMAN PR is to track your metrics as you train. In training my long runs were roughly at the Ironman pace I would have wanted (though this wasn’t planned) I was generally running easy at 3:20 marathon pace. Look for this banner for recommended activities. If you can eventually ride 100 miles without it taking several days to recover, you should be fit enough for IRONMAN race day. https://www.trainingpeaks.com/training-plans/triathlon/ironman, https://trainright.com/triathlon-training-training-for-ironman-is-a-12-month-process-not-a-12-week-training-plan/, http://www.ironman.com/triathlon/news/articles/2013/05/six-months-to-ironman-a-basic-training-program.aspx, https://www.trainingpeaks.com/blog/5-keys-to-stepping-up-to-long-course-triathlon-training/, http://www.ironman.com/triathlon/news/articles/2018/05/ready-set-om-find-your-race-day-calm.aspx#axzz5PE4o9oCX, http://www.ironman.com/triathlon/news/articles/2017/04/tri-coach-make-the-most-of-your-bike.aspx, http://www.ironman.com/triathlon/news/articles/2018/06/baffled-by-the-bike.aspx, http://www.ironman.com/triathlon/news/articles/2018/07/rattled-by-the-run.aspx, https://www.youtube.com/watch?v=V-2szNtHea4, https://www.youtube.com/watch?v=sRd_0wQYcWY, http://www.ironman.com/triathlon/news/articles/2014/08/6-common-swimming-myths-debunked.aspx, http://www.ironman.com/triathlon/news/articles/2014/11/5-essential-swimming-drills.aspx, http://www.ironman.com/triathlon/news/articles/2018/05/stumped-by-the-swim.aspx, http://www.ironman.com/triathlon-news/articles/2013/06/nutrition-timeline-to-ironman.aspx, https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good, https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch.htm, https://trainright.com/the-5-most-common-triathlon-rule-violations-and-how-to-avoid-them/, consider supporting our work with a contribution to wikiHow. I believe that doing short runs frequently off the bike in training is more beneficial than doing occasional longer runs off the bike, because it’s really the transition from cycling to running that you are trying to train. You can also run and cycle on the same day, though it's more difficult to transition from biking or running to swimming. Sound harsh, right? This article was co-authored by Michele Dolan. I was obsessed with keeping everything on track in my training and sticking to my race programme no matter what. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. When I very first started Ironman training, swimming 2.4 miles (3,862m) was absolutely terrifying. The race takes place in your mind and sweats out through your emotions. Here is a peak at my first ever Ironman with only 3 months of training. As you train, try to eat 50 to 100 calories every half hour, with most of those calories coming from complex carbohydrates, healthy fat, and lean protein. From marketing exposure to actionable data Training for an IRONMAN requires preparation. Reply . Increase your endurance by 15 or 20 minutes per ride, and consider bumping your ride frequency to 3 times per week. 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. Simply execute your stroke as you normally would, but with one arm instead of two. Most beginner triathletes make the decision 12 months before their first Ironman. 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. Note the distance covered for each interval. % of people told us that this article helped them. Shop: You will generally need to train for at least 8-12 hours a week. If you’re a beginner, make sure you have at least 6 months to train for your triathlon. Copyright Policy Experienced triathletes will train two or more hours each day and do two or more of the three disciplines each day. 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. It's impossible to block it all out. Train For An Ironman In 1 Year: The Plan. Bike trainer or flat road. This website is powered by SportsEngine's Sports Relationship Management (SRM) software, but is owned by and subject to the IRONMAN privacy policy. {"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":"