Ironman Training – Ironman Triathlon Training
Ironman Training to Make An Ironman Triathlete Out of Anyone
Ironman Training – Getting Started with An Ironman Triathlon Training Program
Making the leap from a Triathlete to an Ironman may seem astronomical but an Ironman training program will help you achieve your goals. You might be asking yourself, “how can I prepare for an Ironman (or even a half Ironman) while working full time and taking care of the rest of my life?” The answer is by having a solid Ironman training plan. You will have time to work, play and still train for your Ironman.
The thought of finishing an Ironman may seem impossible but instead of trying to bite off the whole Ironman, start by just setting smaller goals. Goals that can be accomplished and provide a benchmark of progress to keep you motivated. Also remember that you don’t have to be “in it to win it.” Set the goal of finishing within the time limits and having a good time. Sure, 140.6 miles might not sound like a good time right now but it will once you realize your training plan has equipped you to do so.
So where should you get started with an Ironman training program?
First – Be realistic. Use a training program that will actually meet your needs and fit within your schedule. You know your schedule and life better than anyone else so get a base plan and tweak it for your schedule.
Second – You probably are already aware of your nutrition needs from past triathlons but set a full nutrition plan that will work for you and stick to it. Again, you know your circumstances best.
STARTING YOUR TRAINING
Its not likely that you woke up this morning and thought “I’m going to get off this couch and be an Ironman!” You have probably logged quite a few miles and competed in shorter sprint or olympic distance triathlons already. You already know that a training plan is essential. You really should have a professional triathlon coach but we will get into that later. Right now, focus on a base training plan that allows for needed rest and recovery. Overtraining will ultimately lead to injury and will likely sideline your chance to compete. Consulting a triathlon specific physical therapist is also a great option to see your areas that need immediate improvement.
Make sure your plan includes some long distance swims, rides and runs. Preferably, you will want to compete in a full century ride, a full marathon and a full 2.4 mile swim. There is no need to compete in several of each. Instead, focus on different aspects during long training sessions. For example, have several long distance runs but focus on different types of runs. This will include a run to establish your Ironman run pace and also a speed interval run to get your body use to the extra exertion that will be needed to complete your Ironman.
SETTING A WEEKLY PLAN
Focus on setting a plan that makes every workout count. You can’t train seven days a week, especially working full time. Your body will never have time to recover. Training six days a week is recommended but make sure to listen to your body. If its telling you that something is wrong, listen to it. Make sure you have a long training day once a week, usually a day off from work so you can get used to the distances required in an Ironman.
It is essential to focus on what is most important in the race. Therefore, since the swim only consists of about 1/10th of your race time, don’t spend more than a day or two per week on your swimming. The greatest strides can be made in your cycling and running legs. Its often been said that “an Ironman can’t be won in the swim” so focusing more time on this leg is unnecessary.
The best thing to do (unless you work at 4 am) is to get up early and do your training before you go to work. All Ironman races begin in the early morning hours so it is better to prepare your body to get used to getting up and being ready on race day. This will also keep you from skipping your training because of being tired from work. An added bonus is that it leaves your evening free to spend with the people that often get neglected by those training for an Ironman. J
MAKE YOUR TRAINING HOURS COUNT
- Focus on biggest areas for improvement. More time can be shaved off your total race by going from a decent runner to a good runner than a great swimmer to a perfect swimmer. Fine tuning down to the detail is for professionals. The biggest strides you make come from working on what you are worst at.
- Get enough sleep. The recovery process is essential to proper Ironman training and the best time to recover is during sleep. Getting a full eight hours might seem like a waste but your body will thank you by providing you with greater gains in your training.
- Listen to your body. If you are more sore than should be expected, incredibly fatigued or your resting heart rate is going up, it is likely that you are overtraining. You don’t have to take a training day off completely to recover. Instead, focus on less intensive portions of your training by running pace or practicing technique.
NUTRITION PAVES THE WAY
You have probably already realized the necessity of eating right during your triathlon training. Remember those days you ate poorly and regretted it later? Nutrition is even more essential when it comes to Ironman training. It is has been called the fifth leg (after swim/bike/run/transitions) of the race. Like any vehicle that takes fuel to operate, your body needs the right fuel to keep up the training program you are embarking on.
Water. Do you only drink when you are thirsty? WAY too late. It is recommended to drink a minimum of an ounce for every two pounds you weigh (75 ounces for 150lb. Individual) Of course, this is to be done through the day and not just immediately after you finish your workout. This number will go up depending on climate and intensity and length of your workout.
Eat When? Ask any professional. Smaller portions 6-8 times a day will be the answer 99% of them will tell you (the other 1% don’t know what they are talking about) This will fuel your body throughout the day. Give your body at least 30 minutes to digest before you begin your workout as well. Eating right before training can lead to indigestion and feeling sluggish.
What To Eat On Race Day. The worst thing you can do is change your routine. Your body should be used to digesting food during long training periods. Don’t change what you eat on race day. Even if it is a better plan, your body will not be prepared for it. Eat solid foods that have substance since these take longer to break down and will give you consistent energy.
HAVE A GOOD TIME?
There are few things on this earth that are as physically challenging as an Ironman training program. The Ironman triathlete puts in hours of training, exercising, obsessing over calories and carbs and heart rates but somewhere along the way many forget to have fun. What? Have fun? If you don’t like something it is so much harder to do. Learn to enjoy your training by switching up routes, riding in new locations, training with others (even if they can’t keep up, ride ahead, come back, and ride some more with them!) When you travel to your Ironman destination, make it a vacation. Take in the town, enjoy the sites, spend time with your family. (Usually all of this after the race of course) Ironman training should not be drudgery. It should be life changing!
TRAIN LIKE A ROCKSTAR
If you feel like it is your time to start an Ironman training program but that sense of being overwhelmed still stands in front of you, look into some quality coaching. This doesn’t have to be expensive. Ben Greenfield and Kerry Sullivan are two world class Ironman triathletes and run an up-to-date triathlon training course online. The information they provide will make the difference in your training and the best part is that it you get WAY more training than what you pay for. You can check out the Rockstar Triathlete Academy @ rockstartriathlete.info
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Rockstar Triathlete Academy Review
A lot of people have been asking for an inside look at the Members Area of the Rockstar Triathlete Academy so we shot this quick video to let you know all the great stuff that you get for being a member.
You can get a $1 Trial to the Academy at www.RockstarTriathlete.info
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Ironman Distance Training Tip | Week 7, Run Tempo Workouts
In this short video tip, coach Troy sets up the focus for 7-weeks out from RACE DAY for your Ironman distance tri and talks about quality run training workouts. By adding steady, hard running efforts to your plan, sometimes known as tempo training runs, you’ll improve your pacing and running speeds over longer distances.
Troy Jacobson is the official Coach of IRONMAN and the Head Triathlon Coach of Life Time Fitness. Learn more at www.coachtroy.com
Duration : 0:5:38
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Road to the podium, Triathlon Training (GoPro)
“Triathlon to me isn’t just a race, Triathlon is a lifestyle”
This is how I train for a Triathlon. I find that having grit is more important than having talent in this sport or anything in life. There is no such thing as being “born with it”. Glory is earned, not given. Happy training.
Shot on my GoPro, Music: “What if” by Creed (via YouTube audioswap)
Duration : 0:4:31
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how can multiple athletes register for Ironman Florida?
I have 3 other guys that I have been training with and we are interested in registering for Ironman Florida. We live in Alabama and it is the closest race to our house and we would prefer not to fly. I see that it sells out within minutes and was wondering how hard it is for 4 people to register and get into the race because we don’t want to do it unless we can all train together.
They can sign in, it’s simple.
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2009 Ford Ironman World Championship Finish
Jonathan Larson finishes the Ironman World Championship.
TRTK2009 films made by Jayne Amelia Larson. DP- Andre Phillips, Editor- Andrew Baldwin. Please donate to Children’s Hospital Boston at http://tiny.cc/ironman565.
Duration : 0:4:1
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Ironman Triathlon TRAINING to FINISH to INTENSIVE CARE 1/3
(Graphic images at the end of part 3) After watching my brother finish the Ironman I asked him to begin training me. 12 months later I was in Coeur D’ Alene to attempt my first Ironman. My back gave out the first day in town and I spent the next 4 days in bed or the chiropractors office. I made it to the starting line and was doing good until I crashed on the bike. I couldnt breathe well after the wreck but finished the rest the bike and the marathon. After the race my wife took me to the hospital in Missoula. They discovered my right lung had collapsed and they immediately performed surgery. (Graphic images at the end of part 3).
It was a rough year but an amazing experience. I have done another Ironman since and plan on many more in the future.
Thank you to my family who supports me 100%.
Duration : 0:9:59
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Swim, Bike, Run – Training with Heart Rate for an Ironman
Polar employee and multisport athlete uses an RS800CX to train for his first Ironman race. Find out how training with heart rate helped him accomplish his goal and complete the race in just over 11 hours.
Full transcript: This is Friday, November 5, the day before Ironman, Panama City. What are your expectations for tomorrow? Just to have fun and finish. Alright, say goodnight Dave! Goodnight. I’ll see you at 2 in the morning to start eating.
My name is Dave Thompson. I’m from Long Island, New York, and I completed the 2010 Ironman Florida in 11 hours, 7 minutes and 18 seconds. When I was in high school I competed on the cross country team, and I also lifeguarded during the summer, so I had a pretty extensive run and swim background. Then, as soon as I got out of high school, I started competing in more road races and longer distance events. I always wanted to compete in the ironman. It was always on my to do list. I never thought it was a possibility until I completed a couple of marathons. And then when I was getting a little bit better on the bike, I started going for those 100 mile rides, and then it really became clear that I could just put it all together. When you try to tackle events such as an ironman, I don’t think it’s possible to do it without the support of your coworkers, your family and your friends. It’s a tremendous sacrifice. I started working for Polar in an industry I’m passionate about and that I love. It’s really helped me to excel and kind of put my passion and my profession into one. Training for an ironman typically takes about six months. My basic training would include about 5 hours of swimming, anywhere from 125, 150, just under 200 miles on the bike and about 35 miles on the run. And then we liked to spend about 2 hours a week with strength training to develop core strength and correct my muscular imbalances. When I first started training for this ironman, I knew the importance of heart rate based training and never had so much of background with the amount of hours. It was starting to take kind of a toll on my body. I was getting some colds. I was getting sick fairly easily. I needed something that was going to give me more than just my first Polar that I purchased when I was back in college. So I got an RS800CX. Using the heart rate monitor, I was able to learn and to gauge when my body was starting to go into that overtraining phase, and then I could adjust my plans accordingly with the coach. The RS800cx was actually able to do my running and my cycling, which was huge. Cause now not only could I dial in just my run, I was able to compare that with my cycling and get a more holistic view of everything, where I was putting too much effort in, or where I could actually improve and put more effort into. When you train for an ironman, it’s a lot of guesswork. You’re never swimming 2.4, riding 112 and running 26.2 miles at a given time. It’s something that come race day, on your first try, you’re like, “I hope that this goes according to plan,” and I get everything out of my training that I put into it. There comes a point where on the bike, you’re like, “Is this bike ever going to end?” And it ends. And then you start your run and you get to that halfway mark, and then you’re like, “You know, it’s just a matter of when I finish.” Crossing that finish line is something that is very special, and it’s an amazing feeling.
Check us out at PolarUSA.com, YouTube.com/PolarUSA or follow us on Twitter @ChrisPolarUSA.
Duration : 0:3:47
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Nico’s Training for Ironman France 2011
My training for Ironman France:
The Ironman is the longest distance in the sport of triathlon (2.4 miles Swim / 112 miles Bike / 26.2 miles Run). The Ironman France (in Nice) captures the beauty of the famed Cote d’Azur and the spectacular mountains that surround this area. It attracted both the world’s best professionals along with those who cherished a spectacular race experience.
The weather in Nice is usually very hot in June, which makes the marathon (last leg) very difficult by itself. The bike course is comparable to a hilly Tour de France stage. All this makes Ironman France one of the most difficult Ironman competitions in the world. This will undoubtedly be the biggest athletic challenge of my life.
A special Thank You to my Fiancée Julie who has been extremely supportive in this endeavor.
For info the training started on December 15, 2010. Average hours per week:
Swim: 3 hours (Mostly in the LifeTime Fitness indoor pool, I rarely trained in open water unfortunately…)
Bike: 7 hours (mostly indoor)
Run: 3 hours (only outdoor even during winter, terrible shin splints during the Traverse City Marathon)
Strength: 6 hours (P90X + Insanity hybrid workout started on February 1, 2011)
More details about Ironman France:
http://ironman.com/events/ironman/france/kevin-mackinnon-looks-forward-to-some-exciting-racing-in-nice#axzz1P8086C48
Thank you for watching,
Nicolas
Duration : 0:26:34
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Sports and Remedial Massage for Ironman Training
Michelle deals with sports and remedial massage for people who are into sports, need rehabilitation or postural problems…anything to do with soft tissue. Here she talks about training Rhys Chong for his Ironman event.
Duration : 0:2:43
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