Gallery
WHAT IT TAKES TO COMPLETE AN IRONMAN
FROM ZERO TO IRONMAN HERO
Ironmate suggestions.
Without knowing individuals athletic past ability it is impossible to have a training plan that will suit everyone.
We are all unique.
We all have different life styles, our age can dictate our recovery rates, our ability to cope with stress changes daily, quality of sleep, the environment we live in, our employment demands all help or hinder the way we can perform to the best of our ability.
Few of us are evenly balanced in swimming cycling and running ability we usually have a strong and weak event. However the distances are the same for us all a 3.8km swim 180 km bike and 42km run.
I have listed some of the key focus points that you need to consider having coached and competed in triathlon for 27 seasons and finished over 420 triathlons world wide.
With race entry to Ironman triathlons world wide filling up within hours of being opened you need to know when you can enter on-line and don’t forget the time zone changes otherwise you could miss out.
The majority of Ironman events are open to enter a year in advance often the next or a few days after this year’s events has finished. For example the Canadian ironman opens up for the following year the day after ironman has finished.
Getting a race slot can be difficult and if you are not successful you can go on a waiting list and hope others drop out or change their mind.
Minimum requirement to complete an Ironman Triathlon.
Novice Athlete (no sporting experience)
3 Full seasons in triathlon.
Seasosn 1.
Sprint and Olympic triathlons and include some 5km 10km
Season 2
Olympic and middle distance and include some 5km 10km and half marathon.
Season 3.
Olympic Middle distance then 6-9 weeks later the Ironman.
Minimum requirement =18 months build up from nothing.
It takes many years for most people to know how the body feels when tired during long training sessions. How much to eat and drink. Learn all the many things and most importantly know about all the mistakes how to avoid them and what to do when things go wrong. You have many hours during the ironman to monitor and correct what needs attention.
WHY.
Build up gradually, fitness muscles joints and tendons as there are no short cuts to long term Ironman fitness.
= Each part of our body develops differently.
If you build up too quickly your either get sore legs resulting in no training until you recover (or risk injury) miss training results in slower long term improvement in training.
This avoids an injury which then allows you to be consistent and gain much more fitness.
LONG TERM IRONMAN TRAINING PLAN FOR THE NOVICE BEGINNER ATHLETE.
It is not necessary to run a marathon within 12 months of your Ironman Triathlon and it highly recommended that you DO NOT RUN a marathon and risk injury while Ironman training.
18 month plan = 72 weeks to prepare
Minus 4 week ease back from training in the month before the Ironman triathlon.
Minus 4-6 weeks holiday (recovery from training)
Minus 6 -8 weeks missed training from family & work commitments from sore tired legs or Injury and sickness, Christmas bad weather etc.
Biggest months training finishes 12 weeks before = 60 weeks to build up = 15 months.
So if you increased the cycling by 7 miles a month over 15 months you would be able to cycle 105 miles.
I have listed below one target distance in each of the three disciplines swimming cycling and running required to successfully complete your Ironman Triathlon.
If you are behind schedule you still have 3 weeks maximum before you start to ease back and taper. For more information abut Ironman tapering log onto
http://www.ironmate.co.uk/ironman-training-schedule.htm
Note not all on the same day or weekend spread over 3 weeks each month with an easy week for recovery to improve.
Training is not linear but you need bench marks targets in training to be able to complete the Ironman triathlon distance.
Years ago it was believed you needed to complete 10 century rides and 10 three hour plus runs this was partly from exaggeration bravado and when sports nutrition and scientific evidence was not available.
My suggestion would be for each long target key monthly session.
Week 1 run, week 2 swim, week 3 bike, week 4 easy recovery week.
Your most important key sessions are your long steady training to get round the ironman course.
Target distances
SWIM BIKE RUN
Month 1 0.5km 30 – 40km 10km
Month 2 0.7km 40 – 50km 11km
Month 3 0.8km 50 – 60km 12km
Month 4 1.0km 60 – 70 km 13km
Month 5 1.2km 70 – 80 km 14km
Month 6 1.4km 80 – 90km 15km
Month 7 1.8km 90 – 100km 16km
Month 8 2.1km 100 – 110 km 17km
Month 9 2.5km 110 – 120km 19km
Month 10 2.8km 120 – 130 km 21km
Month 11 3.1km 130 – 140 km 22km
Month 12 3.3km 140 – 150km 24km
Month 13 3.5km 150 – 160km 26km
Month 14 3.8km 160- 170km 30km
Month 15 4.0km 170 - 180km 28km
PLEASE NOTE
You will note that as you get fitter it is much easier to cope with a larger increase in distance.
Each of the above are to be completed once a month as a non –stop steady state session.
During the long bike rides you can stop to re-fill your bottles or have a café stop until month 12 then your long rides should be continuous apart from any toilet stops.
It is not necessary to cover the 112 miles cycling or 26 miles running in training as the accumulation of swimming cycling and running and the ease back taper will allow you to comfortably finish the Ironman.
Note
Please be aware you may easily be able to cope with month 9 swim and run but struggle with month 9 bike distance of 110km. Only a Taylor made training plan will be able to help you specifically.
Training split.
Spend 60-70% of your time cycling (i.e. for every 10 hours training cycle 7 hours run 2 hours and swim 1 hour) This is only a very basic guide line for injury prevention and you will get some cross over in fitness, the better you are on a bike your ironman marathon will be easier to complete.
When the weather is bad you can increase the running or swimming when it is not safe to go out cycling.
For many first time triathletes a major target is to complete the swim and cycle before the cut off time.
MISTAKES TO AVOID
Do not mix long cycle rides with long runs in the same week, this will cause burn out which can last weeks or months to recover from, also mega long weekends will result in injury and de-motivation.
You need as much motivation during your Ironman day to keep going.
TRAINING PLAN
Aim for long run week 1 long bike week 2 long swim and bike week 3 week 4 easy weeks.
DO NOT try and cycle 100+ miles and run 20 miles in the same weekend in your build up.
= You will under perform at the very least and may not finish the Ironman triathlon
Never wear racing shoes always train and race in a supportive running shoe for your running gait.
Change running shoes every 500-600 miles
= Avoid injury
DO NOT RUN more than 18 miles 3 times in your build up
= Avoid injury
Only 3 runs after the bike 45- 60 minutes in your build up NO LONGER. Weekly 10-20 minute runs after the bike. Get use to running after reach bike ride and get into your running. No need to run longer after the bike. Do long runs fresh instead.
= Avoid injury
MUST DO
Triathlon Club
Join a Triathlon club and listen to everyone who has finished an Ironman, decide what you need to know. The more times a triathlete has finished the more experienced they are.
It can take 3-5 competitions to finally have the perfect Ironman.
Some athletes compete in shorter triathlons for many years before taking on the challenge of the Ironman and are successful at the first attempt because they know their limitations and have built up endurance.
Sweat rates
Learn your sweat rates per hour for the average temperature on race day. Try and drink
Get use to heat as Western Australia is in December when its winter in the UK.
Triathlon bars
Learn to ride on your own on the triathlon bars, if you ride in a group for safety you need to ride on the brakes top handlebars.
Comfort
Comfort rather than aerodynamics
Get a professional bike set up for Ironman triathlon.
= You need to be able to eat and drink to a regular plan and then run a marathon afterwards.
OPEN WATER SWIMMING
A small part of the total Ironman is the swim but you must practise open water swimming.
= No black lines to help you keep in a straight line.
Swimming with 1,500 athletes during an ironman can be daunting so practise with others. Never swim alone or far away from others.
Sea Lakes Rivers learn different conditions learn from each environment, every day is different, the water temperature can be warm when you get in and cold as you swim into deeper water, wind speed and direction, temperature of the water, waves can be short and fast or long and high, currents may change during your swim.
NOTE – ALWAYS SWIM WITH OTHERS OF SIMILAR ABILITY. Wear a brightly coloured swim hat (to keep you warm wear a neoprene hat underneath your brightly coloured one)
Have an emergency action plan /signal (i.e. lay on your back one hand in the air) if one of you gets cramp or has a problem swallowing water etc.
HEART RATES
You need to know your threshold heart rate (average) for a 60 minute bike ride after a thorough warm up. Most of your training 95% of each weeks total should be below this value.
For example if your average heart rate is 160 beats per minute then during your 60 minute bike test you need to keep it below 157 to avoid blowing up during the bike and losing a lot of time in the marathon.
=The fitter you get you just go quicker for the same heart rate
NUTRITION.
You must train with the Ironman sports nutrition.
= Avoid sickness during the bike and run. Know how much and when for best results.
Lose weight slowly no more than 1lb a week on average otherwise you can risk losing muscle mass which is needed to improve power to weight ration and long term fitness.
You cannot finish an Ironman on fitness alone you need to master the art of ironman nutrition.
= Not enough and you will slow down and may not finish.
= Too much and you have a greater chance as digestive shut down stops food being absorbed for many hours.
For more detailed information please click on my links below
http://www.ironmate.co.uk/ironman-calorie-expenditure.htm
http://www.ironmate.co.uk/athletes-menu.htm
http://www.ironmate.co.uk/ironman-triathlon-calories.htm
SWIM
Have your swim stroke analysed so then you do not learn poor stroke mechanics.
Include being analysed swimming in your wet suit.
OPTIONAL EXTRA’S
You will need to train on a turbo fixed bike during the cold dark winter days.
Get use to being in one position for long periods of time.
Ironmate 10 top tips.
1. Get more sleep = aim for 56- 60 hours a week 8 hours a day plus a power naps and lay ins. You will recover much quicker. This is when you improve.
2. Include weekly core exercises to allow you perform better.
3. Get use to eating bars & sports drinks on the bike and gels running.
4. Run walk strategy in training. You will need to walk thru the feed stations.
5. Stretch more = tight muscles have to work much harder.
6. Use your race bike as much as possible.
7. Train with others of similar ability = the ironman is a test of one pace endurance
8. Limit the number of races you compete in and focus on long distance training
9. Use a heart rate monitor to learn more about your body = How food, drink, fatigue from past and current training effects your heart rate.
10. Have a action plan to finish the swim & bike in the official cut off times (10 -10 hours :30 minutes)
You will have to cycle at 13.5 miles per hour (not easy after a 3.8km swim (to complete the bike in less than 8 hours 30 minutes with a 2 hour swim to be allowed to carry on and finish the marathon.
Know your limits. See my Ironman pace chart for guidance.
For more detailed information on your Ironman please click on link below.
I have provided this information from my experience competing in many Ironman triathlons world wide.
http://www.ironmate.co.uk/ironman-triathlon.htm
Always check the Ironman web site for exact race details as they can change each year.
We cannot be responsible for changes that an organiser makes.
To date Mark has crossed the finish line in 29 Ironman triathlons 2 double Iron distance and 1 triple Iron distance event to date.
Having finished over 1,000 races world wide I have made a few mistakes make sure you don’t make them also.
For Individual Ironman Triathlon training plans please contact mark@ironmate.co.uk
British Triathlon coaching award level 1 & 2
http://www.ironman-triathlon-training-programs.com/
Ironman coach having raced in 16 countries I believe I have the experience to help you complete your Ironman. for my sporting CV please click on http://www.ironmate.co.uk/marks-athletic-achivements.htm
If you found my information and web site www.ironmate.co.uk helpful remember to tell a friend, thanks.
See you at the races!
Ironmate copy right 2009