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This is it, you've set a goal to complete your first Ironman. An exciting adventure awaits you! But to cross the finish line, you need to train. Getting to the finish line of the 226 km extreme triathlon requires demanding preparation, both physically and mentally. It is also an important personal investment that comes with sacrifices. How long should the training plan last? Do you have to run a marathon before the big day? How many hours a week should you devote to outings? Find out how to prepare for an Ironman in the best conditions.
Preparing for an Ironman can't be improvised
While it is conceivable (though not advisable) to participate in a short-distance triathlon without a specific training plan, this is not the case for an Ironman.
In fact, this XXL triathlon combines considerable distances, much longer than an S, M or L. As a reminder, you will have to cover:
- 3.8 km to swim;
- 180 km by bike;
- 42.195 km running.
The colossal mileage and the succession of the three events, proper of the chained discipline, require prepare the body and mind for the effort. This is essential to successfully complete an Ironman and avoid injury.
The three pillars of physical preparation
Volume, progressiveness, consistency.
These are the three essential keys to properly preparing for an Ironman, or Ironman 70.3.
There are no secrets: a high volume of training proves crucial for your body to handle the long distances of Ironman. You need to get your muscles, tendons, or even your heart used to this exercise, as they will be greatly challenged during the 10 to 16 hours of competition.
Swallowing the miles, yes, but not just! And especially not just any way. The idea is to train in a progressive and regular manner. So we recommend choosing a training plan that fits your goal and your physical abilities. Make sure it fits with your schedule (work, kids, vacation, etc.), especially during the maximum load phase when the hourly volume will be high.
Preparation is lengthy: 10 to 20 weeks on average for those who wish to take on the challenge for the first time. The most experienced can begin their training up to 40 weeks before D-day. In addition, the French Triathlon Federation (FFTRI) recommends devoting 10 hours per week to preparing for an XXL triathlon.
What does an Ironman training plan consist of?
The Ironman schedule follows preparation cycles. The training load and intensity gradually increase, then decrease as the deadline approaches. Of course, recovery phases and rest time are fundamental to reduce muscle fatigue and allow the body to regenerate. Beware of overtraining, it would be quite counterproductive.
A training program includes:
- the practice of all three disciplines (swimming, cycling, running);
- stretching to reduce tension and relax;
- muscle strengthening sessions.
Ideally, join a triathlon club to benefit from a training plan carried out by a coach and consistent with your physical abilities. In addition, you will have the opportunity to share the values of triathlon and you can enjoy the emulation of the club. Perfect to prepare for an Ironman in a good mood and keep all your motivation!
Similarly, try to incorporate triathlon competitions of a shorter distance, such as a Half Ironman, into your training plan. In addition, your Ironman prep will be helpful in progressing in the discipline that is your weakness.
Mental preparation, a decisive task
Don't neglect the mental side! This aspect is essential to reach your full potential on race day. The mental preparation acts as a lever that allows triathletes to give their best.
Also, as you can see, training is particularly time-consuming and requires a tremendous personal investment. The 6 hours pedaling alone during gray winter days can quickly seem endless and tiring...
Some techniques to help you keep motivated and fun:
- Set yourself achievable goals over time.
- Keep a positive internal discourse to boost yourself and avoid negative thoughts. This helps increase self-confidence.
- Visualize yourself in a specific situation: mental imagery consists of imagining yourself doing a sports session, performing specific actions, successfully completing your outing, etc. You will improve your emotional management and reduce stress.
- Implement a sports routine to promote focus and build confidence. Beware: if you fall into boredom and lose motivation, you can instead break this routine.
Know that a mental preparer can help you meet this challenge with a good state of mind. He will know how to give you effective and individualized tools to touch the dream of Ironman.
Preparing for the Ironman Swim
In swimming, you need to save your reserves in order to get out of the water as fit as possible.
For your pool workouts, the goal is to familiarize your arms with the long distance without taking a break. Thus, favor long intervals, while making sure to perfect your swimming technique through instructional drills. Plan sessions averaging 3,000 m with several blocks interspersed with a few minutes of recovery, such as 7 x 500 m or 3 x 1,000 m.
Of course, it is essential to get used to swimming in a natural environment, if possible the one of your race: lake, sea, river, canal... If you have trouble orienting yourself, imagine how difficult it will be to keep your course in the middle of waves and the bubbling tumult of hundreds of triathletes in full crawl.
Preparing for an Ironman bike event
The road cycling event will be the longest event of your Ironman. Again, acclimating your glutes to the carbon saddle is a must. Roll, roll, roll.
Bike workouts call for an extended time frame. So reserve your weekend for long rides, gradually increasing the duration from 3 hours to 6 hours.
During the week, focus on shorter or home-trainer rides, as well as recovery sessions to "get the legs going."
Preparing for an Ironman running event
In contrast to the previous disciplines, it is not necessarily useful or recommended to run a marathon, or 42.195 km, before the big day. A long run produces a greater impact on the body than swimming and cycling and requires more recovery.
Your schedule will contain one long aerobic stream outing per week (1 hr 45 min to 2 hr 15 min): you run long, but at low intensity. From time to time, you can add a little intensity to improve your running pace by alternating speeds with short accelerations or fartlek.
Training Sequencing
Preparing for an Ironman is also about chaining workouts. And yes, running a dry marathon has nothing to do with the marathon of an Ironman where you accumulate fatigue from the two previous disciplines.
It's mostly the bike/run sequence that you will need to combine. If you have done a triathlon in the past, you know that everything often comes down to the second transition. So don't forget to plan for indirect, delayed and immediate transitions!
Working with transitions in long distance triathlon
Who says triathlon, says transition!
On an Ironman, transitions are less decisive than on short formats, where every second counts. Nevertheless, poorly executed transitions can quickly set you back 5 minutes on the clock.
Please note that the transitions are not as important as in short formats
Think about working on your T1 and T2 transitions to make them as fluid and effective as possible. This will also allow you to make a checklist of gear to have in the bike park so you don't forget anything on race day.
food and hydration
Finally, don't forget to address the nutritional aspect, which is frequently overlooked by triathletes. Take care of your food hygiene and consider regular hydration!
So, ready to give it your all to outdo yourself physically and mentally? Ironman goal, top off!"
All you need to do is to get in shape
To go further, discover the list of Ironman in France and the international Ironman calendar.
