How To Properly Execute Your Triathlon Ironman Training

You want to start with triathlon ironman training? We didn't talk about this topic in any detail yet so let's go ahead right here. Generally it doesn't really matter too much whether you prepare yourself for a sprint triathlon or an ironman. The same basic training principles apply of course for both - the short and the long distances. But as a rule of thumb you only do the things that you already know a little bit slower and a little bit longer.

The major difference is that the triathlon ironman training consumes far more of your time for the preparation. Calculate about ten to fifteen hours per week of training if you really want to enjoy the race. Take the double amount of time if you want to become really good. One great thing about triathlon is that you can diversify your training in a way that injuries from overtraining become very unlikely.

Particularly for your ironman preparation I would recommend ...

Regular training
Excellent preparation: the last two months before your ironman you should train double race distance each week
Slowly increase first the distance and then the intensity to avoid injuries
Practise your weakest leg preferably
Listen into your body each day
Focus on healthy and well-balanced nutrition
Train with pleasure - not with force
In doubt rather do less than more - You can always take one day more rest than planned but never do more than planned
Take good care of even the smallest injuries
Diversify your training schedule as much as possible to avoid burn outs
Combine hard training phases with soft ones - Keep in mind that long distances are more stressful for your body than tempo units

Let's get into some details on how to structure your triathlon ironman training. Your main focus will be on improving your aerobic capabilities. With long training units, sometimes even on consecutive days, you will soon attune to these high volumes.

Cycling for more than 5 hours, runs of 25 kilometers, swim training about distances of 5-6 kilometers and combinations of two portions are to increase the effectiveness of your lipid metabolism as well as prepare you for the high psychic demands of the ultra distances.

Possible cross training opportunities are winter marathons, ski marathons and marathons on a mountain bike. The preparation for an ironman consists of long basic endurance units and long intervals of e.g. 800-1500 meters of swimming at 2-4 repetitions, 4-10 repetitions of 1000-2000 meters of cycling and 4-12 repetitions of 1000 meters of running.

When designing your triathlon ironman training and competition plan keep in mind that the regeneration time after an ironman race can take up to 4-6 weeks. For training purposes you should also take part in short (Olympic) distance races to gain the strongly required racing routine and endurance.

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