The Ironman triathlon typically consists of a 2.4-mile (3.8 km) swim, a 112-mile (180 km) bike ride, and a 26.2-mile (42.2 km) run. A recommended training plan for this type of triathlon would include a combination of swim, bike, and run training, as well as strength and conditioning exercises to build overall fitness and endurance.
- Swim Training: Begin with 2-3 swim sessions per week, focusing on technique and endurance building. As you progress, increase the distance of your swims and add in interval training. Incorporating open-water swims in your training schedule is also important, as it will prepare you for the conditions you’ll encounter on race day.
- Bike Training: Start with 2-3 bike rides per week, focusing on building endurance and strength. As you progress, increase the distance of your rides and add in interval training and hill work. Incorporating long-distance rides (70-100 miles) in your training schedule is also important, as it will prepare you for the conditions you’ll encounter on race day.
- Run Training: Start with 2-3 runs per week, focusing on building endurance and strength. As you progress, increase the distance of your runs and add in interval training and hill work. Incorporating long-distance runs (20-26 miles) in your training schedule is also important, as it will prepare you for the conditions you’ll encounter on race day.
- Strength and conditioning: Include 2-3 strength and conditioning sessions per week, focusing on exercises that target the core, upper body, and lower body.
- Rest and recovery: It’s important to schedule rest days and to allow your body adequate time to recover.
- Gradual Progression: The key to a successful training plan is gradual progression. Start with shorter distances and gradually build up as your fitness improves.
- Long-course Specific Training: As you get closer to the race, begin to incorporate long-course specific training into your plan. This includes training at race pace and simulating the entire race, including transitions.
- Tapering: In the final weeks leading up to the race, gradually decrease the volume and intensity of your training to allow your body to recover