Essential Training Tips for the Ironman Triathlon
The Ironman Triathlon is comprised of three events: swimming (2.4 miles / 3.86 km), cycling (112 miles / 180.25 km), and running (26.2 miles / 42.2 km). It’s infamous for being extremely difficult and it will certainly test your limits, no matter how fit you think you are.
Completely the Ironman Triathlon is a very desirable milestone that many people want to accomplish, but yet very few people actually take the time to learn about how to properly train for this event.
Throughout the next few sections we’re going to give you some essential training tips for the Ironman Triathlon. We’ll make sure that everything is easy to digest by breaking it down into three sections: training, nutrition, and rest & recovery.
As you already know, the Ironman is heavily focused on endurance. In simple terms, endurance refers to how long you can push your body until you need to rest.
As simple as it seems, the best training that you could do for the Ironman is training that directly simulates the real event. This means swimming, cycling, and running. Step away from the gym, and focus on your endurance by doing the three above exercises.
That’s really all you need to focus on if you’re a beginner. If you’re more advanced then you will be able to pinpoint your weaknesses and target them as necessary — however, this isn’t something that you should worry about if you’re a first-timer.
If you feel up for it, it would definitely be beneficial to do test-runs i.e. imitating the event beforehand to get a feel for how you would perform on the day. Now, this is going to be taxing, so make sure that you do it well before the real event. This isn’t just going to help you understand where your weak points lie, but it will also give you some much needed confidence on the day.
Your nutrition is definitely one of the most important aspects for your preparation. You want to ensure that your body is getting enough nutrients throughout the day, every day, otherwise you won’t be able to recover properly between workouts.
As you’ll be focusing on endurance, you’ll want to include a lot of carbohydrates and protein in your diet. However, make sure that you don’t neglect fat — it can actually be beneficial, at least in small quantities.
Work out how many calories your body burns throughout the day by calculating your Basal Metabolic Rate (BMR). Then, make sure to eat way above this number. Your body is going to be put through some vigorous training, and it’s going to need a lot of calories to recover properly.
Rest and Recovery
Pushing your body through extremely taxing cardiovascular exercise multiple times per week is definitely going to test your limits. Regardless of how well you might be handling it now, you might not handle it so well in a week or two.
This is why rest and recovery is so important; not only does your body need the time to recovery and repair muscle fibers that have been broken down, you also need to keep your morale high.
Make sure to get plenty of rest every night (try for at least 8 hours). In addition, make sure that the sleep you get is actually quality sleep — as surprising as it might sound, the quality of your sleep is much more important than the quantity.
You should also think about other recovery methods, these include: foam rolling, deep-tissue massages, cryotherapy, and more.
After reading the advice and guidance given above, you should now have a much better idea about training for the Ironman Triathlon. Keep in mind that there is also a smaller and less taxing event known as the Ironman 70.3 — this might be an ideal option if you are pushing your body to the limit, but simply not getting the results that you’re looking for.
Before we close off, we’d just like to leave you with a very important piece of advice: success doesn’t happen overnight. Many first-timers make the mistake of not planning for the long-term and they assume that they will be properly prepared for the Ironman after just a few months — don’t make this mistake.