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Ironman
Triathlon Training: Building a Race-Worthy Body
A
full Ironman triathlon is comprised of a 2.4 mile (3.8
km) swim, a 112 mile (180 km) bike ride, and a marathon (26.2 mile, 42 km). Ironman triathlon training should
focus on building endurance, as well as speed in each
of these three events. The training program should be
broken up into three different stages: beginning Ironman
triathlon training, building Ironman triathlon training,
and tapering Ironman triathlon training.
Beginning
Ironman Triathlon Training
Beginning Ironman triathlon
training should revolve around developing a strong base
upon which you can build endurance throughout the program.
Begin your Ironman triathlon training with 2-3 weeks
of weight training. It will be easier to train for endurance
when your muscles fibers are already strong.
Building
Ironman Triathlon Training
To build endurance during
the middle portion of your Ironman triathlon training,
you will gradually increase your training times and
distances before focusing on higher intensity training.
Increasing your distance does not mean that you should
run a marathon as part of your Ironman triathlon training.
Running a marathon will put too much stress on your
muscles without giving them enough time to recover before
you compete in the full Ironman. Rather, focus on incorporating
brick workouts in your Ironman triathlon training program,
with long runs following your bike rides.
To further increase your
speed and strength during the building phase of Ironman
triathlon training, try integrating Fartlek training
into your routine. Farleks are intense running workouts
where the runner performs at changing speeds and efforts.
In a Fartlek workout, a runner balances a set amount
of distance or time running at a higher pace with a
set amount of time or distance recovering at a decreased
pace. The concept behind Farleks need not be restricted
to running workouts, but can be used in swimming and
cycling workouts as well.
One thing to keep in mind
during all phases of Ironman triathlon training is the
importance of nutrition and the role it plays in endurance
events. During the early stages of training, train with
a variety of foods and energy supplements to see what
works best for your body. Once you have an understanding
of how your body digests and breaks down certain foods
during endurance training, continue training with the
foods and supplements you are comfortable with and only
consume these foods on race day. You don’t want
to be 100 miles into the race and have digestion problems
over a choice of a peanut butter sandwich or energy
bar.
Tapering
Ironman Triathlon Training
Tapering
Ironman triathlon training is both an art and a science.
You want to be well rested for the race, but you do
not want to be sluggish. A good rule of thumb is to
decrease the volume of your training, while still retaining
the intensity. Work out hard, but don’t work out
long. Decrease your training time by 20% every week,
beginning a month out from the race. In the last week
leading up to the race, rest the first couple of days,
then kick start your metabolism in the last few days
by completing brief, easy training sessions. You will
show up at the start line ready to race with refreshed
legs and a clear head.
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Discover the Ultimate Triathlon Training Guide.
- Comprehensive Triathlon Training Program
- Heart Rate Zone Workouts.
- Specific Triathlon Training Secrets
- Injury Prevention Techniques.
- Comprehensive Triathlon Nutrition Guide.
- Essential Tips to Stop you Hitting “The Wall”.
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Find Out More About This Fantastic
Triathlon Training Program Here...
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