An Ironman triathlon has long been known as the ultimate test of fitness for a human being. This is a long distance triathlon race that is comprised of a 2.4 mile swim, 112 mile bicycle ride and finally a marathon. This event is widely considered the most difficult one day sporting event in the world. There are cut off times throughout, which must be kept to in order for an athlete to complete the race. There is typically a 16 to 17 hour cut off time to complete the race, with 2 hours 20 minutes for the swim, 8 hours 10 minutes for the bike, and finally 6 hours 30 minutes for the marathon.
Since 1978 the Ironman world championships have been held in Kailua-Kona, which is the pinnacle of the sport in which athletes train their entire lives to qualify. The climate provides a gruelling test for athletes and is one of the most incredible atmospheres in sport. 2018 was a record breaking year in which Patrick Lange and Daniela Ryf defended their titles and in the process landed the odds and smashed the world records. They were both strong betting favourites prior to the event, and punters were also busy using lottos in the United States in recent months. Here we cover a typical training plan for an ironman event.
(Pictured: Ryf and Lange celebrate defending their titles at the world championships in Kona)
Source: https://www.mensjournal.com/health-fitness/most-epic-photos-2017-ironman-world-championship-kona/
Professional athletes are likely to train more than this but this is a typical plan for those training for their first race and to finish. Prior to starting to is good to get your swim technique checked as well as getting a professional bike fitted.
Six months out
Aim for five key sessions each week.
- Monday – 1 hour swim
- Tuesday – 1 hour cycle
- Wednesday – DAY OFF
- Thursday – 45 to 60 min. run
- Friday – 1 hour swim
- Saturday – 60 min. run
- Sunday – 2 to 3 hour cycle
Five months out
Increase by roughly 10 percent then allow a week’s break..
Four months out
Increase each discipline by 10 per cent each week before a recovery week in last of month.
- Monday – DAY OFF
- Tuesday – 1.5 hour cycle/1 hour run
- Wednesday – 1 hour swim
- Thursday – 1.5 hour cycle/1 hour run
- Friday – 1 hour swim
- Saturday – 3 to 4 hour cycle/15 min. run off the bike
- Sunday – 40 min. ocean swim/ 1.5 hour run
Three months out
- Monday – DAY OFF
- Tuesday – 1.5 hour cycle/70 min. run
- Wednesday – 1 hour swim increasing distance at session
- Thursday – 2 hour cycle
- Friday – 1 hour swim
- Saturday – 4 to 5 hour cycle/20 min run off the bike
- Sunday – 45 min ocean swim/1.45 run
Two months out
- Monday – DAY OFF
- Tuesday – 2hour cycle/1 hour run
- Wednesday – 4km swim
- Thursday – 1.5 hour ride/ 1.5 hour run
- Friday – 1 hour swim
- Saturday – 6 to 7 hour ride/10 min. run off the bike
- Sunday – 45 min. ocean swim/1 hour cycle/2 hour run
One month out
- Monday – DAY OFF
- Tuesday – 1.5 hour cycle/1 hour run
- Wednesday – 4km swim reducing to 3km until taper week
- Thursday – 1 hour cycle/1.5 hour run
- Friday – 1 hour swim
- Saturday – 4 hour cycle
- Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run
Pre-race week
- Monday – DAY OFF
- Tuesday – 2 hour cycle/1 hour run
- Wednesday – 1 hour swim
- Thursday – 45 min. cycle/30 min. run
- Friday – DAY OFF
- Saturday – 20 min. swim/30 min. cycle/10 min. run
- Sunday – Race day.
