Ironman Preparation Part II
The Specific Preparation phase for an Ironman only needs to be 5 weeks long and starts 9 weeks before race day. It’s during this period that the long rides and runs gradually increase, building the required endurance for the big day. The long bike ride and long run are the key sessions each week and not to be missed.
The other training within the week is aimed at recovery for your longer sessions, so that you can get to the next one fresh and able to complete it. Stronger and more experienced athletes can add a little bit of faster paced training, as long as they don’t impact on the quality of the long bike or run sessions.
For most people, it is better to have an easier day in between the long bike ride and run. This reduces fatigue, the likely hood of injury and increases the quality of the long run.
Key Sessions
Below is a progression for the long bike and run which will see you comfortably able to complete the Ironman. Err on the side of caution on the long run, as this is where you are most likely to pick up an unwanted injury. If you struggle to complete a run one-week, don’t attempt to move to a longer run, but repeat the run again in next long run. Its much better to reach the start line fully fit and injury free, rather than injured and or over fatigued.
Bike Run Swim (+ warm up)
Week 1 70miles 2hrs-2hr15min (14-15miles) 10x200m
Week 2 80miles 2hrs15min-2hrs30min (16-17miles) 8x250
Week 3 40-50miles 1hr15-1hr30 12x100
Week4 90miles 2hrs30-2hr45 (18-19miles) 8x300
Week5 100miles 2hrs45-3hrs (19-20miles) 6x400
The long bike should start easy and after a couple of hours build to you goal Ironman pace. Try using loops or an out and back route so that you can gauge your pace. You should be aiming to finish strong not shattered. After the long bike ride it is advisable to do a short transition run of 15-30mins. The pace should be easy and will prepare you for the feeling you will have on the big day.
On your long run add in walking breaks of 30s-1min every 10-20mins. This allows you to reduce the accumulated fatigue in the legs and allows a natural stretching of the running muscles. During these walking breaks you can practice taking onboard fluids and fuel. The walking breaks will actually make you cover more distance over the course of your long run, because you will slow down later or not at all during the latter stages of the run. The Ironman marathon is not about running fast, but limiting the slowing down.
Your long swim is the third key session that’s needs to be added to the training week. This session is best fitted in to suit pool availability and your time. Start the session with 400-800m of easy swimming and drills and then onto the main set. Take the main set at a steady pace with 15-30s rest between intervals. Swim training continues into the taper, where you should complete your longest session. This is because you don’t need as much time as you do from the long bike and runs to recover to be at your best.
Example week 1
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Focus |
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Mon |
Recovery |
Technique Swim |
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Tue |
Aerobic Endurance / extra recovery |
Easy ride or run |
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Wed |
Quality bike session |
Faster pace gp ride or intervals. |
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Thur |
Long run |
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Fri |
Recovery |
Rest or easy swim, bike, run |
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Sat |
Long bike ride + short run |
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Sun |
Run – up to 1hr30 @ an easy to steady pace |
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Example week 2
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Focus |
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Mon |
Recovery |
Technique Swim |
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Tue |
Quality bike |
Faster pace gp ride or intervals. |
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Wed |
Aerobic Endurance / extra recovery |
Easy ride or run |
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Thur |
Quality run |
Faster pace run – maybe in the hills. |
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Fri |
Recovery |
Rest or easy swim, bike, run |
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Sat |
Long bike ride + short run |
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Sun |
Long Run |
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Example week 3
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Focus |
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Mon |
Recovery |
Technique Swim |
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Tue |
Long Run |
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Wed |
Aerobic Endurance / extra recovery |
Easy ride |
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Thur |
Quality bike |
Faster pace gp ride or intervals. |
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Fri |
Recovery |
Rest or easy swim, bike, run |
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Sat |
Quality run |
Faster pace run – maybe in the hills |
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Sun |
Long bike ride + short run |
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Other training
Secondary to the long session a faster paced cycle, run and swim will benefit you Ironman preparation. The faster bike session is the most important of these and could be a faster paced group ride, local time trial or an interval session.
A steady, hilly run would be of most benefit, as it helps to build strength and endurance. If possible the duration of this run can be built up to 1hr 30 which helps to build you running endurance.
You will also benefit from a shorter but faster swim session some more akin to shorter distance triathlete’s. Where possible do this with a squad or friends.
All other training should be easy with the aim of recovering and being fresh and ready for next long or hard session.
Fuelling the Day
During you’re your long bike ride; you need to practice your nutrition strategy for the race. This means taking in the amount calories and fluid you plan to on race day. You can work this out very easily by using the following formula:
1gm carbohydrate (4cals) per Kg of body weight every hour.
So a 75kg athlete will need 300cals every hour
60kg athlete will need 240cals every hour.
These calories can be liquid and or solid. This is formula is a rough guide and is a good starting point to be adjusted up or down dependant on personal tolerances. What you use to get the calories in again is down to your personal tolerance. Some prefer only liquids, others a mix or solids and liquid calories. Its important that you know what you digestive system will and will not tolerate.
You also need to keep the fluid intake to 500-1000ml every hour. As size of the athlete and temperature increase as does the amount of fluid you need. Fluid uptake is very trainable, so if you are expecting a hot Ironman, then practice with the amount of fluid you will need on race day during your training rides.
The next instalment covers the final 4 weeks, the taper and race day.
