How do you train your first iron man?
Have you ever thought about the challenge of being an ironman, but the idea of giving up all your free time will let you down? Perhaps you are an experienced triathlete who has completed the sprint and Olympic distance race. However, the clock in life is in bondage, the training time is very precious.
I’ve designed a training program for people who don’t have much time, just to do it without getting sick or hurting. Not the beginner, of course, but the IRONMAN. The training included 13 weeks and the first 140.6 km race in 12 to 14 hours. Your maximum training week will include about 13 hours, while others will be less.
Can you do that?
You can swim for an hour three times a week before starting the project. You can estimate that you can maintain at least two minutes and 100 yards (about an hour and 20 minutes) in a 2.4 mile swim.
You can ride comfortably for about an hour and a half. By training, you can be sure that your average speed is between 15 and 16 miles per hour, 112 miles per hour (the total time is 6:15 to 7:30).
Now, you can run for a long time between 1:15 and 1:30. You think you can run a 10-11 minute marathon (total run time between 4:15 and 5:00). So far, you’ve been training about 8 to 10 hours a week, without any major problems.
Due to the long list of commitments, the training is fairly light. But the weekend is a long weekend. You realize that you need to take at least one day off each week to maintain your health and mental health.
If the athlete’s file suits you, your iron man is expected to finish 12 to 14 hours. The forecast still allows three hours of buffer time to complete the race in up to 17 hours.
I have started an hour of swimming and 30 minutes of running. The goal of swimming is to concentrate on speed while maintaining a low intensity of both technical and neuromuscular training. Steady aerobic exercise, keeping your heart rate in the designated area.
By integrating training intensity and heart rate zone to your iron man, you will have a good indicator of your condition, rest and stress levels. More detailed explanations can be found here. We will use the heart rate monitor to specify the intensity of cycling and running. This intensity is like your car’s tachometer. It will tell you the speed of the engine. Remember, your heart rate can be affected by fatigue, heat, water, etc., so you can’t measure your heart rate directly.
There is no absolute minimum number of hours, you can train and still finish the iron man. The more you reduce your training time, the longer the game will be.
Be careful, if you miss one, don’t start “stacking” each other’s workouts. There are few exercises on the weekend, which can’t be remedied in the weekend.
There is no absolute minimum number of hours, you can train and still finish the iron man. The less training you have, the longer the game will be, and the more painful you will be, the greater the risk of injury.
The iron man is trained to burn fuel at an aerobic rate. This is when you are trying to teach your body to be an effective burning fat machine. When you enter the heart rate zone near the lactate threshold, your body prefers to use more glycogen as fuel instead of fat and oxygen. At the same time, the short sprint speed area won’t get you to a standstill. Although heart rate monitoring is a good tool, it is not an accurate measurement of aerobic metabolism. Neither side of a few beats will be a problem.
To the distance
Event training like this requires commitment of proper nutrition, especially hydration. To exercise for more than an hour, you need to consume a water bottle every hour, consuming at least 150 to 250 calories an hour. You can find more information about hydration here.
Over the years, I have received many e-mails and letters from people telling me about their success. The iron man’s goal is possible, you just need to turn it into reality.