Your First Ironman

When preparing for an Ironman race, several things have to be accounted for.

Your training has to be designed to fulfill your unique needs as an athlete.

You must come up with a nutrition plan that will give you the dietary needs during training, and during the race.

The experience should be fun, and worth remembering for your family and friends.


Prior to starting the race, it is important that you fully grasp the fact that preparing for this race will take some time. It’s not simply a case of swimming 2.4 miles, biking for around 112 miles and then sprinting for around 26.2 miles, without adequate training.

The first thing that you should do is submit yourself for a physical evaluation by a licensed physical therapist. After getting his or her approval you can now start your strength and flexibility training, targeted to specific areas of the body. This is one great way to avoid injuries during the race, and in the future, while polishing your performance.

In the days before the competition, joining runs like full and half marathons, and century rides, will help prepare your body for distance running during race day. When signing up for these races take note of the location; it should be somewhere fun, so that you and your family and friends can enjoy a fun day out!



Weekly Training Design

The standard weekly training design usually includes two days of swimming, a couple more days for running, and an additional two more days for cycling. Weekly work out is often carried out during the weekends because it does not only consume one whole day, but it also helps your body get into gear for the distance that you will need to cover. Interval training is recommended for the rest of the training days.

Waking up early will help you get an early start in your training, so you can spend the rest of the day at work or socialising. This may be hard at first, but soon you will get used to the early morning routine.

In your training routine do not forget to add a week where you get to decrease the distance that you run, sleep more and do other activities like hiking, skiing, and kayaking, this is usually done on the fourth week also known as “recovery week”.


Make Them Count

To make sure that your workouts have an effect you need to pay attention to how your body reacts during the day. Moreover, just because you completed a mile or more does not mean that you can finally stop.

Each workout should be an excellent workout. If you over train you will end up tired, sore, and your body will ache all over. If you are feeling this, pay attention to what your body is saying because this might mean giving yourself a break or decreasing the intensity of your workout sessions.

Make sure that you get some sleep. Ten hours of sleep everyday is recommended because this will provide your body enough time to recover, thus start sleeping early. Moreover, prepare all the things that you need before you sleep so that in the morning you will be good to go.

Listen to your heart. Before you get up and start training make sure that you measure your heart rate first. This will help you determine your resting heart rate, ideally 60 to 80 bpm. If your heart rate while lying down is slightly higher than normal then you are probably overtraining yourself.

To help your mind and body heal make sure to have one day rest each week. Do something relaxing like yoga, or go for a stroll down the beach with your friends or a partner.


Do not forget your Nutrition

In an Ironman race, the hardest part of handle is nutrition and proper diet. If you involve yourself in top-quality training, then you will also have to increase your calorie intake. Moreover, the more training sessions you have each week the hungrier you will become.

My diet is not only about eating healthy food, but it is also about eating foods that are filled with calories that will help keep me energized during training. Examples of these foods include pretzels with butter, mozzarella cheese, fruit and, of course, trail mixes. Keeping your lunch loaded with snacks that are high in calories will keep you from eating unhealthy food items, such as chips and soda.



Water – Your daily water intake must be equivalent to half of your total body weight. It is best that you keep a big water container on your desk while you work and make sure that you drink all this water during the day.

Timing- If you are going to train after working, avoid eating large meals during lunch because this will slow you down.

Food during training – Munch on foods that are contain a lot of calories like pretzels, cookies, and sandwiches while training in preparation for the race. During long training days you must see to eat that you consume a total of 200 calories per hour in preparation for the race.

Pathway to Ironman

To transform a race into a vacation, tri-athletes tend to join full distance races that are held in exquisite destinations.

Months before the race, while you are training, turn on the excitement by conducting research about the area. Create an itinerary that will allow you to explore the area and not limit yourself to the expo and transition areas for each event. Your list of places to visit should include tourist locations like museums, parks, and even restaurants. After the race, do not go home immediately, stay around for a few days and give yourself time to celebrate, and make a recovery. To enjoy the scenery, take a hike after the race and bask in the beauty of your chosen destination. You will have earned it!



When you are finally home, it is time to thank everyone for their love and support and show this by throwing a dinner or barbecue for them. Now you can sit back and relax. All your hard work and dedication has been worth it!

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