Training For An Ironman Triathlon 7 Day Practice Test
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In my experience, completely novice athletes will need 6-8 months of training to have a fair go at the half Ironman which has a distance of 1.9 km swim – 90 km bike – 21 km run. There is a cut off of 8.5 hours for this. On the other hand, athletes aiming to do the full ironman should begin their prep at least 12 months in advance to make sure they are ready for the grueling race. The full iron distance consists of a 3.8 km swim – 180 km bike – 42 km run to be completed under 17 hours.
Now how do you assess that if you’re ready for taking up this project or not?? Firstly there are no qualification criteria to attempt the Ironman. That said, you will however need to have some basic fitness in order to start training for triathlons.
I have devised a simple 7-day test to assess your fitness level. If you can do even 60%-70% of this, you are ready to undertake IRONMAN Training along with the help of a coach.
Please note – You should be able to swim non stop for at least 25 meters before starting an Ironman training regime.
Day 1–Swim – 30 minsRun – 3.5 kms under 30 mins
Day 2 –Bike – 1 hourRun – 20 mins
Day 3 –Swim – 30 minsBike 1.5 hours
Day 4 –Run 40 mins1 hour of HIIT leg work5-7 Sets of
20 Squats20 Lunges20 Sumo Squats20 Lateral Squats1 min Squat hold1 min rest between exercises3 min rest between sets
Day 5Suryanamaskar x 12-20Easy 30 min Bike
Day 6HIIT Upper Body SessionEach Exercise 20 seconds on and 10 sec break
Set
Push upsPlankMt ClimbersSuperman HoldJumping JacksCrunches
Rest Between 2 sets 1 min Max
Total 6 setsSwim – 30 min
Day 7Bike – 1 hourRun-Off the Bike (Brick) – 30 mins
This 7-day routine will give you a good idea about what it is like to train like a triathlete.
The bike sessions can be done indoors on stationary bikes as well. In case there is no pool access, it can be replaced with a small 15-20 min run/ jog. If you can do this and find that you can do much more then you are more than ready to start a properly structured plan that will take you through this whole journey of becoming an Ironman. At PowerPeaks we shall be using a very scientific approach towards training where the training will be customized to one’s own Heart Rate (HR) zones (post a max HR test). This helps in training at your own pace and get better with time.
Power Peaks has a holistic approach to training where all aspects of Triathlon training are covered including Nutrition, BikeFits and FTP tests for better cycling technique, Swim Analysis, Gait Analysis for Better running technique, Race planning, and strategy, Mock Ironman Races, Triathlon Training Camps, Open Water Swims, Technical Workshops, Sourcing of the right Triathlon Equipment, Strength and conditioning, etc.
CHECK OUR TRIATHLON RANGE Related tagsRelated tags :Individual SportsTriathlon
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Triathlon Training: The ultimate guide on Ironman training plan at Blog Decathlon to help build your running, swimming and cycling endurance. Read to know more!READ MOREChaitanya Velhal
Ironman triathlon is an ultra-endurance race. Training for it is notoriously difficult and can easily consume a lot of time. Also getting to the level of fitness that will see you through an Ironman finish line will take at least a year for a lot of people.In my experience, completely novice athletes will need 6-8 months of training to have a fair go at the half Ironman which has a distance of 1.9 km swim – 90 km bike – 21 km run. There is a cut off of 8.5 hours for this. On the other hand, athletes aiming to do the full ironman should begin their prep at least 12 months in advance to make sure they are ready for the grueling race. The full iron distance consists of a 3.8 km swim – 180 km bike – 42 km run to be completed under 17 hours.
Now how do you assess that if you’re ready for taking up this project or not?? Firstly there are no qualification criteria to attempt the Ironman. That said, you will however need to have some basic fitness in order to start training for triathlons.
I have devised a simple 7-day test to assess your fitness level. If you can do even 60%-70% of this, you are ready to undertake IRONMAN Training along with the help of a coach.
Please note – You should be able to swim non stop for at least 25 meters before starting an Ironman training regime.
What will you need br
Bicycle (indoor or outdoor)Running shoesPool or open water Access Swim Gear Stopwatch or fitness trackerDay 1–Swim – 30 minsRun – 3.5 kms under 30 mins
Day 2 –Bike – 1 hourRun – 20 mins
Day 3 –Swim – 30 minsBike 1.5 hours
Day 4 –Run 40 mins1 hour of HIIT leg work5-7 Sets of
20 Squats20 Lunges20 Sumo Squats20 Lateral Squats1 min Squat hold1 min rest between exercises3 min rest between sets
Day 5Suryanamaskar x 12-20Easy 30 min Bike
Day 6HIIT Upper Body SessionEach Exercise 20 seconds on and 10 sec break
Set
Push upsPlankMt ClimbersSuperman HoldJumping JacksCrunches
Rest Between 2 sets 1 min Max
Total 6 setsSwim – 30 min
Day 7Bike – 1 hourRun-Off the Bike (Brick) – 30 mins
This 7-day routine will give you a good idea about what it is like to train like a triathlete.
The bike sessions can be done indoors on stationary bikes as well. In case there is no pool access, it can be replaced with a small 15-20 min run/ jog. If you can do this and find that you can do much more then you are more than ready to start a properly structured plan that will take you through this whole journey of becoming an Ironman. At PowerPeaks we shall be using a very scientific approach towards training where the training will be customized to one’s own Heart Rate (HR) zones (post a max HR test). This helps in training at your own pace and get better with time.
Power Peaks has a holistic approach to training where all aspects of Triathlon training are covered including Nutrition, BikeFits and FTP tests for better cycling technique, Swim Analysis, Gait Analysis for Better running technique, Race planning, and strategy, Mock Ironman Races, Triathlon Training Camps, Open Water Swims, Technical Workshops, Sourcing of the right Triathlon Equipment, Strength and conditioning, etc.
CHECK OUR TRIATHLON RANGE Related tagsRelated tags :Individual SportsTriathlon