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Ironman Triathlon Training

The most demanding of all triathlon training programs is the Ironman Triathlon training, correctly spelled" Ironman triathlon training". Ironman training can take several years of rigorous and disciplined planning and execution of swimming, cycling, and running plans to be competitive in this crown jewel of triathlon events.

Nothing compares to achieving the esteemed title of "Ironman" because of the years required to reach that pinnacle. The following information provides a guideline for what to expect along the way to becoming known as the Ironman Champion.

The Ironman Triathlon

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The Ironman Triathlon is a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC). It consists of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bike, and a marathon (26.2 miles 42.195 km) run, raced in that order and without a break. There is also a strict time limit placed on this event of 17 hours. The most famous, and the original event, is the Hawaii Ironman Competition.

Doing the math indicates a 140.6 mile total distance in the strict time of 17 hours equates to moving an average of 8.27 miles per hour. Common sense dictates that the most time consuming effort will likely be the swim phase of the event.

Swimming Time Expectations

The average human swimmer averages 1.9 miles per hour so the swim phase should be accomplished in less than 2 hours. The greatest concern for the competitor is the amount of energy expended and how to increase and conserve that energy.

Bicycling Time Expectations

The average cycler moves at a pace of 22 mile per hour. At this speed, the cycling phase of the Ironman should encompass approximately 5 hours. World-class competitors have been known to average up to 30 miles per hour, further reducing the time required to complete the cycling phase.

Running Time Expectations

Considering the average time for running a mile is 6 minutes, the running phase of the Ironman triathlon should be completed in less than three hours.

Adding up the events comes to a total time to complete of approximately 10 hours. The Ironman competitions average time is about 11 hours and 20 minutes from start to finish. This is quite an accomplishment as each of these three grueling events is a separate event in all other competitions, except the triathlon. When you combine all three, it is like trying to put three weeks of competition into less than half a day. Ironman triathlon training, aka Ironman triathlon training, is going to require a world-class effort to compete, much less complete!

Assess Your Condition

Take inventory of your current level of speed and endurance in each of these events. Time yourself with the help of a trainer or good friend to determine exactly where you stand in comparison to the information provided. This establishes a baseline for where you need to improve to be competitive in an Ironman Triathlon,

Formulate Action Plan

Utilize a professional conditioning coach to help you develop your Ironman triathlon training program, mistakenly typed in many cases as Ironman triathlon training program. People at the highest levels of competition spend years training for this event, so be prepared for a long-term program if you want a chance to be competitive.

The triathlon is meant for the best of the best in the three events of swimming, biking, and running so don't shortcut the Ironman triathlon training program if you are planning on being an Ironman champion.

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