IRONMAN PREPARATION 

Preparing for an Iron distance triathlon will take an athlete 6-12 months, depending upon several factors. Plan carefully for a successful and enjoyable training season and event. A few ideas below.

Respect the distance

In the past few years, the Ironman craze has grown immensely. Some new to triathlon will begin to plan for their first half or full iron-distance race. This is a bit extreme. The demand that the training and the race put on the human body is immense, and should follow solid experience in shorter distance races. Also, a nice long-term training plan would include a half marathon and a full marathon, along with a century bike ride before considering signing up iron or half iron.

Build a Strong and Stable Base

The key to the completion of an endurance event is a carefully built aerobic base, a strong core and strength in flexibility. A triathlete should train at easy paces, building up the volume over time. This easy pace is heart rate zones 1-2. Most uneducated athletes or fitness crazies train in zones 3-4 all of the time, neglecting the zones where very important changes happen. In zones 1-2 the body learns to use fat as fuel, increasing efficiency and improving endurance.

More soon...........this page will be updated regularly. Contact me with any Ironman questions!

Sally Drake
USAT Level II Certified Coach
sdrake@trainingbible.com

www.sallydrake.com
www.swimbikerunstlouis.com