If you want to stand on the start line of an Ironman in the best possible shape then the key is in the preparation. The long distance event is a true test of endurance, putting your body through 2.4mile swim, 112 mile bike and a marathon at the end of it all. Training for this requires months of dedicated training not only on the body but on the mind as well.
You can be in the fittest state possible but if your mind isn’t ready then your journey to that finish line is going to be much harder. However daunting & challenging an ironman may seem it is an incredibly rewarding journey which done sensibly can teach you things about yourself you never realised was possible.
Here are some of the key things you can think about to best prepare yourself for the event:
1.Think Long Term
I am afraid there is no quick fix to racing an Ironman and it takes a lot of time investment. Typically ironman training will take anywhere between 6-12 months depending on where you are in your training and fitness level. Break it down into a number of phases which include the;
Base phase: 12-24 weeks and is probably seen as the most important phase. The focus needs to be building muscular endurance, whilst much of the training stays aerobic there is some intensity intermingled into this.
Build phase: 8-12 weeks where we start to add in the intensity which include brick & tempo sessions while still building on muscular endurance.
Peak / race specific phase: Specific phase for IM training and probably the most intense in terms of time commitment. Race simulations are starting to be practiced here alongside some transition work.
Taper: 2-3 weeks . A reduction in volume & fine tuning that intensity to allow your body to recover but the intensity still in there to keep you sharp.
2.Know The Course
Before starting any training plan, work out what event you are doing and research the course. This will help shape the type of training you will need to focus on. For example if you have a sea swim then you are going to have to practice swimming in the open water in the sea. If the bike has a lot of climbs you need to understand the elevation and train with this and then the same with the run. Also things like the weather can play a big part, so when is the race & what is the weather going to be like.
3.The Components Of The IM
Break each discipline down and figure out what you need to specifically focus on for each one. What are your weaknesses and strengths? If swimming is challenging then invest in swim analysis or swim lessons to improve your efficiency in the water. If fuelling is a big challenge then maybe sourcing a good nutritionist to help you.
4.Train the Gut
You’ll need to fine-tune your race day fueling plan during training and this will take shape over months of practice. Training the body to take on fuel is vitally important not just as a practice for race day but to ensure that you are providing the body with the fuel to meet the energy demands of your training.
During a session what you use is highly individualised, but you could try using gels, bars, sports drinks and chews or even some people prefer natural. Alongside fuelling, hydration is very important: Monitor your hydration, especially during long workouts in hot conditions. Replacing electrolytes lost through sweat to avoid cramping or dehydration can be done using electrolyte tablets in drinks. Precision hydration has some fantastic resources if you want more information on nutrition and hydration.
5. Recovery & Adaptation
We often want to find quick wins for how to get faster but if we go back to basics the number one most important form of any training lies in the recovery. Without this there is absolutely no point in training. We cannot adapt or get fitter without proper rest and you risk injury, overtraining, and burnout.
One of the easiest and cheapest ways to recover is sleep which is needed to promote muscle recovery and hormonal balance. Active recovery is also important and can form part of the rest days (such as easy recovery sessions like light swimming, cycling, or yoga/stretching on your active rest days). Massage or foam rolling can also feature to help aid recovery but we do need to be careful with these as the body will be put under stress this does not allow the body to properly rest.
6. Mental Preparation
The time spent in certain aspects of the race like the swim or even the overall race time can be daunting. Longer sessions and regular exposure to these challenging situations can be really useful to help us train to the point where we feel uncomfortable and is crucial for building mental resilience.
Race visualisation is also another tool which is incredibly powerful and can really help the brain to feel familiar with a challenge it is about to do, this can include. visualising race day and important points like swim starts, transitions and the finishing funnel.
There might be some videos & photos online which can help you but you can use the course maps too.
What else to consider ……
- Find your race & know your course
- Plan your time, think about what you can realistically commit to training. Remember consistency is key so it can help to try and be as realistic as you can with your time commitments.
- Join a community, this may be a local tri club or online community. This can really help with motivation esp over the winter months & longer sessions.
With dedication, a solid plan, and perseverance, you’ll cross the finish line of your Ironman triathlon strong and proud.
NLC Triathlon Coaching Applications are still Open 🚀
If you would like coaching support towards your Ironman with NLC Head Coach Kirsty, apply today and join our team!
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Kirsty Hillier is an accomplished and dedicated head Triathlon coach at New Levels Coaching, bringing a wealth of experience both as a coach and an athlete. With a background in high-performance coaching, she specialises in guiding athletes through Ironman, triathlon, and endurance race preparation, focusing on structured, individualised training plans that maximise each athlete’s potential.
