How to Train for Ironman
“Running as fast as they can, Iron Man lives again,” went the lyrics of one of Black Sabbath’s most famous hits. Yet rather than destroy the world in a fit of righteous revenge, ironman competitors build upon a tradition of records and achievements that test the limits of the human body. If you’re training for an ironman competition, here are tips to help you be at your body’s peak.
The Ironman Triathlon
Triathlon competitions are events held in various parts of the world, leading to the Ironman Triathlon World Championships held in Hawaii. Triathlons are very difficult competitions that pits the human body against extreme physical situations and the limits of the body. The world championships in Hawaii are very challenging because of the terrain, and also because of the pressure and the prestige of the games.
An ironman triathlon is composed of three different competitions:
A 2.4 mile swim
A 112 mile bike ride
A 26 mile marathon.
What makes a triathlon difficult is that the three events are held in succession, without breaks. An ironman competitor must be at peak physical conditioning to complete the race. Exceptional fitness and determination is needed to set records in an ironman competition.
Physical Training
Ironman competitions test the limits of the body, so you must put your body through its limits. Here are some important things you have to keep in mind when training:
ironman training
Strength training. Physical strength is needed to keep up with the demands of an ironman competition. Weight training provides your muscles and bones with the power to go through the paces of an ironman competition. Start off with small weights, move to heavier ones, and cool down with small weights.
Endurance training. Strength alone is not enough to complete and survive an ironman competition; you have to make sure that your body can endure a whole day of strenuous physical exercise. Instead of building muscles upon muscles, you should set your training to endure the three events of the ironman competition. Here’s where aerobic exercise should be incorporated in your training regimen: you can incorporate running, rowing, and cycling with your training.
Training schedules. One danger of training is overtraining. You may end up exhausted, or you may end up overexerting your body to the point that you cannot make it to the competition. Give ample time for your body to rest at least a week before the competition begins.
Diet
A body fit for the ironman tournament should be fed and replenished with the right nutrients. A balanced diet can help prepare your body for the rigors of the ironman triathlon. Here are some important nutrients that you should add to your diet when training for an ironman competition:
Protein is needed by your body to build up muscle mass and strengthen the human body through amino acids. Many athletes rely on many sources of protein like lean meat, fish, chicken, and supplements like protein shakes and bars.
Carbohydrates. Carbohydrates are the body’s fuel, and are a major source of calories. The right amount of carbohydrates in your diet can keep you going in a triathlon, but too much of it can make your body unfit for competition. Keep track of the amount of carbohydrates you consume.
Vitamins and minerals help your body build stamina and supply your body with the nutrients needed to complete the triathlon. Instead of relying on multivitamin capsules, incorporate fruits, vegetables, seafood, and other nutritious foodstuffs in your diet.
The Ironman Triathlon is all about physical endurance and willpower. With these steps, you can make yourself a true Iron Man, and live through the grueling competition to tell the tale.