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.
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.
What will you need?
- Bicycle (indoor or outdoor)
- Running shoes
- Pool or open water Access
- Swim Gear
- Stopwatch or fitness tracker
Day 1
Swim – 30 mins
Run – 3.5 kms under 30 mins
Day 2
Bike – 1 hour
Run – 20 mins
Day 3
Swim – 30 mins
Bike 1.5 hours
Day 4
Run 40 mins
1 hour of HIIT leg work
5-7 Sets of
20 Squats
20 Lunges
20 Sumo Squats
20 Lateral Squats
1 min Squat hold
1 min rest between exercises
3 min rest between sets
Day 5
Suryanamaskar x 12-20
Easy 30 min Bike
Day 6
HIIT Upper Body Session
Each Exercise 20 seconds on and 10 sec break and total 6 sets
Set
Push ups
Plank
Mt Climbers
Superman Hold
Jumping Jacks
Crunches
Rest Between 2 sets 1 min Max
Swim – 30 min
Day 7
Bike – 1 hour
Run-Off the Bike (Brick) – 30 mins
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.
Original Post Decathlon Blog
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