How Do I Train for an Ironman Triathlon?

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Training for an IRONMAN triathlon requires that you train for all three sections of the race, including the 26.2 mile run, the 112-mile bicycle ride and the 2.4 mile swim. The process takes six months and requires a suitable road bike and swimming and running gear.

  1. Train for the run

    Slowly build up the time of your runs beginning with two runs a week of 45 to 60 minutes six months before the triathlon and increasing the time by 10 percent every week. For the first two months, concentrate on one type of training a day. By four months before the triathlon, you should be doing 1- to 1.5-hour runs three days a week.

  2. Train for the swim

    To train for the swim portion of the race, get your swimming technique checked and corrected by a coach before you start training. The swim training begins with training twice a week for an hour, but as the training intensifies, you should try to increase the distance covered without increasing the training time. Four months before the triathlon, combine cycling with the running training.

  3. Train for the bicycling

    For the bike training, choose a bike that is professionally fit to streamline your technique and enhance your training. Begin with two- to three-hour sessions increasing to four- to five-hour sessions two months before the triathlon. One month before the triathlon, all three exercises may be combined on specific days of the week.