Train for Ironman

• Swimming :

  - a swimming hat
  - swimming goggles
  - at least one tri-function short
  - a neoprene suit (compulsory below 16° C)
  
  
  Cycling :

  - a bike
  - a helmet
  - specific shoes
  - at least one tri-function short
  - sun glasses
  - an extension for the handlebars (not compulsory)
  - a bib holder (not compulsory)
  
  
  Running :

  - running shoes
  - at least one tri-function short
  - a bib holder (not compulsory)
  
  

Which sportsman are you ?

Depending on your athletic background, you will need to plan more or less progressive training if you want to be an Ironman finisher for sure :

• - If you feel a little overweight, pay attention to your diet and with increasing number of workouts, it will be easier to lose weight.
• - If swimming is not your strong point, I advise you not to focus on it. Over the duration of an ironman, the time spent swimming is relatively short. But it will still be necessary to plan at least one training per week over the last 4 months.
• - If cycling is not your strong point, and especially if you have never used a road bike, plan at least 7 to 9 months of training before the event. At the rate of 1 or 2 workouts per week, progress will be rapid and the body will get used to this new effort. The hardest part is getting your buttocks used to staying in the saddle for hours. Do not neglect cycling because it will be the discipline where you will certainly spend most of the time.
• - For running, you should at least have completed a half-marathon, if you have the experience of a marathon it would be better. Do not expect to do great performances on D-Day, the main thing will be to through the finish line even if for that you may have to alternate between running and walking.

My advice for preparing to a XXL long distance or Ironman triathlon

• Swimming :

  Remember to test your swimming goggles to verify that they are properly adjusted and they are not fog up.
  Train with the neoprene suit because irritations can appear in the armpits and the neck.
  You must of course train to be able to cover the 3.8 km without drowning :) and also without over-stressing the muscles because they will have to be used for the rest of the day.
  
  To gain 20 min on the swimming part, it will be necessary to train a lot and this will be done to the detriment of the other disciplines, which for me is not worth it.
  
  If you have time to devote to training, it may be wise to take few lessons to eliminate the biggest defect you may have.
  
  You can vary the training by using a pull-boy (to work better with the arms), swimming with fins or with a board to strengthen the legs.
  
  Try to train in the same conditions as the race, if it's at sea or ocean, the salt can create unpleasant things which you must be prepared.
  
  Cycling :

  Study the route, being mentally ready for what awaits you can help you on D-Day.
  
  If you can go to recognize the course or the hardest parts, do it !
  
  Adjusting the bike is an essential point to avoid injuries and to be comfortable on it. If you're not sure how to adjust it, you will certainly find around you a bicycle shop which makes the postural study and the adjustment according to your morphology. You can provide for a hundred bucks for this kind of service.
  
  Find the right diet for you and try it out during training. During the race, you will need to eat and drink enough to avoid exhaustion during the marathon.
  
  If you are going from far away, with training it's possible to gain 1 hour on the 180 kms. While doing it gradually, you will have to manage to hold at least 140km without being completely exhausted.
  Running :

  The most important point is to have already tested the shoes during long runs to be sure that you will not be bothered during the race.
  
  To best prepare for the marathon, do cycling / running sequences such as 35 km of cycling followed by 7.5 km of jogging. You can repeat this sequence up to 4 times or 4 x (35km of bike + 7.5km of jogging) but do it gradually because the 4 repetitions still represent 140km of bike and 30km of running.
  Obviously, long endurance runs should be part of your training.
  Doing interval training is of no interest except if you're used to it.
  
  Transitions :

  During your workouts, try to reproduce the transitions so that your muscles get used to them as it can cause cramps.
  The bicycle / running transition is the most physically demanding but the swimming / cycling transition is disturbing because of the change from horizontal to vertical position; balance problems can appear especially if the ears are full of water.
  You also need to be ready to remove the neoprene suit, so you won't waste precious minutes on D-Day.

My advice to manage the effort during the race

Obviously diet is a very important part of training. Daily intakes must absolutely cover your needs, but not too much either. If you are overweight, I advise you to adapt your diet so that with sport, you can slowly lose few kilograms.
In the important recommendations :

• - Pay attention to your sugar consumption, the excess sugar is stored in the fatty tissues.
• - Vary your diet with fruits, vegetables, proteins, and low glycemic carbohydrates.
• - Depending at what time you will train, try to have had your last meal at least 3 or 4 hours before.

• General

  Remember to eat your breakfast at least 1:30 before the start of the race to avoid hypoglycemia reaction.
  Carefully prepare your things in the transition zone. The more you have prepared and positioned your belongings, the less time you will waste during transitions if you know where everything is positioned.
  You will also avoid leaving without the helmet, without the cans, without your personal supplies. It's not really in time saved that it will be important, but the stress level will be limited and you'll be more focused on your race.
  
  
• Swimming :

  - If you are not a regular, put yourself at the bottom and on one side, you will receive fewer hits.
  - Tighten your goggles well, another competitor should, without doing it on purpose, send them sink in the water.
  - Get wet few minutes before the start.
  - Don't go at full speed, the trial is long, it would be silly to exhaust you on the first part.
  - If you feel that you are running out of steam, do not hesitate to change swimming by going breaststroke or backstroke.
  - At the end of the swim, be careful when you get up and start walking or running, the first steps are made with a feeling of dizziness.
  
  
  Cycling :

  - Check that your tires are properly inflated.
  - Tighten your helmet securely, so does your safety.
  - Manage your pace at the start, don't forget that 180km await you.
  - Hydrate yourself correctly from the start, swimming can dehydrate !
  - Eat regularly and this up to an hour before starting the marathon, in the last hour favor hydration with an isotonic drink.
  - Do not force too much on the climbs.
  - To avoid cramps at the start of marathon, in the last 2 or 3 kilometers, pedal without forcing.
  
  
  Running :

  - Remember to continue to hydrate yourself, from the transition.
  - If it's sunny, protect yourself with a cap.
  - Remember to continue to eat during the marathon.
  - You will inevitably have moments of weakness, the day has been long, do not hesitate to walk from time to time to rest the muscles.
  - Good luck, the finish line is not very far away !
  
  

Logistic

Remember to pack all your belongings the day before the race to avoid this stress few hours before the start :

• - Your belongings necessary for swimming, cycling and running.
• - Your medical certificate if you have not yet collected your bib.
• - Your bibs and the timing chip.
• - Safety pins to fix your bibs with at least 3 attachment points.
• - Your drinks, cereal bars that you have planned for cycling and running (don't forget to test them before the race to be sure it suits you).
• - For after arrival, change clothes, compression socks if you have some.

And after ?

In the hours after arrival, you may wonder why you did this. The exigency of training and the race itself, with sometimes small "sufferings", leads us to ask ourselves this question once the challenge is accomplished. If you go through this phase, know that it is perfectly normal.

And then in the days that follow, when you will have recovered physically, that the climbs or descents of the stairs will be easier, you will come to think of trying a second Ironman with this time certainly a time objective.

To help you recover after this effort, I advise you to read the advice in this article carefully.