The Ironman competition is a difficult, grueling test of your will. A 2.4 mile swim, followed by a 112 mile bike race, and then finishing up with a 26.2 mile marathon. How do you train for this?

To get in shape, a specialized program will need to be developed that is unique to you. This will require that you work hard to increase endurance and technique. Depending on which of the activities are your strong ones, will dictate how much time is allocated to each sport. A careful analysis of your capabilities is a prerequisite.

The time and range that is necessary is as follows:

• You should be able to swim 100 yards comfortably in about 2 minutes which would allow you to finish 1 1/2 hours.
• You need to average a speed of 15 miles per hour to complete this segment in 7 ½ hours.
• In order to finish the run in four and a half hours, a pace of one mile every ten minutes is necessary.

At this rate, there would still be three hours left over in order to finish under the 17 hour maximum allowed time. It is important to determine your weaknesses, work the hardest on those, and train so they fall within the range of the criteria.

Carefully select your training programs but, remember, whichever program is selected, the last two weeks need to be low intensity rest weeks to allow your muscles to be at full strength by race time.

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