Kathrin Delfs 
The myth of the long distance. 3.8 km swimming, 180 km cycling and 42.2 km running. These are the distances that have to be covered to be able to call yourself an Ironman at the end of the “longest day of the year”. To be able to cover these incredible distances, you need a good Ironman training plan. What do I have to do in triathlon training to successfully finish a long distance?
Improve your best time on the long distance with Kickass Sports
The aim of Kickass is to offer a triathlon training plan that takes into account the high everyday demands of age group athletes and leads them to a successful Ironman in a healthy and happy way. Whether you want to finish your first long distance, improve your best time or qualify for Hawaii, Kickass Sports offers the right training plan for every level. In addition to Ironman training planning, technical training in the sports of swimming, cycling and running plays a decisive role.
Contents Ironman training plan
- Individualized training plan
- Consideration of the athletes’ everyday stresses and strains
- Determination of the metabolic profile based on performance diagnostics
- Integration of test competitions
- Correct pacing and nutrition strategy for the long distance
- Tailored training planning for women (menstrual cycle, menstruation)
- Strength training to prevent injuries and improve performance
Ironman training plan – more power through more volume?
When you think of the distances to be covered in an Ironman, it can seem daunting at first glance. Sporting activity over a period of 8 – 14 hours, you have to complete an incredible amount of training to make this challenge possible at all. Is this the case and do more training hours equate to higher performance?
This does not necessarily have to be the case. Although the long-distance triathlon involves covering enormous distances and the Ironman training plan should therefore also include longer units for preparation, there is a limit. Relief and regeneration are more important than exertion when preparing for an Ironman. This is because the body needs rest phases so that it can adapt to the stimuli. You should also bear in mind that the passive musculoskeletal system is subjected to enormous strain, especially when running. Excessive running volumes during Ironman preparation can therefore quickly lead to overloading of tendons or ligaments, resulting in a training break. Continuous training over a long period of time is therefore the key to the success of a good Ironman training plan.
On day X, in addition to perfect preparation, the right pacing and nutrition during the Ironman are crucial. The cornerstone for optimizing both is determining the metabolic profile using performance diagnostics. The coach can then use this data to determine the pacing and nutrition strategy for the Ironman.
Why does a training plan for the long distance make sense?
An Ironman is extremely stressful for the human body. Without appropriate preparation using an Ironman training plan, long-term damage to your health is inevitable. If you want to cross the finish line with a smile on your face and enjoy your Ironman training in a healthy and fun way, you should follow an Ironman training plan in your triathlon preparation.
Long distance training plan at Kickass Sports
At Kickass Sports you have the option of choosing between two programs for Ironman training planning. In Kickass Tri Training you are your own coach and plan your season from our triathlon training plan templates. We show you the way to the Ironman and you have the flexibility to adapt the units to your everyday life, to include training camps or rest weeks.
In Kickass Individual Coaching, your coach is at your side every day during your Ironman preparation. The sessions are individually tailored to you and the Ironman. The coach is always available to make changes to your training plan. You will also receive detailed feedback on your triathlon training.
Summary Ironman training plan
Loading and unloading must be planned wisely and an increase in volume must be planned progressively. The starting point of the Ironman training plan should be the determination of the metabolic profile. A pacing and nutrition strategy for the long distance can then be based on this.
