I ronman prep
Being prepared is the key to Ironman success. Here, 30+ Ironman finisher and coach Mark Kleanthous lays the groundwork for beasting that bike leg
DO THE DISTANCE
If you train by distance, then I’d advise that you need to be able to comfortably complete 85 miles (136km) at least three times before race day. Or if you train by time, then do 75% of your expected race time. E.g. if your target is 7:30hrs, then complete at least three rides of 5:40hrs.
REPLICATE YOUR RACE
Make the workout specific to your event. Ironman Wales’ bike course has a total elevation of 2,400m. To replicate this you need to experience 214m of climbing every 10 miles during key bike workouts.
ADD TT AND BRICKS
If you’re time-poor, complete a weekly time-trial ride, and a long ride once a fortnight that replicates the effort and terrain of the race course. A run of 20-30mins after the long ride will highlight how you’re improving on the bike. Your run will feel easier as fitness grows.
LEARN TO ENDURE
Learn to endure long, steady rides of 4-5hrs before turning them into an Ironman effort in the final 12 weeks during the race-specific phase of your preparation.
BE CONSISTENT
Boost your endurance gains by consistently riding 75-85 miles two to four times a month, rather than shorter and much longer rides.
FIND YOUR FUELLING
As soon as you can, work out how much solid food you can absorb during your bike-to-run workouts without gastric issues. Reduce the solid amount by 15% on race day. Practise cycling at iron effort for up to one hour after swimming, at least twice a month, and wait 5mins after starting your bike before consuming fluids, then switch to solids after 25mins.
MATCH THE PROFILE
Train at Ironman effort on the actual race course or as close to the same profile as you can.
And, if possible, climb the same amount every 15km to get your legs used to the effort.
PREPARE TO RACE
During the final 14 weeks, complete weekly time trials (TT) starting with 30min efforts above Ironman raceday effort, increasing this to 60mins over the last 12 weeks. During your two-week taper, complete one 30min TT and in the final week do a 15min time trial, no later than five days before your Ironman.
“IRONMAN WALES’ BIKE COURSE HAS A TOTAL ELEVATION OF 2,400M. TO REPLICATE THIS, YOU NEED TO EXPERIENCE 214M OF CLIMBING EVERY 10 MILES IN TRAINING”