Have you ever thought to be like Ironman? You may have tried a few days or weeks but were unable to complete because your working schedule was packed. If you want to do the complete training, you will have to give a lot of time like 12 to 20 hours per week for swimming, biking and for racing.
When to start?
Workout in the daytime, especially in the early morning is most effective. So you should wake up early to start the training. Wake up in a bright summer morning and the fresh air will make up your mind. In morning you will feel light and workout will be easier.
Besides, you will not want to let all the neighbours or outsiders know that what you are up to, right? In the early morning, it will be easy for you to bike in a brisk pace as the traffic stays clear that time. After the continuous sweaty and exhausting training, you will be able to take some rest and then go for your work and you will not feel the tiredness and the training in the morning will keep you very active for the day.
The workout plan
You have to know how to swim of course but have to swim continuously for at least an hour and it should be four to three times a week. You have to swim 100 yards in two minutes to cover 2.5-mile swim in the time of 1 hour and 30 minutes. You should be able to bike for an hour or half an hour.
In the training, you could ride between 14 to 15mph for 110 miles and time duration should be one hour five minutes. Normally you can do a long run in the range of 1:10 to 1:25. You have to cope up with the athletic pace of 9 to 10 minutes a mile. Till now you are having a training around 9 to 10 hours per week without much problem.
Things to remember
One thing always keeps in mind that, if you start to cut the hours, then you will be taking more time with this tough plan. After the workout of a week, you will have to take rest for one day that will help to keep you healthy. Weekends will be special for the workout and the total time will be of 13 weeks.
If you have trouble to do the long training on weekends then simply shift some hours to the weekdays. In the four weeks try to eventually increase the time of each workout. Swim for at least 1000 to 1500 yards in a weekend.
This will depend on the intensity of the training, body compositions and the rate of sweating. You need to take 80 to 90 gm of protein daily. 200 to 250 gm carbohydrates should be taken as it is the main source of your energy. Good fat should be of 50 gm and try to have it from dry fruits and nuts.
A few tips
Try to keep up with your exercise in the winter too. Don’t fall behind and start after a long time as it will be of no effect. Try to find someone from your family or friends, who is also willing to do the same thing as you.
The company during the workout will keep you going. Try to be practical and write down all the points and make the routine for your training. It takes time to see a result so eat a lot and keep going.