Pune-based Salonie Pathania knew that however hard she educated, she had to be prepared for anything on the day of the occasion. Fortunately for her, she had made mental notes of all of the hurdles she might confront, so when the time came to the Ironman race in Kalmar, Sweden, she was able to complete the distance in 13 hours, 56 minutes.
Race conditions can be very different from those a participant may have trained. Since Pathania puts it,”One of the most troublesome places while training is access to a sea or lake. We are usually constantly training in a swimming pool, in conditions well under our control. But in the sea, it could be a completely different situation.”
Described as one of the more difficult feats of human endurance, the Ironman involves a 3.86km swim, a 180.25km bike ride, and a 42.2km run–it’s done without a fracture and within a period limit of 17 hours.
In case you’ve been thinking of participate, take six to eight weeks to prepare for it.
Are you ready for training?
You will have to have a certain level of fitness to train for an Ironman. “Start somewhere–do a little triathlon to determine how you fit in. And also do a half Ironman at least six months before the projected Ironman race,” states Kaustubh Radkar, a 17-times Ironman finisher who coaches aspiring participants throughout his Pune-based company RadStrong Coaching.
Radar suggests that if you are training for the Ironman, you should get friends and family involved right from the start. “Ironman training does not just require training and discipline, but also managing your nutrition and staying free of harms. It is going to take a toll on you sooner or later, so get your close ones to purchase into your target,” he says.
Pune’s Kaustubh Radkar completed the Ironman triathlon in South Africa earlier this season.
Combine the workouts
Ironman will require you to be strong in all 3 disciplines–swimming, biking, and jogging. A fantastic method to train would be to unite at least two of those workouts, so your muscles can get accustomed to it.
“Your training interval vastly increases if you need to start from ground zero, and with a daytime job, you may not have the ability to allot so much moment. So be sure you are a reasonably good swimmer. Because that needs more technique than running or cycling,” considers Navin Wadhwani, who finished his first Ironman in April in South Africa’s Nelson Mandela Bay.
Wadhwani, head of mergers and acquisitions at Reliance Industries Ltd, completed his Ironman at 14.05 hours. His training schedule was spread over 12-14 hours each week (1-2 hours on each weekday and 7-9 hours on weekends), with a single mandatory rest day. Adequate sleep and nutrition are as important as training, says Wadhwani. “Ironman is hard, but once you specify a target and set your mind to it, then you certainly can certainly do it: I had an extremely busy work schedule in this period and still I managed to find time to work, family, and training of 12-14 hours every week,” states Wadhwani.
Like Pathania, Wadhwani too had to be mentally ready for a difficult race. Throughout his practice swim, the sea was calm; two days after, during the case, the water had become weathered and rough. He finished up swimming a little over 4km since the floating buoys were difficult to sight in the water.
Wadhwani, by way of example, was prepared for the fact that his riding period in Mumbai (6 months, 20 minutes for 180km) could rise throughout the occasion in South Africa. It did–he took 7 hours18 minutes.
While most continents have an Ironman event, Radkar suggests choosing the race on the basis of traveling potential, funding, etc. He adds: “Go at least a few days beforehand so that you can find some swims in the ocean and understand how the altitude for biking might be. For example, the Copenhagen and Kalmar Ironman competitions have comparatively fewer winds, making it a little easier for first-time participants”
What about nutrition?
“Lots of people make the mistake of avoiding proteins and fats while training for a regular 42.2km marathon.
According to Kale, a normal athlete will burn 8,000-10,000 kcal during an Ironman. And while you can load up about the calories, your body needs to be prepared to devote that much energy in a single day. “Therefore, it needs to be a continuing strategy. You can’t simply start having carbs two weeks before the race, or try a new brand of energy gel on race day. Carbs are the best source of energy, but you have to know which good carbohydrates to get. Once you’ve used your energy reserves, you will go through muscle loss, face fatigue, and may suffer harm. Incidentally, a gram of fat may provide you 9 kcal energy (whereas a gram of protein gives you 4 pounds).
Hydration is important. “But remember to never over-hydrate. Too much water may confound your body and bloat up the stomach, affecting race operation,” says Kale.
Remember, however, that it won’t be possible in only a couple of weeks–you will need to train for six eight weeks.
Nutrition is vital
Sports nutritionist Uma Kale’s tips on eating right
Get your body used to the type of fluids and food you will have during the race. Consequently, if you plan on using an energy gel, then consider running a couple of weeks with this. Or, make your jar of a lemon-‘kokum’ mixture with salt and sugar.
For breakfast, lunch, eggs, and oats with almond milk may be a fantastic idea. Add a few flaxseeds to your meal.
Require non-processed milk and possibly a few nuts during workouts. This will help you sustain energy levels. Post-workout, possess chocolate or milkshake. This is already processed, so it will give you an instant boost of energy.
The daily nutrition requirement
- It will be based on training intensity, body makeup, and perspiration rate.
- Proteins: 80-90g
- Start loading up on carbohydrates a week prior to the race.
- Fat: 40g of good fats, like nuts or nut-based oil.