There are many ways to test your physical abilities, each of them, in one way or another, is associated with overcoming yourself, systematic preparation and the decisive throw.
One of the most famous types of this type of competition is Ironman. This is a test not only of physical endurance, but also of a person’s psychological preparation. Everyone who took part in this competition can rightfully consider themselves an iron man.
Iron man is a triathlon whose standards are beyond the capabilities of many Olympic champions. The competition itself consists of three continuous distances:
- Open water swim 3.86 km. Moreover, they all swim simultaneously in a limited area of the reservoir.
- Bike ride along the highway for 180.25 km.
- Marathon race. The marathon distance is 42.195 km.
All three parts are completed within one day. Iron man is considered the most difficult one-day competition.
What is Ironman?
Ironman is a triathlon competition that includes three distances: a 3.86 km swim, a 180.25 km bike ride and a 42,195 km running marathon. These numbers are impressive. And for good reason, as Ironman is recognized as the toughest one-day competition in the entire world. Despite this, every year thousands of participants from all over the globe, professional athletes and just sports fans, take a day off in October and go to the Hawaiian Islands to prove to themselves that they are the best.
Ironman
is a series of long-distance triathlon competitions organized by the World Triathlon Corporation (WTC). Each individual race in the series consists of three stages, conducted in the following order without interruption: a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) road bike ride, and a 26.2-mile (26.2 km) marathon. miles (42.195 km). The Ironman triathlon is considered one of the most challenging one-day events in the world.
Wikipedia
Where to start preparing for Ironman
In order to seriously prepare for this competition, you will need a lot of patience, consistency and system in your actions.
First of all, you need to make a decision. Preparing for this race is long and laborious, so it won’t be possible to do it only on an emotional high.
It also makes sense to find like-minded people; preparing together with someone is much easier than alone. But we must be prepared for the fact that others may abandon their preparation; here the decision will be tested.
Before starting action, it is necessary to study as much information as possible related to both the competition itself and the preparation for it. A lot of useful information is contained on the official Iron man website, however, to study it you will need knowledge of the English language.
At the initial stage, it is best to write down all the important points, and then systematize the information received and prepare a general plan.
Training
Training is the basis of preparation for competitions. You will have to allocate up to 20 hours a week for them, moreover, evenly allocating time for all types of preparation. You should plan to visit the pool at least two to three days a week. It is worth cycling up to 30 km per day, as well as running 10-15 km daily.
The most important thing in training is not to force this process; the load should be gradually increasing. If you overdo it too much at the beginning, you can get injured and lose all motivation to achieve results.
Water training includes several stages, each of which involves swimming short distances of 100 and 200 meters. Gradually you need to reach an average speed of 2 minutes per 100 meters. Moreover, this speed must be maintained evenly throughout the entire swim distance.
The most important thing is not to train too hard; it is better to keep your head under water as much as possible. In this position, not only does the back not get tired, but also the effectiveness of the workout as a whole increases.
Cycling training involves primarily working on endurance. This is the longest distance, so it is important to maintain strength along the way. During the competition, you are allowed to eat energy bars.
In terms of training, you need to reach an average speed of 30 km/h. At this speed, the distance can be covered in 6.5 hours.
Running workout. You can prepare for a marathon through daily running training; you should run for at least an hour a day, varying your running speed.
Nutrition and diets
Proper nutrition is the key to results; training alone will not allow you to achieve good results. This is not about completely giving up your favorite foods, but reducing your diet to a certain extent and adding some other foods to it.
The exact diet is selected for each individual, it depends on the person’s abilities and the characteristics of his body. In general, the formula is as follows: 60% carbohydrate food, 30% protein and 10% fat.
In addition to this, do not forget about microelements, phytonutrients and vitamins.
It is recommended to completely eliminate only sugar and salt.
As for the diet, it is best to eat often and in small portions, since it is in this mode that the body best absorbs nutrients.
Story
The birth of competition occurred in a dispute. In the Hawaiian Islands in 1978, after the annual running marathon, a debate broke out about who was stronger and more resilient: runners, swimmers or cyclists. Sports fan and US Navy employee John Collins proposed to resolve this issue in a competition, the winner of which would bear the title “Iron Man”. He and his wife ran their first marathon in February of that year on the island of Oahu. Only 15 people took part in the competition. 12 participants reached the finish line, and the first “iron man” was Gordon Haller.
Since then, triathlon has become incredibly popular, and the format of the competition has remained virtually unchanged. The only thing that sets the modern Ironman competition apart is the timing. These days, to test your willpower, you need to come to the islands in October.
Useful tips
It is better to conduct the first training sessions in all disciplines with a coach. Now there are specialists who specialize in preparing people for Iron man competitions. If you manage to find one, then it’s better not to waste money, since the trainer will not only create the best sports exercise regimen, but will also select a suitable diet.
It is important to prevent the body from becoming overtired.
Constantly maintain internal motivation.
Review of materials about preparing for Iron man
Most of the materials related to preparing for Ironman can be found on the Internet, and in most cases it is presented in the form of videos.
It is also worth paying attention to the official website Ironman.com, where you can find everything you need for the competition itself and for preparing for it.
In general, the Internet contains a large number of recommendations for preparing for a triathlon, but it is worth tracking the source of this information and it is best to contact a professional coach or someone who has already reached the Iron Man level.
Ironman is a great opportunity to test yourself, your abilities, endurance and ability to work consistently. Anyone who passes this qualification is rightfully considered a real, and not a movie, Iron Man.
How is the competition going?
To take part in the main triathlon competition, you must overcome the “iron distance” in other cities around the world, which take place throughout the year. Based on the results of each of them, naturally, the best participants are selected who will be able to take part in the main event in the world of triathlon. Unprepared athletes have nothing to do on the route of such a complex and serious marathon. Only the most resilient are worthy of the title IronMan. This serious approach allows us to minimize accidents on the track and prevent health problems among unprepared athletes.
The marathon starts at 7 am. Participants have exactly 17 hours to complete the distance. The finish line closes at midnight. In addition, the duration of each distance is also limited:
- swimming – 2 hours 20 minutes;
- cycling marathon - 8 hours 10 minutes.
- running – 6 hours 30 minutes.
Each athlete who was able to reach the finish line within the specified time frame is forever awarded the honorary title of IronMan.
Video: IRONMAN Nutrition Rules
Records
Despite the fact that the very fact of completing a distance is rightfully considered a record, there are also names in history of the best athletes who not only covered the distance, but also did it in record time.
The most iron man is Andreas Rahlert from Germany. He completed the distance in 7 hours, 41 minutes and 33 seconds . Among women, the championship belongs to a native of England, Chrissie Wellington. She completed the journey in 8 hours, 18 minutes and 13 seconds . Her example proves that it is never too late to set a record, since she came to big-time sports at the age of 30.
Winners for the last 5 years
Men
- Frederik Van Lierde (BEL) 8:12:39
- Luke McKenzie (AUS) 8:15:19
- Sebastian Kienle (GER) 8:19:24
- James Cunnama (RSA) 8:21:46
- Tim O'Donnell (USA) 8:22:25
Women
- Mirinda Carfrae (AUS) 8:52:14
- Rachel Joyce (GBR) 8:57:28
- Liz Blatchford (GBR) 9:03:35
- Yvonne Van Vlerken (NED) 9:04:34
- Caroline Steffen (SUI) 9:09:09
Features of each route
Each competition route has its own characteristics and rules for its passage.
Swimming
The distance is marked by buoys and boats. Changing the route in your favor will not work. The only condition under which the organizers shorten and change the route is unfavorable weather conditions (rain, strong wind, storm, hail, etc.). For the swim, participants can use:
- hats;
- nose clips;
- glasses;
- wetsuit. It is mandatory when the water temperature drops below 16ºС. When the water temperature is more than 20 degrees, their use is strictly prohibited.
Athletes are prohibited from using any means that can increase swimming speed: wetsuit bottoms, fins, gloves or socks.
During the swim, any swimming style is allowed. Moreover, the rules do not prohibit swimming underwater, resting, standing on the bottom, leaning on buoys or clinging to boats. If any problems arise, of course, you can raise your hand, and members of the organizing team will immediately come to the rescue, but after such an incident the athlete will be disqualified. After the end of the swim, participants transfer to their “iron horses” and continue their journey along difficult routes.
Any violation of the rules may mean a premature end to the competition, so you should not try to cheat.
Cycling marathon
To participate in this stage you will have to carefully prepare. The Ironman competition clearly defines the requirements for participants' transport and its technical characteristics. There are also guidelines for cycling uniforms. A participant without a helmet will not be allowed to compete. This safety device must be worn during the entire ride.
The route is a special “corridor”, limited by appropriate markings. You won't get lost. You can ride a bicycle, roll it next to you, or carry it on yourself. The main task is to invest in the specified regulations, and how you do this is not so important.
There are also instructions regarding maintaining distance between participants (drafting). It involves riding within 10 km behind the athlete riding in front. Some competitions allow it, while others do not. If the rules prohibit drafting, then you can shorten this distance for a short period of time, and only to overtake an opponent. Violation of the rule may result in disqualification.
Run
After completing the cycling marathon, the athletes move on to the final stage of the competition - running. Participants can run the distance or walk it at a calm pace. Forbidden:
- crawl;
- running with a bicycle helmet;
- participation in the race with a bare torso;
- run barefoot;
- accompaniment of the athlete by unauthorized persons;
- cling to plants, poles, buildings, and other participants when turning.
The peculiarity of such a competition is the high energy consumption and the need for its restoration. Athletes are allowed to eat and drink water during the cycling and running marathon. The most popular foods of strong-willed participants are bananas, protein bars, muesli, baked goods, and various gels. You can add fructose to the water. Such high-calorie food allows you to restore strength after powerful loads in order to reach the finish line on time.
Interesting Facts
The world's toughest race, where thousands of people prove that nothing is impossible if you have a goal, cannot fail to attract attention. Below are the most interesting facts from the history of the Ironman competition:
- The smallest "iron man" is 14 years old. In 1989, Rodkey Faust received this title, finishing with a result of 13 hours 36 minutes 17 seconds. Perhaps there would have been other records, but a few years later the International Triathlon Organization introduced a limit on the age of participants. Now only athletes over 18 years old can try themselves. In order not to offend little sports fans, a separate competition was created for children from 3 to 15 years old. Of course, the distances there are shorter, and the routes are much simpler.
- The longest run lasted 26 hours and 20 minutes. In 1981, time regulations had not yet been established. The 73-year-old Ironman participant stubbornly completed the route, but at a pace that was comfortable for him. The organizers of the competition unanimously decided that the marathon could not last that long, so they introduced a time limit (17 hours). It is worth saying that the motivated elderly participant attracted the attention of Nike, and accordingly received an offer to appear in an advertisement.
- 50 IRONMAN races in 50 days in 50 states of America. It would seem that it sounds unrealistic. But this is not a mistake or a typo. James Lawrence is recognized as the absolute champion of the Ironman competition. Thus, the caring father of 5 children decided to draw society’s attention to the problem of teenage obesity, as he stated in an interview.
- The competition emblem is the most popular tattoo among athletes. Most often, athletes stamp the letters “IM” on the calf muscle. There are no rules or restrictions on using the brand. However, athletes agree that only those who have finished the race can decorate their bodies with these treasured letters.
- The most difficult Ironman course is in Norway. This beautiful country hosts one of the triathlon marathons - Norseman. This is a test for real men with a will of steel. The iron distance includes swimming in the cool water of the Fjord mountain lake (water temperature does not exceed 16ºC), cycling up a steep mountain (42 km distance) and jogging along its top. No more than 160 athletes will be able to finish and receive the winning black T-shirt. The rest will receive a comforting white jersey. They will not be able to bear the honorary title, even if they met the allotted time.
