Triathlon training: How to become an Ironman
Triathlon is a sport that demands everything: strength, stamina, endurance and a lot of perseverance. But with the right training anyone can become an Ironman, explains Hermann Aschwer. He has been involved in around 280 triathlon competitions and has competed 38 times in the Ironman. Aschwer explains what to do.
More quickly. Continue. Further. Until the next discipline, which demands even more. Triathlon is considered a sport for the tough guys. After all, the distance at the Olympics includes 1.5 kilometers of swimming, 40 kilometers of cycling and then 10 kilometers of running – in exactly this order. The “Ironman” increases the demands on strength and condition of the participants again considerably: Who competes here, completed 3.86 kilometers of swimming, 180.2 kilometers of cycling and then a full marathon with 42.195 kilometers track.
“You do triathlon when you’re fit”
Until then, however, it’s a long way to go: “You do triathlon when you’re fit – but you do not do it to get fit,” explains Aschwer, who has been enthusiastic about triathlon for more than 30 years and the scene like no other knows. In now 20 training books such as “Triathlon Training – from Everyman to Ironman” Aschwer has dealt with the sport and their proper training. In the summer of 2016, he ran his 100,000th kilometer in a competition.
You can still start with 50
To enter, only a normal basic fitness is necessary – and to the challenge to meet a challenge, to achieve a goal and to stay tuned, he describes the conditions for the start. “You can easily start at the age of 50,” he says, “but in a year’s time you will not be able to achieve fitness for the long distance like the Ironman, that ambition is nonsense,” he warns. One had to train systematically, get to know one’s preferences and not be overstrained. The fitness does not arise with extra-hard training, but only in the resting phases.
Training plan for beginners
He recommends training in the medium term four times a week – and getting in slowly. “For example, the first week I would cycle 30 minutes a day at 60 rpm on Tuesdays, 20 minutes on Thursday and 40 minutes on Saturday or Sunday by bike.” In the second week the training increases: Now on Tuesdays run 20 minutes, Thursdays 50 minutes on the bike at the same rate rose, run on Saturday 30 minutes and Sunday 40 minutes the favorite discipline exercised. Slowly and gently, in the following weeks, with his training plan for beginners, the stint: Only in the fourth week on Saturday 20 to 30 minutes of swimming, Sunday is dedicated to the favorite sport.
Who compares, loses
“Amateur triathletes never practice all three disciplines in succession,” he explains, “before a competition you do not more than two sports at a time, but that’s already ambitious.” It is important to never look at the others during training: “Everyone trains on their own, even if it is good to work with a group, which motivates and gives everyone a rhythm – even if the weather is bad.” It’s just about getting to know your own limits and expanding them step by step. “Never look at the others,” he advises, “your own experience is the most important thing.” His credo: who compares, loses. “I really do not care about the competition if someone overtakes me.” Aschwer knows: “In triathlon there are always a number of ego-centrists who totally focus and subordinate their whole environment to their goal, which is usually not good for too long.”
Short triathlon recommended for entry into the competition
After four months of training, the performance level in the plan of his training books is already ambitious: Now on Tuesday 50 minutes with 90 revolutions per minute cycled, on Thursday 30 minutes run, on Saturday 50 minutes bike driven and then run for 15 minutes. On Sundays it’s 30 minutes swimming. This workload will be kept and slightly increased in the following months. Anyone who feels good and can train with joy, but without exhaustion, can now compete in the short distance at the first folk and everyman triathlons. You can swim 750 meters, ride up to 20 kilometers on the bike and walk up to five kilometers. But he warns against high demands on himself: “One can not want to achieve too much too fast, which is the biggest mistake for many newcomers.” Progress can not be forced. “All that matters is to finish, that is, to finish come, “he emphasizes.
At least three years of training before Ironman needed
Anyone who sets himself the goal of competing and finishing in the Ironman should accept at least three years, rather five years of training as a timeframe. Anyone who sets the times for professionals to reach their goal must know: “They usually train around 50 hours a week, which is no longer a sport, that’s a tough job.”
Even the most expensive and best equipment does not improve their own performance: “You can spend as much as 6,000 to 7,000 euros on the bike, but the equipment is only the third point for a good triathlete, the first is the right training, the second the right one Nutrition – and only then follows the equipment.If the attitude is right, you can train with the Dutch bike. ”