How to get race-ready for your first Ironman race in 2022

Whether it’s 140.6 or 70.3, you’ll need to be strategic about your Ironman training plan to attain any personal goal

Photos by Tony Pham, Rinke Dohmen, and Andy Wright/Unsplash

If there’s one thing this pandemic has taught us, it’s to not only be resilient but also flexible as well. 

Much like the adjustments we had to make almost two years ago at the start of the pandemic, we find ourselves constantly evolving, changing, and adapting. The same can be said about racing and training as well. 

Things weren’t looking so good at the start of 2022. Cases were on the rise with new peaks reached and sustained. A lot were expecting upcoming events to be rescheduled once again but with the recent announcement from Ironman Philippines, things seem to be greenlit for a 2023 resurgence.

Cases, as they turned out, weren’t that serious and most didn’t require hospitalization. This meant lockdowns weren’t needed and things (relatively) were back to normal. All that being said, a lot probably aren’t completely ready to race so let me share a few tips on how you can prepare for this event with limited time available.

Let me start off by saying that I do not condone cramming for any event. Respect the distance, especially the 140.6 and 70.3, as these are extraordinary events that deserve proper preparation and readiness. Now, if you’ve done your “homework” (i.e. base miles etc), we can use that fitness and turn it into something race specific.

Consider dropping down to a shorter distance

If you’re signed up for the 140.6 and haven’t been doing your long rides and runs, it’s a bit difficult to suddenly ramp them in with a month to go. A wiser choice would be to switch to and prepare for the 70.3 distance. It’s not going to be easy but all things considered, it’s more realistic, more enjoyable, and safer.

Skip the speedwork

A lot of people assume that speedwork and harder intervals are absolutely necessary in any training program. Well, that’s not really the case. 

If you’re looking to boost your functional threshold power, focus on shorter distance events, and break out of a plateau, then yes, these types of sessions are important. However, as you prepare for longer events lasting more than five hours, it becomes less of a priority.

Let me make this clear: I’m not saying long distance athletes should not do speedwork; it has its time and place though. Right now, it’s not wise to allocate a hard session given the circumstances. Rather, all sessions should focus on endurance and the accumulation of mileage. 

By adding speed sessions into the mix, you might end up developing a skill that’s not necessary for the event we’re preparing for (and end up being a waste of time). Chances are, the speed you worked on isn’t useful if you don’t have the endurance to sustain it.

No off days

Personally, I would skip a complete day off and replace it with an active recovery (easy) session. Rest is important, yes, but we can reap more benefits from a controlled and disciplined recovery ride than staying on the couch the whole day. 

From experience, unless I’m completely wiped out from a super tough session (which should also be avoided at this point), an easy day helps me feel better and recover faster for the next session.

On top of that, it’s also a good way to accumulate mileage without adding unnecessary stress. Just keep it under an hour, with the 30- to 45-minute range as the sweet spot.

Gradually ramp up the distance

The important thing here is that we don’t do too much too soon. Yes, it might be tempting to “get it over with” and just do the 180-kilometer bike and 30-kilometer run. But save it for race day. 

Instead, look at gradually increasing distance in each milestone even if it means splitting the session in two. The goal here is to make your body comfortable with the mileage so you become efficient in going at an aerobic effort. If you do things haphazardly, it’s going to be hard to plan things out as you are at the mercy of your recovery times and injuries.

Simulate

Make sure you do a long swim-bike-run session (or two) as you accumulate volume. This should mimic the conditions you would face on race day. 

Those who are doing the full distance should target two-thirds of the race distance. In this session, you can start late so you can avoid running in the heat (which isn’t necessary on race day anyway). 

Practice gear, attire, pacing, and most importantly, nutrition: I’ve often told my athletes that the single most important thing on race day aside from proper pacing is adequate nutrition. As a rule of thumb, take in around 250 to 350 calories/hour of carbs on the bike, and slightly less on the run. 

Make sure you mix liquids and gels with a little bit of solids as this can help you (ironically) digest better.

Reframe your mindset

The mind is a powerful thing. If you believe, you can achieve. However, you also need to be realistic as well. It takes proper preparation to achieve the Ironman distance (otherwise everyone would be doing it). 

Considering these things, take a step back and set your goals accordingly. If you’re used to doing a 12-hour Ironman but haven’t been racking up the miles these past months, don’t expect to break that new PR. Instead, focus on conquering the distance, comfortably and safely. 

There are lots of other races set to happen moving forward, so don’t put all your eggs in one basket (with a large risk of burnout or injury). Remember, even if you’re not fast, if you have a good strategy, nutrition plan, and endurance, I firmly believe that swimming 3.8 kilometers in 2:20, biking 180 kilometers in 8:00, and running a marathon in 6:30 is definitely possible.

Have some training questions, feedback or suggestions for future articles? Drop a note in the comments section below or on Facebook, Twitter or Instagram.  You can also get in touch with Don directly here.