Step 5 – ENTRY FEE – A $1000 deposit is due within 15 days of you receiving the Athlete Agreement. KEY IRONMAN DAY This training program is an example of the kind of work you have to do to take your goals to the next level. drills and P-ups. WU: 600-800 incl. Include 5-10’ at RP. Include 4-5 x 20” P-ups, with the middle 15’ as Zn 3. WU: 600-800 incl. Thursday Consider getting an experienced coach with a track record of excellence to help personalize and refine your individual program. Several days or weeks later, after a chance to reflect on your maiden Ironman, you may start to wonder: Can I go faster? The challenges of Kona are the increasing wind and heat. 5. This would be on a steady day, not on an exceptional or “magical” day! Ironman is one sport that rewards solid work ethic over natural talent. – Basic Foods & Drinks (athletes will have the opportunity to purchase their own specialty food & drinks) Wednesday Step 1 – APPLICATION – Submit the contact form below and tell us why you want to do this event and how you fit the type of athlete we are looking for. Quick transition. Day off: Walk and stretch. Train smarter, race faster, and crush your tri goals. Through decades of stellar athlete performances, inspirational participants and emotional memories, the IRONMAN World Championship has etched a reputation as the pinnacle of the triathlon landscape and an iconic global sporting event. Run: Off the bike, 25’. Performance pointer: When you see “key day” in your week, make it your goal to put energy and attention into these sessions. CD: to 3:00. 100 TT. (Download the PDF version here.) Steady aerobic. Thursday Bike: 2:00. WU: 10-15’ easy. MS: 2:00 at Ironman RP. 30’ recovery. Day off: Walk and stretch. Swim: Aerobic power maintenance, 45’. MS: 30×50 (20”) at RP. Performance pointer: try out your race-day apparel in training at least once if you haven’t had a chance to race in it. free and non-free. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. free and non-free. To give athletes (with the dream of completing the Kona Ironman) not only the opportunity to complete the Kona Ironman World Championship Course one time… but five times in five days! Bike: aerobic base, 2:00, on flat to rolling terrain. Key Ironman workouts are structured around a qualifying time pace for the discipline (once you … It should be noted that evolving an athlete to the highest level is a slightly longer path than just this final seven weeks of training. At half the distances of a full Ironman -- a 1.2-mile (1.9-kilometer) swim, 56-mile (90-kilometer) bike ride and a 13.1-mile (21-kilometer) run -- the Ironman 70.3 series is the fastest growing triathlon series in the world. WU: 30’ easy. MS: 4x(4x50D, 200 DPS). MS: 4x(100D, 2x100DPS). Gordon Haller recently spoke with SI.com about winning the first-ever Ironman world championship in Kona, the evolution of endurance racing, getting through the … WU: 600-800 incl. MS: 6-8 x 1’ (1’) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. Short rest, steady aerobic. All payments are non-refundable. drills and P-ups. HR fluctuate Zn 1-3, mostly Zn 2. free and non-free. Performance pointer: Remind yourself of the effort and focus that you are bringing into this race, and the awesome opportunity that you have created for yourself to succeed. free and non-free. Bike: Aerobic endurance, 2:00, on terrain that simulates your ironman course. 200 easy. Include in your ride 3×10’ (5’) at 50-60 RPM in a hard gear to build strength. Anne Haug won in 8:40:10 last year under more normal conditions. However, the Ironman race at Kona remained the pinnacle of the sport, the true test of endurance. Performance pointer: Any time in training that you get to run on fresher legs, is a chance to gain power as a runner. “We are delighted to return to Maastricht-Limburg with the IRONMAN brand,” said Stefan Petschnig, Managing Director of Europe, Middle East and Africa for The IRONMAN Group. – Finisher Award. Bike: Strength and threshold, 3:00 WU: 30’ Zn 1 rise to Zn 2. Saturday Swim: Threshold, 1:15. HR fluctuates between Zn 1-3, mostly Zn 2. Daniela Ryf’s official Kona course record stands at 8:26:18 (from 2018). free and non-free. Get 15% Off Membership →, New Year, Healthier You. Every year in October, the Ironman World Championships are held in Kona, Hawaii where only the top qualifying age groupers and professionals meet to take one of the toughest courses. Saturday drills and P-ups. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. Sunday CD: 200-400 incl. WU: 600-800 incl. Monday This program emphasizes six kinds of swims: KEY IRONMAN DAY  We are planning on having a maximum of 5 athletes participate. Ironman triathlon distances entail swimming 2.4 miles (3.9 kilometers), cycling 112 miles (180.2 kilometers), and running 26.2 miles (42. kilometers), or a full marathon. 30’ recovery. Can I qualify for the big show? Run: Recovery, 30’, Zn 1. Hills 5×2’ (2’) Zn 4. Bike: Recovery and technique, 1:00. » DPS: “Distance per stroke,” reducing the number of strokes per pool length (and your stroke count) means you are pulling more water and gliding more efficiently. MS: Ftlk of 4-6 x 2’ (1’ jog). It was recently ranked as the “3rd hardest ultra triathlon in the world” by 220 Triathlon … Bike: Aerobic endurance, 6:00, on terrain that simulates your ironman course. Swim: Build threshold, 1:15. » Strength: includes pull buoy (P) and pull with paddles (PPdl) swimming to build strength. 3’ | X” = X seconds, i.e. You can qualify! To develop a spirit of comradery and mutual support among all the athletes… with the goal to see how many athletes we can get to the finish… NOT who finishes first. 200 easy. Step 4 – AGREEMENT – If you are offered a spot in our event, we will forward an Athlete Agreement for you to review & sign. Step 2 – INTERVIEW – If we have spots still open and we deem you would be a suitable candidate, we will email you to arrange a 15 minute interview. An IRONMAN is not for the faint of heart. CD: to 45’. rP +:03- :05/100. MS: Ftlk of 3-4 x 6’ (3’ jog). CD: 200-400 incl. This training plan combines pace and heart rate targets. HR rises from Zn 3 to 4 through the set. Performance pointer: Windy days offer a chance to practice patience and to focus on form and aero position on bike. In 2018, it was ranked as the “3rd hardest triathlon in the world” by 220 Triathlon Magazine. Include 2×10’ (10’) at Ironman RP, HR Zn 3. November 7, Saturday – Athletes Arrive Water temperature in Kailua Bay is typically around 79 F. CD: to 60’. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Double its 70.3-distance sibling, an IRONMAN is 140.6 miles long and consists of a 2.4-mile swim, a 112-mile bike and a 26.2-mile run. All steady aerobic at goal RP +:03-:05/100. Bike: Aerobic endurance, 6:30, on terrain that simulates your Ironman course. Quick transition. IRONMAN VR27 Kona is the official IRONMAN VR race of the 2020 IRONMAN VR World Championship Celebration. Swim: Strength, 1:15, 3500 total. For a triathlete, completing an Ironman is the challenge to top all challenges. The middle section is about maintaining that good, strong pace while hammering home nutrition for the final chunk. Saturday Run: Threshold maintenance, 45’. WU: 10-15’ of easy running and 4-5 x 20” P-ups. November 14, Saturday – Post-Event Group Dinner >Post-Event Pack Up Since 2011, no finish time has cracked the all-time top 10 finish. WU: 800-1000 incl. Run: Threshold maintenance, 45’. 6 x 200 (20”) at RP. 10’ Zn 3. Completing such distances requires a high level of fitness, endurance, and mental resilience, as athletes can spend anywhere between 8 hours (for professionals) to 17 hours (amateur athletes) on the course. HR fluctuate Zn 1-3, mostly Zn 2. The double Olympic champion is in Kona, Hawaii, for the Ironman world triathlon championships, which starts on Saturday. Swim: Threshold maintenance, 45’. Tuesday (Download the PDF version here.). mS: 10×100 (20”) at RP -:02-:03/100. We are looking for kind & positive people… with “we not me” attitudes… and significant “never-quit” triathlon resumes. WU: 30’ easy. WU: 30’ incl. WU: 30’ Zn 1 rise to Zn 2. mS: 60’ tt Zn 3-4, rolling terrain in TT position. drills and P-ups. Lower volume week. Run: Off the bike, 45’, on terrain that simulates your Ironman course, at RP. Swim: Aerobic power, 1:15. CD: 200-400 incl. How to conquer the World Ironman Triathlon Bike at Kona. Today, the Kona Ironman is the Ironman World Championship. Here’s a list of fastest times and national and continental records on the Ironman distance. CD: 200-400 incl. ... 112-mile bike ride and marathon distances and he … Learn the distances and other key facts. Swim: Pace work, 1:00. Tuesday Decided: “Swim 2.4 miles, covered 112 miles on the bike, run 26.2 miles. Note that not all 140.6-distance triathlons are called IRONMANs but rather just races organi… HR fluctuate Zn 1-3, mostly Zn 2. Monday Hualalai.Currents can be a factor, so a few pre-race practice swims in the bay are advised. The Half Ironman is the primer for the ultimate race: the Ironman.This distance (70.3 miles) will test both your mental and physical strength as you swim 1.2 miles (1.9K), bike 56 miles (90K. Creating success in these workouts will ensure race success. KEY IRONMAN DAY all steady aerobic at rP +:03-:05/100. 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