For many Triathletes, the ultimate goal is to complete an Ironman and to qualify for the Hawaii Ironman event. I can say having personally been through the Ironman journey that it is one of the most rewarding experiences of my athletic career. Furthermore, as an event there is nothing else quite like it, where all athletes regardless of ability are treated like royalty whether it takes them eight hours or seventeen.

Training plan by Attila Fazekas multiple triathlon Champion of Hungary

This 16 weeks long distance training plan is written by Attila Fazekas multiple Hungarian triathlon and duathlon champion on several distances.His personal best on iron distance  is 8:32 in Klagenfurt, Austria.Some notes from him:of course with regard to the bike training, the speed, intervals and terrain does make a difference.

The following program has been designed for athletes who are assumed to be at least at the fitness level of an olympic distance race  and  have completed at least a few of these events in the last 12 months and preferably have been doing the triathlon sport for a min. of 1 season or year. Of course if you were an elite endurance athlete before  and you changed to triathlon, well, that`s  different.I have to emphasize that everyone takes full responsility for her/his acts and please do not  follow this  training plan at whatever price!!!The program will be upgraded soon with the details of interval or fartlek trainings.

Ironman nutrition

Scientific studies estimate the rate of dietary carbohydrate consumpsion  for endurance athletes at 50 to 70 grams per hour. According to research the human body can only burn carbohydrates at a rate of  1 gram per minute (Hawley JL. 1992). I asked many long distance athletes also and my experience agrees with theirs : the right solution seems to be around 60 grams carbohydrate intake per hour.( for a 70-75 kg athlete)

The summer heat can turn training and racing into an unusually tough experience. Take a hard course and throw in the sun, humidity and hours of activity and the body is subjected to unaccustomed strain. All this means you need a plan to overcome dehydration and overheating so that you can race to your true potential.In the heat, sweating is your body’s self-cooling mechanism. Increased blood flow to the skin allows excess heat to be shunted out of the body.

Fortunately, running is as simple as putting one foot in front of the other.Unfortunately the right technique and run training strategy counts a lot when it comes to performance running. To run relatively fast on your triathlon you should learn to run nice and slow to build a base. And in order to run fast, you have to find the right combination of speed workouts, long endurance runs and tempo or pacing.

The following free triathlon program has been designed for athletes who are assumed to be at least at the fitness level of an olympic distance race  and  have completed at least a few of these events and preferably have been doing the triathlon sport for a min. of 1 season or year. Of course if you were an elite endurance athlete before  and you changed to triathlon, well, that`s  different.I have to emphasize that everyone takes full responsility for her/his acts and please do not  follow this  training plan at whatever price!!!Do not overtraine!!! Use/check your heart rate monitor frequently!!