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 a decisive throw.
One of the most famous types of this type of competition is the Ironman. This is a test not only for physical endurance, but also for the psychological preparation of a person. Everyone who took part in this competition can rightfully consider himself an iron man.
Iron man is a triathlon, the standards of which are beyond the power of many Olympic champions. The competition itself consists of three continuous distances:
- Swim in open water for 3.86 km. Moreover, all swim at the same time in a limited area of the reservoir.
- Cycling along the 180.25 km track.
- Marathon race. The marathon distance is 42.195 km.
All three parts are completed within one day. Iron man considers it the most difficult one-day competition.
History of the creation of Ironman competitions
The first Iron man competition took place on February 18, 1978 in one of the Hawaiian Islands. The ideological initiator of this race was John Collins, who had previously taken part in amateur races. After one of them, he came up with the idea to check the representatives of different sports in order to find out which of them is more enduring and can cope with other disciplines.
Only 15 people took part in the first race, 2 of whom reached the finish line. The first winner and awarded the Iron Man title was Gordon Haller.
The triathlon was rapidly gaining popularity and was rather moved to a larger island, the number of participants in 1983 reached a thousand people.
Ironman. Iron people exist
A large number of success stories prove that everyone can become an iron man. Today, this distance is performed by people of different ages and even people with disabilities, as a rule, Paralympians.
This competition is a test for the body and for the psyche, since a person is in constant stress for many hours.
Participation in a triathlon gives everyone the opportunity to become a real athlete.
In the process of the competition, there are three stages of the start: the first to enter the race are professional athletes, moreover, men and women at the same time. After that there are amateurs and at the end people with disabilities start.
The distance limit is 17 hours, that is, those who fit into this time period receive a medal and the official title of Ironman.
Hoyta's father and son entered the history of the competition. The boy, being paralyzed, could not move, and his father not only walked the distance himself, but also carried his immobilized son. To date, they have taken part in over a thousand sports competitions, including six Ironman.
Records
Despite the fact that the very fact of passing the distance is rightfully considered a record, there are names of the best athletes in history who not only covered the distance, but also did it in record time.
The most iron man is Andreas Ralert from Germany. He walked the distance in 7 hours, 41 minutes and 33 seconds... Among women, the championship belongs to a native of England Chrissy Wellington. She covered the way for 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 sports at the age of 30.
Winners in 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
How to get started preparing for Ironman
It will take a lot of patience, consistency and system in actions to seriously prepare for this competition.
The first step is to make a decision. Preparation for this race is long and laborious, therefore, it will not be possible to do this only on an emotional upsurge.
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 can leave the preparation, there will be a verification of the decision.
Before starting the 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 data is contained on the official Iron man website, however, knowledge of English is required to study them.
At the initial stage, it is best to write out all the important points, and then organize the information received and prepare a general plan.
Training
Training is the foundation of competition preparation. They will have to allocate up to 20 hours a week, moreover, evenly allocating time for all types of training. A minimum of two to three days a week should be scheduled to visit the pool. It is worth riding a bike up to 30 km a day, and also 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 at first, you can get injured and lose all motivation to achieve the result.
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 should be uniformly maintained throughout the entire distance of the swim.
The most important thing is not to train for wear, 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 increases the efficiency of the training as a whole.
Cycling is primarily about endurance work. This is the longest distance, so it is important to maintain strength along the way. During the competition, it is allowed to supplement with 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 training. You can prepare for a marathon thanks to daily running workouts, it is worth running at least an hour a day, changing the speed of the run.
Nutrition and diet
Proper nutrition is the key to results, only training will not allow you to achieve good performance. This is not about completely giving up your favorite foods, but to a certain extent, their diet will be reduced, and some other foods will be added to it.
The exact diet is selected for everyone individually, it depends on the abilities of the person and the characteristics of his body. In general, the formula looks like this: 60% carbohydrate food, 30% protein and 10% fat.
In addition to this, do not forget about trace elements, 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 regime that the body absorbs nutrients best of all.
Useful Tips
The first trainings in all disciplines are best done with a coach. Now there are specialists specializing in preparing people for Iron man competitions. If you can find one, then it is better not to spare money, since the trainer will not only make the best exercise regimen, but also select a suitable diet.
It is important not to allow the body to fatigue.
Maintain intrinsic motivation at all times.
Review of materials about preparation for Iron man
Most of the materials related to preparing for the Ironman can be found on the Internet, and in most cases it is presented in the form of video clips.
It is also worth paying attention to the official site Ironman.com, where you can find everything you need for the competition itself and to prepare for it.
In general, a large number of recommendations for preparing for a triathlon are presented on the Internet, but it is worth tracking the source of this information and it is best to contact a professional trainer or to someone who has already reached the Iron Man level.
Ironman is a great opportunity to test yourself, your abilities, endurance and consistent work skills. Everyone who passes this qualification is rightfully considered a real, and not a cinematic Iron Man.
