to train for at least six months.2 Focus on your weakest disciplineLook at the breakdown of your times from previous races and work out where there is room for improvement. A successful Ironman performance is heavily dependent on how you tackle the bike leg
Preparing your mind for a long-distance race is just as important as preparing your body, says Chrissie Wellington. If that's what the three-time Ironman World Champion and world record holder thinks, then that's good enough for the rest of us. So
Timex Ironman Global Trainer, £299The GPS provides constant data on how fast you're going, making it easy to run an even pace. (timex.co.uk)
yourself before and after a session. (One kilogram of weight loss is equivalent to one litre of fluid.) Once you know your sweat loss you can prepare your fluid-replacement strategy for training and races.Pre-planningFor an event such as Ironman Nice ensure
," says Lumley.Repeat 2-4 times.Session 210-15 min warm-up: swim. 8-10 min bike: race pace.6-8 min run: race pace. Repeat 2-3 times: 3-5 minutes recovery each time.4. Half-IronmanThe demands on the body during a half-Ironman are different from those
. "For Ironman Germany in 2006 and Ironman Switzerland in 2009, I obsessively looked at online course profiles and listened to banter about the races on the Runner's World forums. My training cycle loop has four climbs that matched those in the Ironman
ride a week, so if you struggle to fit everything in, substitute this session for your long run. With the bike fatigue in your legs, it's just as effective at building endurance as a run of three hours or more. • Complete a half-Ironman race
of a super-speedy transition time.Pro Ironman triathlete and Kinetica ambassador (kinetica-sports.co.uk) Fraser Cartmell is the Ironman UK and Half Ironman UK champion. He says it's crucial to familiarise yourself with every inch of your race-day kit
, Florida. The best 100 triathletes in Wimbleball earn themselves a place for the American race, which could ultimately open a door to the prize of a place at the Ironman World Championships finale in Hawaii.The triathlon starts with a swim in the flooded
competing in this year's race.To help them achieve their targets, triathlon coach Ralph Hydes will be offering them advice and tips on the Runner's World forums. (There's more about Ralph below.)His advice to them will work for you, too - and you're welcome
