Training, Triathlon

You Can Improve Your Ironman Time By Doing This

Improve your ironman Time
Improve your ironman Time


The Ironman Triathlon is one of the toughest day sporting events in the world. The race consists of a 2.4.mile (3.86 km) swim, a 122-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run. In most Ironmans, participants have a limited time of 16 to 17 hours to complete the race.

Mateus Pimenta, a 36-year old Brazilian man, managed to complete Ironman Vichy with a smashing record of  12 hours and 41 minutes. The following year, Mateus achieving an even more impressive result at Ironman Maastricht finishing the race in 11 hours 42 minutes.

Nicola Busca, Mateus’ coach, helped him to prepare for each race with months of anticipation. On Training Peaks, Nicola shared what he believed are the most relevant factors that contributed to Mateus’ jaw-dropping results. Those are…

The more time you have, the better

Give yourself and your coach plenty of extra time to work on endurance, built-up, technique, strength and conditioning. Avoid rushing the build up. This way, you will feel much more confident.

Focus on strength building and conditioning

Hit the gym hard! Triathletes need to focus on muscle endurance; something needed to support the physiological demands of a long-distance sporting event.

Try to stay local

Become familiar with the race scenarios every season. Racing constantly will also allow you to push your limits and test your tactics.

Swim in groups, but not always

Practicing your swimming with the local club can be a great way to challenge yourself. However, you should also try out swimming solo in open bodies of water.

Say yes to nutrition periodization

Opt to lose weight in a healthy way and start planning a nutrition periodization that matches with your training.

Gather all your training data!

The best way to track and analyze your progress is by keeping all your data in one place. Use apps or write it all down on a personal journey. Make sure to document all the details about your training sessions, nutrition plan and finishing times.

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