How to Train for Biking in an Ironman Triathlon

"I like the challenge, and enjoy the training," says triathlete and television broadcaster Kim Hunter of the triathlon. "It requires a lot of strategy, and so many different skills," she adds. Including biking.

Difficulty: Challenging

Instructions

Things You'll Need:

• Cleated Bicycle Shoes
• Padded Bicycle Shorts
• Sports Sunglasses
• Aerobars
• Bicycle Clothing
• Bicycle Gear Bags
• Bicycle Helmets
• Bicycle Jersies
• Bicycle Pedals
• Bicycle Socks
• Sports Bars
• Sports Drinks
• Sports Equipment
• Sports Gels
• Road Children's Bicycles
• Sports drinks

1. Get the right equipment. This includes a good road bike with aerobars. There are also specific triathlon bikes, built with special features for the event.

2. Be prepared to bike about 200 miles per week in training.

3. Aim for at least three days of biking per week.

4. Do one day on hills, one day on speedwork (one hour-long ride, for example, doing 10 two-minute pick-ups), and one day that's a long ride (3 to 7 hours, depending on what phase of your training you're in).

5. Practice in some bike races.

6. Make sure you practice eating and drinking while on the bike. You don't stop during the Ironman. You need to take in approximately 250 to 350 calories per hour.

7. Consume electrolyte replacement drinks or sports bars or gels. Try them in training before you use them in the event.

Tips & Warnings

• Remember, the Ironman Championships in Hawaii requires a qualifying standard, which can be met at one of 14 annual Ironman-length events held worldwide.
• Go to a local bike shop for a schedule of races or training groups.
• Practice with a group for camaraderie, and to push yourself.
• Allow six weeks for the bulk of your most intense training.
• Cut back in training (taper) two to three weeks before the event.
• Consider consulting a professional triathlon coach.
• Read up on the event, and speak to experienced triathletes.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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