Vladimir Ryabushkin - Anything is possible

enough endurance to withstand the load.

but proceed to it only after having enough endurance to withstand the load. That speed training can be like this: 4 km swimming on Monday, 140 km cycling on Tuesday and 25 to 30 km running on Wednesday.

If you feel okay after that, you can include interval training in your plan and work consistently on increasing your power and speed.

If there is enough time and you feel strong enough, you can add swimming to your training program on cycling/running training days. For example, if you were cycling or running in the morning, you can swim in the evening.

If you are in good shape, you can do a double training set by combining cycling and running training. This is very useful,

as it teaches muscles to quickly adapt to the load change and switch from cycling to running without any trouble.

In a double training, you shouldn’t get yourself exhausted with a long running distance. To develop “muscle memory”, it will be enough to run from 3 to 5 km after the cycling.

The main thing is not to overdo it, not to overtrain. Rest and recovery are just as important as training. This is why you must rest and keep an eye for your condition. Working out must be something you enjoy, or you’ll fizzle out before long.

Remember that you must test yourself before Ironman: run a marathon, do an Olympic-distance triathlon and beat a Half Ironman.

The main thing is not to overdo it, not to overtrain. Rest and recovery are just as important as training.

Only after that, when you’ll have at least some sort of understanding what awaits you, you can try your hand at Ironman.

NUTRITION

An important factor in successful completion of Ironman is eating right.

The difficulty here is the huge number of options to choose from. It’s harder to choose what to eat than a bike saddle or running shoes.

It has to be selected by trial and error during training. After “testing” each new of food or combination of foods, you need to listen to yourself and analyze how your body feels. It’s very important that the food would not cause any nausea.

Sports nutrition can be divided into three groups.

The first group includes everything you take before training or competition to prepare your muscles for exercise, to save them from self-destruction.

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