Why Aren't IRONMAN (Full Distance) Triathlon Training Rides Longer?

Why Time-Based Training?

Your training rides are set by time rather than distance because speed varies greatly between athletes. Factors like elevation, terrain, weather, bike type, experience, and fitness levels all impact how long a given distance takes. Time in the saddle is what truly builds endurance and race readiness.

Building Endurance Without Overtraining

Endurance for an IRONMAN 140.6 is developed gradually and sustainably to prevent injury and excessive fatigue. Success isn’t about one long workout but consistent, structured training over months.

Unlike shorter triathlons, you can't realistically train at full race distances without extended recovery time. Long rides and runs must be balanced for ongoing, effective training.

Workouts are created mindful of athletes' family and social responsibilities at weekends, so we prioritise efficient and effective training. There is no great benefit to spending the entire day riding slowly.

Efficient Long Rides

• Long rides progress up to 5 hours, often including race-pace efforts and a short run off the bike to simulate race conditions.
• The goal is to train smart—riding too long at an easy pace isn’t as beneficial as structured, quality training.
• Weekend training is designed to be effective yet manageable for those balancing work, family, and social commitments.

Confidence & Race Preparation

If you feel a long-distance ride (e.g., 100 miles) will boost your confidence, aim to do this about six weeks before race day.

• Fuel properly: 100-150 calories of carbohydrates every 30 minutes to maintain glycogen stores.
• Remember: After completing your longest training rides within a tough training block, you'll feel strong and ready on race day after a proper taper.

By following this structured approach, you'll build endurance without burnout and arrive at race day fit, fresh, and confident.

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