3 Key Workouts for a Faster Ironman

3 Key Workouts for a Faster Ironman

by Kim Loeffler, Kim Loeffler - 1st US finisher and 8th overall at the 2005 Ford IronMan World Championships

We are all aware of the importance of the long run and ride in the Ironman puzzle. To complete an Ironman, you must be aerobically fit to run a marathon after biking 112 miles. But what if you have finished a few Ironman races and just finishing is no longer a goal? What if you want to finish faster? Then, it is important to remember the principle of specificity. The most effective way to train for a race is to simulate the race as closely as possible in training. If you want to race fast and long, you must train fast and long. Below are some of my favorite Ironman workouts. After completing several weeks of base training, give the following workouts a try.

The Long Ride With Pace Work: This is obviously one of the most important Ironman training workouts you will do. After several weeks of long aerobic rides, transition into long rides with segments at slightly faster than race pace. Training at race pace, or slightly faster, prepares the body for the demands of the Ironman. Try to do your final few pace rides on a course that simulates the topography you will be racing on. For example, if your goal race is Ironman Lake Placid, include several long climbs faster than race pace toward the end of your ride. If you are training for a flat race such as Ironman Florida, include 2-3x30 min. tempos in the second half of your long ride at slightly faster than race pace. The goal of the workout is to stress your body similar to what it will experience on race day.

Long Progression Run: The long run can be the most beneficial, but also can cause the most damage if done too hard or too frequently. During my Ironman build up, I like to alternate long endurance runs of 20-23 miles with shorter progression runs of 16-18 miles. My long endurance runs are run at aerobic effort only and no harder. I run for time and not for pace. For my progression runs, I take the first 30 min. easy and gradually build to aerobic effort over the first 30 min. I pick up the pace to steady aerobic effort and continue to pick up the pace so that the last 30 min. is tempo effort with the last 10 min. very hard. This run teaches me to run fast when my legs are tired and give me confidence in knowing that even when I am tired, I can still run fast. Because this workout is more strenuous than the long endurance run, I typically do not do it the day after a hard ride.

Speed Work: Speed work is very important in Ironman training and prevents staleness in the legs that can result form long endurance training. During my Ironman build up, I continue to include one speed bike and run workout each week. I will typically do them both on the same day with about 4-5 hours in between. This way, I get 2 quality workouts in one day, and the following day can be a complete recovery day. By completing a weekly speed session, you will be much more efficient at your race pace.
My two favorite speed workouts are 6-10x1K on the track or 4x10 min. intervals on the bike.

Train hard, but smart. Good luck!
Kim Loeffler

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Kim Loeffler is a Professional Triathlete, 2004 Ironman National Champion and member of the 2005 Master Amino Acid Pattern (MAP) and Timex Triathlon Team. She has been a MAP user since 2004. Additional sponsors include 180s and PowerBar.

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