Crossing the finish line of an “IRONMAN”, “FULL DISTANCE”, or whatever other designation the brand uses is currently one of the most sought-after personal goals in the athletic community. For clarity, I will use the term “full” for the 3800m-180k-42.2k distance and “half” for the 1900m-90k-21.1k.
There are many reasons why such a challenge might become part of an athlete’s agenda, always linked to the pursuit of their limits and a strong drive to improve. However, those who take on such a challenge are not always fully aware of what is involved in preparing for and competing in an event of this kind.
Some athletes choose self-taught preparation, which is always risky but possible. Others seek the guidance and advice of coaches who can help them cross the finish line, hoping for a more personalised preparation process that will enable them to achieve a better time.
There are many training plans, methodologies, and ways of supporting athletes, all of which are probably valid, but surely also leave room for improvement, as no preparation is perfect. But that is not what I intend to discuss here; it is what happens well before the training begins.
Regardless of the method, I believe that all coaches should appeal to their athletes’ common sense and approach their role with a great sense of responsibility when training someone for long distances, as the greater the distance, the greater the foundation and the more time that should be devoted to preparing for the competition in question.
The drive and high motivation to overcome the challenge can cloud an athlete’s judgment when assessing the process necessary to arrive prepared at the start line. It is the coach’s duty to guide all progress so that the athlete’s health and well-being always come first.
How many athletes have not approached coaches to prepare them for the legendary 3800-180-42 without having the necessary foundation?
At the risk of losing “clients”, but with the certainty that this is the right path and that a coach’s responsibility takes precedence over other interests, here is my opinion on how to approach and progress an athlete who is considering preparing for the “FULL” distance.
For athletes with no prior sporting background, a minimum progression of four seasons is recommended. It may seem like a long time, but I consider it the minimum recommended.
The first season should focus on establishing training habits and participating in sprint-distance competitions at the beginning and gaining experience in Olympic-distance events towards the end, with the possibility of taking part in several 5–10km races, sprint-distance duathlons, as well as open-water swims of up to 1500m and “mini-long-distance” events of up to 60km.
The second season can include several sprint- and Olympic-distance competitions and, if no injuries have occurred and the athlete has successfully adapted to the shorter distances, their first “half” at the end. Participating in duathlons up to standard distance will also provide good transfer, and the first experience in a half-marathon can make sense, as can taking part in open-water swims of up to 3000m and “medium-long-distance” events of up to 100–120km.
The third season should focus primarily on participating in two or three “half” distance triathlons, with possible entries in several half-marathons, granfondos of up to 150km, and open-water swims of up to 5000m.
If everything has gone smoothly over the previous three seasons, the fourth season can be entirely focused on the “full” distance, with the recommended inclusion of one or two “half” distance triathlons and other discipline-specific competitions that can serve as preparation. Participating in a marathon during this season is not a requirement, but it can be useful for primarily developing running for those who need it most and building confidence over the distance. If a marathon is included in the preparation, it should ideally take place at least 5–6 months before the main competition.
For athletes who already have a sporting background in triathlon, everything can happen much faster with a two-year progression, assuming they have already regularly competed in sprint- and Olympic-distance triathlons.
For those who already have some experience in the “half” distance, one season specifically focused on the “full” distance will be sufficient for them to adapt.
Naturally, there are various variations, such as athletes whose sporting background is linked only to one or two of the triathlon disciplines, and it is then up to the coach to know how to manage the relative load and the priority given to each, knowing that the main issue lies in managing running, as it can pose greater injury risks.
And what about those who cannot swim or swim very poorly? Of course, it is possible to prepare for and participate in triathlons, but great care must be taken when selecting the competition. It is always worth remembering recent incidents involving deaths during swimming and the association made with heart problems that may have been caused by panic attacks. Someone who starts swimming late is unlikely to become a good swimmer, and therefore should never take risks. For this type of athlete, I recommend participating in triathlons that allow the use of a wetsuit, in water temperatures that are not too cold or turbulent.
Another aspect to consider, which also appeals to the athlete’s common sense and the coach’s honesty, is the availability to train according to the competitive goal. I have seen a little of everything in so-called “specialised” magazines and blogs, and once again, I believe that anything is possible. An athlete can undoubtedly complete a “full” distance with 8–10 hours of weekly training availability, but they should not! In this scenario, even after having made adequate progress in training and competitions in previous seasons, it is better to direct competitive participation towards shorter distances. Preparing for a competition that will take 10–12–14–16 hours, while training 8 hours a week, is a risk and is not enough.
Now consider: if we include in the weekly routine two 1-hour runs, one or two cycling workouts totaling 4 hours, a 1-hour swimming session, and one complementary strength or other 1-hour workout, we reach eight hours. That is not enough… I believe this is the minimum requirement for the standard distance.
With 10–12 hours of weekly training and at least one week per month where it is possible to train for up to 14–16 hours (holidays / public holidays), I consider it possible for a coach to accept the challenge of preparing an athlete for the “full” distance, provided that the requirements we have just mentioned regarding progression and background have been met.
So, fellow coaches, let’s continue to help athletes go through these fantastic experiences, but let’s do it in a way that makes them want to cross the finish line many times. The experience of preparing for a triathlon should not be viewed as a promise that, once fulfilled, they will never want to do it again.
