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The Ultimate Guide to Cycling Training for Ironman Distances

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Pursuing the Ironman is not for the faint of heart, and certainly not for the beginner cyclist. A full Ironman distance prescribes the grueling effort of a 112 mile ride which, if not already strenuous enough, is sandwiched in between a 2.4 mile swim to start, and a 26.2 mile marathon run to finish. 140.6 miles of gritty, heart-pounding, non-negotiable endurance.

This race is here to test people’s limits and set a standard. Saying that you crossed the finish line of an Ironman garners respect worldwide for all those that understand its incredible demands. If you’re reading this article, we assume you might be someone crazy enough to start prepping for one (and we like that!). 

Since we’re cyclists at heart, this article will serve as a broad overview for how to prepare to ride that (almost incomprehensible) 112 mile journey. A feat on its own, made that much more difficult by the pre and post exhaustive swim/run workouts both preceding and awaiting you! We’re here to help you succeed, so let’s dive in.


mh90photo/Adobe Stock

What Are the Ironman Distances? 

There are two types of Ironman races you can enter in, the full Ironman and the half Ironman. Here’s what they look like:

Ironman 140.6 (Full) – Distances

2.4 mile (3.8 km) swim

112 mile (180 km) bike

26.2 mile (42.2 km) run

Ironman 70.3 (Half) – Distances

1.2 mile (1.9 km) swim

56 mile (90 km) bike

13.1 mile (21.1 km) run

The cycling portion for each is going to be both a significant physical and mental challenge, often taking up the majority of a racer’s time on the course. Check out this breakdown of average times for reference:

Ironman 140.6 (Full) – Average Times

Swim: 50-90 minutes

Bike: 5-8 hours

Run: 3-6 hours

TOTAL: 11-13 hours

Ironman 70.3 (Half) – Average Times

Swim: 30-50 minutes

Bike: 2.5-4.5 hours

Run: 1.5-3.5 hours

TOTAL: 5-7 hours

Keep in mind, these times can change drastically depending on the level of each competitor, environmental conditions, accidents, rest time, aid stations, medical intervention, etc.

It is important to understand the amount of cycling capacity you need to possess during prep and also going into the race. Especially knowing that you have either a half or full marathon to complete after getting off the bike, making sure your cycling is solid will provide a considerable, likely much-needed, boost in morale as you enter into the latter stages of the competition. 

Ironman Cycling: What to Expect

While the duration itself is certainly a challenge, don’t expect a smooth, leisurely, “active-rest” kind of cruise. Start thinking (and training) more along the lines of steep climbs, winding roads, unpredictable weather, live traffic, and hundreds of other riders trying to hit PB’s, finish, and receive their hard-earned medals. 

Cycling Ironman distances

pavel1964/Adobe Stock

If you’re used to working out on a trainer, it would be wise to hit the pavement and start getting comfortable being uncomfortable. It’s hard to overemphasize the mental impact and strain of being outside in natural environments while exerting yourself over long periods of time. It’s truly something you have to experience for yourself, and we certainly recommend you do so.

Another important point is that you’re going to be pre-fatigued from the swim. Depending on your competency in the water, this has the potential to seriously deplete the energy reserves in your legs, and, consequently, your riding abilities. Familiarizing yourself with these sensations can only help you come race day. Doing a ride following a swim, or doing a morning swim followed by an afternoon bike, are great ways to introduce this to your body. 

Ironman Cycling Training

Training for the cycling portion of an Ironman can be a daunting task, but with the right plan and mindset, it can be an enjoyable and rewarding experience. Here are some tips to help you train effectively:

Get a Bike Fit

Before delving into a goal as serious as the Ironman, it is recommended that you get a professional bike fit or perform one yourself. Stacking miles on top of bad form is a sure fire way to cause aches, pain, and long-term injury. Get yourself in a good position, and start building strength on top of it.

Start Small, Build Big

Depending on where you are in your cycling journey, you’ll want to make sure you don’t overexert yourself when getting ready to ride the Ironman. It can be tempting to try and cram that whole 56/112 miles of volume into your first training week, but that’s only going to get you hurt. Start small, and build gradually, giving your body time to adapt and strengthen to handle the distance.

Ride Outside

As mentioned earlier, riding 20 miles on a stationary rig versus 20 miles with the wind blowing in your face and the sun beating down on your skin, are two very different experiences. Endurance is not just physical, it’s mental as well, especially in this race, and you never know what you’re going to encounter. Get outside as much as possible.

Join a Training Group

There’s nothing better than some friendly competition. Not only will this get you used to riding around other bikers, but you’ll be able to feed off one another’s progress and push each other to be the absolute best versions of yourself on race day. There will be days where you don’t feel like putting in the work, but your training partners will be there to keep you accountable.

Diversify Your Training

You’re sure to encounter a large variety of terrain during your Ironman. You’ll be on the pavement, but this isn’t going to be a casual ride. Expect lots of steep hills, descents, sharp turns, gradual inclines, and everything in between. Switch up your training routes often to stay on your toes, and even try replicating parts of the route in your local area.

Get Your Rest

You are going to have to train hard, very hard, but that doesn’t mean running yourself into the ground. We can justify that on race day, but that’s one day, and for one very big goal. You shouldn’t be red lining in your training sessions. That’s not being a badass – that’s just bad training. Be sure to incorporate some strength work, stretching, and mobility as well.

Hire a Coach

Having someone in your corner who has been there before is always a smart move. If you can, find someone in your local area that you can meet face-to-face with. Someone who has experience riding the Ironman and can help you structure your training appropriately. Especially if you’re a beginner (but really, for anyone), this can be a game-changing investment.


Andriy Bezuglov/Adobe Stock

Remember, the cycling portion of an Ironman is just one part of the race. Make sure to also prioritize your training for the swim and run portions. With dedication and a solid training plan, you can successfully complete the Ironman and achieve your goals!

Ironman Cycling Nutrition

Proper nutrition is another key part of your Ironman training and competition. During the race, your body will burn a significant amount of calories, making it essential to fuel yourself with the right foods and fluids. A nutrition plan should be developed well in advance of the race to ensure that you are consuming enough calories to maintain energy levels, but not so much that it causes digestive issues.

During those longer rides, it can be helpful to carry energy bars or gels that will offer a quick source of fuel. Aim to consume around 200-300 calories per hour to maintain energy levels. This is also going to be important to prepare you for the run, because just “surviving” the bike could easily mean a DNF on your race record. You can also try rice cakes, fruit, raisins, and (a classic) stroopwafels if bars or gels tend to upset your stomach.

Your hydration levels should also be constantly considered and addressed throughout your training. Studies have shown that by losing just a small percentage of your body weight through water loss can cause a drastic reduction in endurance performance. Aim to drink plenty of water and electrolyte drinks, especially on longer rides. This will help to reduce cramping, fatigue, and loss of motivation.

In the days leading up to the race, focus on consuming complex carbohydrates, lean protein, and healthy fats to prepare your body for the challenge ahead. And don’t forget to celebrate your achievement after the race with a well-deserved post-race meal!

Get on the Path to Peak Performance

Dynamic Cyclist is your virtual companion on the road to Ironman success! We’ve created an online training platform to help cyclists get stronger, increase their mobility, and ride pain free. Join our incredible community and take your training to the next level. Click here for a 7-day free trial!

Differences Between Triathlon and Road Cycling

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triathlon and road cycling3

Triathlon and road cycling are two endurance sports in which athletes are required to race on road or triathlon bikes, however the triathlon bike leg differs greatly from a road race event. Road cycling races typically range anywhere from 40 km to 200 km and can occur in a single day, known as a classic, or can last multiple days, known as a tour or stage race.  Triathlon occurs in one day and consists of 3 disciplines: a swim followed immediately by a cycle, and capped off with a run.  The distances of each leg vary depending on the event; the shortest being a sprint, and the longest being the iconic Ironman which is 3.8 km of swimming, 180 km of cycling and 42.2km (a marathon) of running (2.4 miles, 112 miles, and 26.2 miles respectively).  While cycling and triathlon have some similarities there are some key differences which make them both uniquely challenging and rewarding.

Triathlon vs. Roadie Gear:

Triathlon is a blend of 3 separate sports, and therefore requires a lot of gear.

Swim:

  • Swim cap
  • Goggles
  • Swim suit
  • Wet-suit
  • Triathlon race suit

Cycle:

  • Time trial bike (most often used when doing long distance triathlon for the aerodynamic benefit)
  • Triathlon shoes
  • Aero helmet
  • Cycling kit/trathlon race suit
  • Sunglasses

Running:

  • Running shoes
  • Triathlon race suit/running shorts and shirt

Road Cycling:

  • Road bike
  • Cycling kit
  • Road helmet
  • Cycling shoes
  • Cycling socks

Triathlon compared to Road Training:

Training for the cycle portion of triathlon is all about finding the optimal power “sweet spot” and holding it there for as long as possible.  It is a time trial and each athlete will need to discover what pace he or she can hold for the duration of the bike leg without compromising one’s legs too much for the run portion.  The training regimen revolves around long endurance rides with intervals being slightly above or right at threshold for long periods of time. Something like 3×50 minutes at threshold with 5 minutes recovery is common for Ironman athletes.  Triathletes also have 2 other sports to train, so most often they will bike 2-4 times a week and aim to get the most out of each ride since they have to devote time to swimming and running as well.

Road Training

Since there is only one sport for roadies to train, they typically ride anywhere from 4-7 times a week.  Rides will range from: zone 2 rides being over 3 hours, 1 hour coffee shop recovery rides, to some hard zone 4-5 workouts.  Road racing is full of lulls and hard sharp spikes in power and heart rate, so to mimic this in training riders will do a variety of short efforts with lots of rest to practice high power.

Cycling on the Road AT THE OLYMPICS:

Olympic Triathlon

Triathlon at the Olympics follows the format of 1500m swim, 40km cycle, and 10km run.  Both men and women race the same distance.  A major difference of the Olympic-distance triathlon is that it is draft-legal, meaning that competitors can draft and ride in packs on the bike.  This is also true of the World Triathlon Series (WTS) elite triathlon races. Drafting is illegal in long distance triathlons as well as local amateur races.  The triathlon draws huge spectators at the Olympics because there are many view points and the courses are short loop circuits.

The cycle portion of the Olympic Triathlon looked similar to that of the road race except that the packs of riders were far smaller and wearing bathing suits in the triathlon.  At the Olympic Triathlon, it is advantageous for riders to conserve energy and sit in the pack to save their legs for the run portion.  Of course every athlete has their own strengths and it was seen several times this year that an athlete broke away on the bike and gained enough time on the field to stave off the chasers for the win on the run even though her run split was comparatively slower.

In triathlon there are rarely team tactics at play.  Every athlete competes against one another despite being from the same country or the same international training group.  However, this year in the women’s triathlon there were many surges and mind games occurring in run portion.

Olympic Road Race

By comparison, the road race course for cycling at this years Rio Olympics was 237km for the men and 139km for the women.  While both followed circuit loops they were very long, resulting in most spectators going to the finish line.  The race was a single stage which doesn’t favor every rider, especially if a mechanical or illness strikes as there is only one day to race and perform compared to multi-day stage races.

In cycling racing there are teams of 6-9 riders all working together against other teams of riders, with the goal of putting one teammate on the podium.  Many riders have the roll of domestiques where they ride to position their main rider at the front at key points of the race, go back to the team car to get food and water for their leader, and also chase down other team’s riders so their main rider can save enough energy to finish at the front at the end of the race. Teammates will sacrifice their own individual races and results for that of the team.

Media Coverage Differences Between Triathlon and Road Cycling

Another main difference between triathlon and road cycling is the disparity of men’s and women’s media coverage as well as prize money.  In triathlon, not only is the distance of the races the same, but the prize money pay-outs are also the same.  At the elite level of triathlon, races are streamed live online and the women’s and men’s races are typically held at prime viewership hours.  The majority of media coverage however for cycling is for men’s races and usually of grand tours, while women’s races get little to no coverage particularly in North America. Additionally, the prize money is often times substantially lower than that of the men’s races and along with that, salaries are also much lower.

Both Triathlon and Road Cycling are exciting sports to watch as well as to compete in but both have their select differences. Riding isn’t always just riding and racing isn’t always just racing.

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