The Ironman Triathlon combines running, cycling, and swimming, with participants covering a total of 140 miles (226 km). The premier event is held annually in Hawaii, attracting 1,500 athletes. Training takes four to six months, with athletes typically spending three to eight hours a day training. Diet is important, with 40% of nutrition coming from carbohydrates. The competition is tough, with 10% of participants giving up before the finish, and injuries are common.
Originating in the US state of Hawaii in 1978, the Ironman Triathlon is a three-sport competition that combines running, cycling and swimming. Participants in an Ironman triathlon swim 2.4 miles (3.86 km), bike 112 miles (180.2 km), and run 26.2 miles (42.2 km), the distance of a marathon, during one race day. There is generally no break between sporting activities, and the swim-bike-run order is consistent for most ironman triathlons.
The initial Hawaii event drew just 15 entrants. In subsequent years and decades, hundreds of athletes entered the 17-hour competition, which was hosted by the World Triathlon Corporation. The original Ironman triathlons were usually completed outdoors in extreme heat, high winds, and sometimes rain. The races took place in the oceans and on uneven terrain; Modern versions of the event follow that outdoor tradition, with rivers and lakes sometimes standing in for the oceans, depending on the location.
The term “ironman triathlon” was once used to refer specifically to those 140-mile (226 km) events specifically sanctioned by the World Triathlon Corporation. Now the term often refers to any race that combines the three sports of cycling, running, and swimming totaling 140 miles (226 km). Some less competitive Ironman triathlon organizers allow participants to spread out the races over multiple days, and many charitable competitions allow three to five days of contests.
The premier and most respected ironman triathlon remains the October meet in Hawaii. The contest is formally known as the Annual Ironman Triathlon World Championships and attracts 1,500 athletes annually. While 17 hours are allotted for the contest, the top contenders typically complete their runs in 9 hours.
Those who participate in an ironman triathlon begin training at least four to six months in advance. Typically, three to eight hours a day are spent training in all three sports during the week, with one to two days off each week. This intense schedule builds stamina. It is common for athletes to run, bike, and swim three to four times the amount of running in a week. Many join clubs or train with partners because the camaraderie can foster greater dedication and sustained performance.
It takes a lot of energy, perseverance and psychological strength to complete the ironman triathlon. At least 10 percent of triathletes give up before the finish, according to world championship data. Even finishers often sustain injuries. Although Ironman competition attracts mostly young competitors, some participants are in their 60s and 70s, and occasionally 80s. Men and women can compete.
Diet is very important for triathletes. Many maintain their energy by devoting 40 percent of their diet to carbohydrates. Proteins generally make up 30 percent of nutrition for competitors. Fat intake can be as high as 30 percent.
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