In general, you can expect to do 6-9 training sessions a week - including 2-3 swims, 3 bikes, and 3 runs - depending on your availability. These sessions will include a long run and a long bike, which are the secret sauce to making it to Ironman level.

The energy you need to complete an Ironman comes from a ratio of 65% carbohydrate and 35% fat. Our bodies already have enough fat to fuel an Ironman, but our carbohydrate stores run out after 90-120 minutes. Your Ironman nutrition should include carbohydrates for fuel and protein for recovery.

Build: 6-12 weeks This part of your muscle physiology will be used deep in the event when your aerobic stores have become depleted from the hours of exercise prior, but the stronger you are from this phase of training the better you will cope later on in the race.

Key Points:

1. Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures.
2. Properly formulated sports drinks, energy gels, sports chews, and low-fat and fiber sports bars are effective fuel sources.

A typical plan will run a course of 24-30 weeks, with the first six to 10 weeks totaling between eight and 10 hours per week. As you get closer to the race, training time ramps up to averages closer to 12 to 15 hours per week.

But while participating in endurance contests provides long-term health benefits, it can also increase a healthy middle-aged person's risk of heart attack. Every endurance athlete knows these events carry risk. The Ironman swim in particular has been recognized for some time as the riskiest part of the race.

The aim here is 1g of carbohydrates per kg of body weight. You will also want to consume 20-30g protein in your immediate post race meal, for muscle repair purposes. In the first week after the ironman, keep consuming plenty of protein again to allow for muscle recovery and heal up from any muscle damage.

Another common reason for perpetual hunger is missing pre- or post-workout fueling. Skipping meals or snacks surrounding workouts leads to increased hunger throughout the day. Start writing down what you're eating and analyze if you're fueling your efforts appropriately.

The toughest Ironman-distance triathlons ever

• Patagonman, Chile.
• Challenge Wanaka, New Zealand.
• Stone Brixia Man, Italy.
• Embrunman, France.
• Ironman Wales, Pembrokeshire.
• Ironman Lanzarote, Canary Islands.
• Blacklake, Montenegro.
• Norseman Xtreme, Norway.

Yes, you will gain some lean body mass, especially if you have avoided resistance training for a long time. The reason you are unlikely to gain a lot of muscle mass, however, is that substantial hypertrophy requires very specific focus and intention.

Another common reason for perpetual hunger is missing pre- or post-workout fueling. Skipping meals or snacks surrounding workouts leads to increased hunger throughout the day. Start writing down what you're eating and analyze if you're fueling your efforts appropriately.

For men between 25 and 44 years old, a ~sub-9:30 is typically required. And with growing frequency, a sub-9 performance is needed. On the women's side, the most competitive age groups require a performance in the low- to mid-ten hour range. It has never been tougher to qualify for Kona.

Anyone can do an IRONMAN if they want to. If you are considering it, then there is no doubt that you can do it too… with a bit of self-belief and hard work, you can achieve anything. However, you need to give yourself the best chances of success.

A moderate amount is considered 3–6mg per kilogram of body weight. To convert to pounds, multiply your weight in pounds by 0.45 to find your weight in kilograms. That means for a 120-pound triathlete, you could drink around 160–320 mg of caffeine. A 160-pound triathlete could drink 220–440mg.

During an IRONMAN, the average athlete burns between 8,000 and 10,000 calories. And that doesn't even take into account the months of two-, three-, and four-hour training sessions you endure before ever stepping up to the start line, says Michelle LeBlanc, founder of OutRival Racing and a USA Triathlon Level 1 coach.

Days 1-3

1. Absolutely no running.
2. An easy 15- to 30-minute cycle or swim, however, can aid in recovery, allow for the release of muscular tightness, and help reduce swelling.
3. Following the light 15- to 30-minute activity, use foam rollers and stretch to further loosen tight muscles.