The Covid-19 has slowed down the implementation of sports events in 2020. However, the experts recommend continuing with training for the Lanzarote Iron Man to be held next year.
Iron Man training is a must if you want to participate in this demanding triathlon, the toughest of its kind, according to connoisseurs. There are several training camps on the island that specialize in offering the tough demands of this circuit in a small way, so that you can train and perform events that will prepare you physically.
What the experts recommend is to train 4 weeks before the event, just to prepare yourself for the event, and you can do it on your own, although you can also hire the professional services of the camps.
Gentle swimming at 3000 meters. Running, warming up for 15 minutes and then running for 14 minutes at 90% of the maximum aerobic rhythm, with a minute and a half rest followed by 15 minutes of gentle stretching.
Tuesday
Varied swimming, 3000 meters. 4 hours by bike, distributed as follows: 15 minutes x 4, the first two hours with 70 pedals per minute, and the last two, 65 pedals per minute, with 8 minutes rest between each hour.
Finish the bike at an easy pace until you have completed the 4 hours but without going up 140 beats. Add 20 minutes of stretching.
Wednesday
Swim 3000 meters, as you like. 2 hours of soft cycling, keep below 140 pulses. Leave the rest of the day for recovery. Recovery is essential in Iron Man training.
Thursday
1 hour running, before breakfast, then a 3000-metre swim. In the afternoon go to the gym and do exercises with maximum strength, 4 series of 4 repetitions each.
Friday
3000 meters of swimming. 70 minute running, and include 4 sets of 250 meters uphill at 90% of the starting line. Recover with 5 minutes of jogging between each series.
Stretching.
Saturday
Do 5 hours of cycling with 3 ports. In the first, 4 series of 5 minutes with 65 pedals per minute and 4 minutes of recovery between each one. The next two ports that are easy, at 140 beats per minute, and the rest of the route with very easy level, between 120-130 beats.
Sunday
28 km of running, including 3 x 5 km at 80% of the maximum aerobic pace, with 2 km of smooth running between sets.
1 hour of gentle cycling
Remember to hydrate and take protein supplements according to your weight and physical demands of each day and exercise. If you have time, it would be best if you could repeat at least twice as many times as suggested this week, so that you are well prepared for the Lanzarote Iron Man.
If you are thinking of coming to Lanzarote to prepare your next Iron Man, and you already know the dates of when you will visit the island, do not hesitate to contact us, we will organize the most amazing bike tours for you to train and discover the island of Lanzarote in an original and different way.
Don't hesitate to plan your escape through Lanzarote on one of our rental bikes in a safe way.
Remember, we will take our road bikes wherever you specify, so that you don't waste time looking for a place to rent a bike and win it for your bike trips around Lanzarote.
Contact us, and we will provide you with the best team and the perfect material so that you can enjoy your stay on the island.
21 years of experience in the world of cycling are our guarantee.
Iron Man training is a must if you want to participate in this demanding triathlon, the toughest of its kind, according to connoisseurs. There are several training camps on the island that specialize in offering the tough demands of this circuit in a small way, so that you can train and perform events that will prepare you physically.
On the way to becoming a Lanzarote Iron Man
Usually, before the event, many of these training camps offer dates for Iron Man training, which usually last a week or so. These camps include Club La Santa, Sands Beach Resort and the training camp Walktopro / Sport Else.What the experts recommend is to train 4 weeks before the event, just to prepare yourself for the event, and you can do it on your own, although you can also hire the professional services of the camps.
MondayAs you know, the Iron Man triathlon consists of three disciplines: swimming, running and cycling. Therefore, the Iron Man training will have to contemplate training in all three disciplines.
Gentle swimming at 3000 meters. Running, warming up for 15 minutes and then running for 14 minutes at 90% of the maximum aerobic rhythm, with a minute and a half rest followed by 15 minutes of gentle stretching.
Tuesday
Varied swimming, 3000 meters. 4 hours by bike, distributed as follows: 15 minutes x 4, the first two hours with 70 pedals per minute, and the last two, 65 pedals per minute, with 8 minutes rest between each hour.
Finish the bike at an easy pace until you have completed the 4 hours but without going up 140 beats. Add 20 minutes of stretching.
Wednesday
Swim 3000 meters, as you like. 2 hours of soft cycling, keep below 140 pulses. Leave the rest of the day for recovery. Recovery is essential in Iron Man training.
Thursday
1 hour running, before breakfast, then a 3000-metre swim. In the afternoon go to the gym and do exercises with maximum strength, 4 series of 4 repetitions each.
Friday
3000 meters of swimming. 70 minute running, and include 4 sets of 250 meters uphill at 90% of the starting line. Recover with 5 minutes of jogging between each series.
Stretching.
Saturday
Do 5 hours of cycling with 3 ports. In the first, 4 series of 5 minutes with 65 pedals per minute and 4 minutes of recovery between each one. The next two ports that are easy, at 140 beats per minute, and the rest of the route with very easy level, between 120-130 beats.
Sunday
28 km of running, including 3 x 5 km at 80% of the maximum aerobic pace, with 2 km of smooth running between sets.
1 hour of gentle cycling
Remember to hydrate and take protein supplements according to your weight and physical demands of each day and exercise. If you have time, it would be best if you could repeat at least twice as many times as suggested this week, so that you are well prepared for the Lanzarote Iron Man.
Are you coming to train on Lanzarote with us?
If you are thinking of coming to Lanzarote to prepare your next Iron Man, and you already know the dates of when you will visit the island, do not hesitate to contact us, we will organize the most amazing bike tours for you to train and discover the island of Lanzarote in an original and different way.
Don't hesitate to plan your escape through Lanzarote on one of our rental bikes in a safe way.
Remember, we will take our road bikes wherever you specify, so that you don't waste time looking for a place to rent a bike and win it for your bike trips around Lanzarote.
Contact us, and we will provide you with the best team and the perfect material so that you can enjoy your stay on the island.
21 years of experience in the world of cycling are our guarantee.
Indoor Cycling Kit for Serious Riders
