Turning Iron into Ultra
A breakdown of the differences and, surprising, similarities between the two endurance challenges.
|
|
The distance you go isn't just measured by miles, but the strength you gain by pushing through day after day.
-S. Keller (your future coach)
|
Are you an Ironman finisher?
Have you considered an Ironman or considered going longer?
Many who read this newsletter are familiar with Ironman races. A single-day triathlon consisting of 3.8 km (2.4 miles) swim, 180 km (112 miles) bike, and a marathon run of 42.2 km (26.2 miles)
But not everyone has heard of the Ultraman. 515km spread over 3 days, consisting of a 10 km (6.2 mile) swim and 145 km (90 mile) bike on Day 1, a 276 km (171 mile) bike on Day 2, and a 84 km (52.4 mile) double marathon on Day 3.
Ultraman is not just a physical test--it's a logistical and emotional journey. Athletes rely on a dedicated support crew for food, hydration, sometimes navigation, and motivation throughout the race.
Additionally, Ultraman fosters a spirit of camaraderie and personal growth, offering a transformative experience for those who have already conquered Ironman.
Let's break it down:
DISTANCE:
SUPPORT:
TRAINING VOLUME
The training for an Ultraman, in many ways, is very similar to an Ironman. Considering a 5-6 month build, much of the first 2 months is preparing the body to withstand the day-to-day, week-to-week consistency that comes with preparing for an ultra-event.
Most Ironman athletes will build their training to where they mimic the similar amount of load of the swim or bike in a single session. Meaning, most athletes will have swum at least one, if not many, 3.8 km workouts. They will have biked 180 km or a similar amount of time in a single training session. For the Ironman marathon prep, it's not recommended that athletes run 26.2 miles in training.
For Ultraman, the distances are so great that simulating the specific volume in a single session becomes a challenge. In turn, there has to be specific sequencing of workouts to help mimic the race volume and stimulate adaptations that will lead to success on race day. In many ways, training for any Ultra event requires even more faith in "trusting the process" because there are very few race specific distance practice sessions.
Examples of training sessions that you may see in an Ultraman specific build:
-
Back-to-Back Long Ride Days:
- Day 1: 4 hours undulating between Zone 2 with Sweet Spot intervals
- Day 2: 6-7 hour Z2 ride
- 3 runs in 36 hours: spread the volume of the running distance over one day with a double run, then another medium distance run the next morning (Zone 2)
- 8-10k swim/pull: Interval based pool session using a combination of 60-70% effort swim intervals and buoy +/- paddle strength intervals
In many cases, Ultraman training may vary in total time because some weeks will be more run focused others more bike focused. The key to gaining the appropriate amount of stimulus for the ultra-distances is the sequence of work-to-rest.
EVENTS
In the end, Iron vs Ultra is not a debate of which is harder or more challenging. They both come with their own "flare". The large participant Ironman brand races are a grand event. You literally get the red carpet at the end. The Ultraman events are much smaller in numbers, but bigger in "Ohana". The Ultra community is one of the most inclusive and supportive athlete groups you will ever find.
The training can look a bit different in structure, but it doesn't require a significant difference in time. In fact, if you're a typical working, busy person, the training can be slightly undulating where you have some weeks that have less volume than others (i.e. run weeks vs cycling weeks).
Of course, as a coach, I recommend that athletes who want to optimize their training and their time should look into getting a coach that focuses on time & training efficiency. There's no one training plan that will get guarantee you get to the finish line. Your training has to adapt to the twists and turns that everyday life adds to your schedule.
If you're looking for a coach or would like to have a chat on how you could one day conquer an Ultraman, feel free to send me a message at stevekellercoaching@gmail.com or follow me on IG @stevekeller.me
