Move from Sprint to Olympic Distance – Ultimately The Ironman And Beyond

If your ultimate goal or dream is to participate in the Singapore’s Ironman 70 and your only worry is fitness levels, then this article is for you since it contains all the guidelines given by top athletes who have done just that and succeeded.


No doubt Ironman is tough and the most recognized race in Singapore, completing it is probably a dream shared by all triathlon athletes as well as fans of the ironman challenge. For anyone who is interested, it takes one year to train and be ready for the ironman challenge. To enter next year’s ironman event, you need to decide now and start an 8-hour a week program and to qualify it is required that an athlete had completed at least one Olympic distance triathlon.

Guidance, Support, and Tips

The guideline to get you on track will increase with helpful tips from top coaches like Eduardo, who competed in the Kona Ironman World Championship as well as other top athletes from Singapore. Once you have made the decision and is prepared to follow a strict training program your next step would be to get a support system. Your support doesn’t have to come from other athletes but is needed at home, or with your colleagues as often they will be more than willing to support someone training for Ironman.

The Right Training Plan

Your training plan should also have an alternative training solution for bad weather and rainy days; a great way to cope with rainy days is to get an indoor stationary bike or treadmill. Your local gym is also a great option depending on the distance it is from home and if you would be able to travel to work and again to the gym. The most convenient are to have a bike at home.

You need to be realistic in planning your training program for the next year and build up from 8 hours a week training to 10 hours ending at 15 hours plus. It is possible to train fewer hours but that would mean you train to finish the event just in time before the cut off time, which is 17 hours, and it might not give you the racing edge needed.

The training program should be planned for four-week cycles of which the 1st three weeks is intensity and distance building by increasing up to 10% each week and the fourth week is easier training to allow for easy recovery. Each week needs to include one day off to provide physical and mental recovery as well as vital repair.

Plan at least two long cycling and two long running sessions per month in which running builds up to a comfortable run of two to three hours and cycling built up to 160km.
These tips should give you a better idea of how to start planning your program and just how much time and effort are required for training 12 months pre the ironman event but if you can commit there is no better feeling than finishing this race.