So you've signed up to your first Ironman race – or you're at least thinking about it – and are now starting to think about training. But with the majority of an iron-distance race taking place on the bike – 180km to be precise – just how much training should you dedicate to the middle discipline? Okay, let's break it down.

　　Focus on bike if you want big Ironman gains

　　3 essential training rides to complete an Ironman

　　Eleven to four weeks to go you must have achieved three of the following rides:

　　If you train by distance then you need to be able to comfortably complete 85 miles at least three times. Or if you train by time, then do 75% of your expected race time. So for example, if your target is 7:30hrs, then complete at least three rides of 5:40hrs.

　　The long bike ride: An advanced 3.5hr bike session for experienced triathletes

　　Make the bike session specific to your Ironman race

　　Ironman Wales’s bike course has a total elevation of 2,400m. To replicate this you need to experience 214m of climbing every 10 miles during key bike workouts.

　　Is a road bike or triathlon bike best for a hilly Ironman?

　　Include time trials in your Ironman bike training

　　During the final 14 weeks, complete weekly time trials (TT) starting with 30min efforts above Ironman race-day effort, increasing this to 60mins over the last 12 weeks. During your two-week taper complete one 30min TT and in the final week do a 15min time trial, no later than five days before your Ironman.

　　If you’re time-poor, complete a weekly time trial and a recovery training technique session once a week, and a long ride once a fortnight replicating the effort and terrain.

　　A run of 20-30mins after the long ride will highlight how you’re improving on the bike. Once you become fitter and more efficient your runs will feel a lot easier.