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The Complete Guide to Ironman - What You Need to Know Ahead of the World Championships in Nice & Kona

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james solomon 10 janvier 2026

Why do I keep getting cramps in my calves and ankles? I sometimes have to stop swimming and get out of the pool because of the pain.

Patrick 29 août 2025

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Charles 16 août 2025

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Swim. Bike. Run. Sounds easy, right? Well, think again! Welcome to Ironman 101—your no-experience-needed crash course into one of the most epic endurance challenges on the planet.

What Is an Ironman, Anyway? Ironman is the ultimate test of endurance.

Picture this: You swim 3.8 kilometers (that’s 2.4 miles!), jump on your bike for a whopping 180 kilometers (112 miles), and then cap it all off by running a full marathon—42.2 kilometers (26.2 miles)—all in one day. No breaks, no shortcuts, just pure grit.

Ironman® is more than just a race—it's the ultimate endurance showdown. The brand runs races worldwide, but every year, the top athletes qualify for the IRONMAN World Championship. Where? The iconic Kona, Hawaii for women and Nice, France for men.

Heads up: Starting in 2026, Kona is going back to its roots with a single-day, unified championship where men and women race side by side. Classic Kona vibes, here we come!

The Breakdown:

Swim → Bike → Run — with two timed transitions (T1 and T2) in between.
Swim: Wetsuits might be banned if the water’s warm. No pushing, pulling, or drafting allowed. Most races start in waves (small groups rolling in).
Bike: Drafting is illegal—riders must stay about 12 meters apart and have only 25 seconds to overtake. Helmets? Always on.
Run: No outside help, aid stations every 1–2 miles, and pacers are a no-go.

Time Cutoffs (aka, the ultimate time boss):

Swim: About 2 hours 20 minutes
Bike: Must finish in about 10 hours total
Run: Complete everything within 17 hours or you’re out.

Miss a cutoff? Sorry, but that’s a DNF—Did Not Finish.

Ironman Lingo 101

T1/T2: Transition 1 (swim to bike), Transition 2 (bike to run)
DNF: Did Not Finish (the dreaded one)
Age Grouper: A non-pro athlete
Draft Zone: The no-fly zone behind another cyclist
Special Needs Bag: Your personal pit stop for mid-race snacks or supplies
Wetsuit Legal: Water temperature under 76.1°F (24.5°C) allows wetsuits

Questions Regular People Ask While Watching

Wait, how long is this race again?

140.6 miles (226 km): swim 2.4 miles, bike 112 miles, run 26.2 miles.

Can they listen to music while racing?

No. Headphones are banned for safety reasons.

How do they eat during the race?

On the move! Gels, bars, bananas, and sports drinks.

What happens if they have to go to the bathroom?

There are porta-potties, but some athletes just go.

Why do some people walk during the run?

The marathon is brutal. Walking helps conserve energy.

Why are the goggles such a big deal?

Leaky goggles ruin focus. Pros use THEMAGIC5 custom-fit goggles.

What time does the race start — and when do athletes show up?

Race kicks off around 6:30 AM. Athletes are up bright and early around 4:00 AM, with bike check-in the day before and transitions opening by 4:30 AM.Join the Hype

Whether you’re a seasoned triathlete or just Ironman-curious, this year’s World Championships in Kona and Nice promise unforgettable stories. Stick around for updates, race previews, and inside looks with our THEMAGIC5 athletes — we’ll be right there with them at the start line.

Feeling inspired to do a Triathlon?

Try our card game with triathlon focused workouts, created by some of the best triathletes in the game! Bring this with you to the pool and you'll know what to do.

THEMAGIC5

THEMAGIC5 Card Game (Triathlete Edition)

Price:

$30.00

Made In New York

Made In Denmark

Le jeu de cartes THEMAGIC5 est le compagnon ultime au bord de la piscine. Ces cartes en plastique durables sont parfaites pour les nageurs de tous niveaux, proposant des entraînements stimulants et variés qui peuvent être personnalisés en fonction de vos objectifs de mise en forme.

Avec 52 entraînements uniques parmi lesquels choisir, vous ne serez jamais à court de nouvelles façons de varier votre routine de natation. . Des sprints et séries de coups de pied aux exercices et intervalles de développement d’endurance, ces cartes ont tout pour plaire. De plus, les jokers font également office de cartes d'abréviations, qui vous apprendront le jargon de la natation et traduiront tout ce dont vous pourriez n'être pas sûr.

Créées en collaboration avec certains des meilleurs nageurs triathlètes, ces cartes vous aideront à développer votre endurance et à mélanger vos entraînements en piscine. Alors prenez une terrasse, allez à la piscine et préparez-vous à nager pour devenir plus fort, plus rapide et plus confiant !

Voici quelques statistiques rapides :

52 séances d'entraînement de natation uniques + 2 cartes d'abréviations.

Progressive en distance de A à King.

L'entraînement le plus court est de 800 et le plus long est de 8 800.

La distance moyenne est de 2 900.

Comprend les séances de natation les plus difficiles et les plus agréables de certains des meilleurs triathlètes : Jan Frodeno. , Daniel Bækkegård, Ben Kanute, Marc Dubrick, Laura Siddall, Lauren Brandon, Stephanie Clutterbuck et Erika Ackerlund

Nous n'aimons pas aller à la piscine les mains vides. Nous n'aimons pas nager avec des montres ni avoir nos téléphones sur la terrasse de la piscine. Nous n'aimons pas écrire des sets sur une serviette. Nous aimons passer du temps avec nos amis à jouer aux cartes, alors pourquoi pas ?

Oh, et au fait, le jeu de cartes THEMAGIC5 fait également office de véritables cartes à jouer, bien sûr !