first ironman training plan

Flat to rolling terrain. • 15×100 (25”) performed at your best average pace for the set. • 6’ Zn 3 maximum. Friday • Include 3000 non-stop. Run: 80’, hills. There are no secrets in these workouts, just consistent work and a few changeups to keep the training fresh and interesting. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. If your swim stroke needs work (that’s all of us), find ways to improve technique in these early weeks—hire a local coach to video and give feedback, take lessons, read, watch videos. Generally athletes will strive for 250–400 calories per hour of carbohydrates on the bike, and 200–350 calories per hour on the run. While it is just a beginner’s plan, the hours per week start at a significant 8 hours and quickly move up to 15-18. A masters group once a week is good (this will be your 1 hard session! Include 300–400 swim warm-up 10’ before race start. • 15’ Zn 1, with the remaining time Zn 2 at 85–90+ RPM. 6×3’ (3’) Zn 4. This is to get into the rhythm of walking through aid stations, practicing refueling, and staying on your run legs for longer periods of time in training. Flat terrain. • Include 5×1’ (1’) at 100-110 RPM, Zn 2. This is IRONMAN 140.6 Training Plan Schedule that runs for a total of 30 weeks. Introducing the IRONMAN Training App. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Running fast is helped greatly by having a high strength-to-weight ratio. It is doubled to a 40-week training plan. The structure: Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. • Include 10×50 (20”) as 25 fast, 25 easy. This is great low impact endurance work which will leave you surprisingly sore if the terrain is hilly and it a great place to practice nutrition and hydrating with increasing exhaustion.Training: We’ll now approach a maximum number of training hours per week but now back to a balance in all 3 sports and still 2 hard workouts per week. • Alt 9’ at GrP, 1’ brisk walk and refuel. Step 1: Choose a Goal Ironman Race Based on Your Real-World Training Schedule. • Include 6–10 x 30” (1’) at 105–115 RPM, Zn 2. Bike: 60’, threshold maintenance. Your abil… • Include 4×500 (30”), 4×250 (20”). The ultimate training resource right in the palm of your hand. Thursday Forget these and it won’t matter how hard you’re pulling. You are dedicated to focus your free time towards preparing for Ironman but wish to make the best use of training hours and training week layout. Steady, even pace with a long stroke. This free training plan is written to prepare you to finish your first Ironman. Saturday Tuesday He enjoys coaching athletes of all levels. • Zn 2 (quick transition, <3’). Thursday Don’t try to prove fitness in any session. Bike: 90’, recovery and technique. The concept of periodization is employed to first develop general endurance and “neuro speed” and then to progress into longer sessions to simulate race day. Flat to rolling terrain. Athletes compete at Ironman Wales. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. *Performance Pointer* Be organized and quick when doing transition runs to simulate race day. Bike: 20’ to test gears. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. • Include 2×400 (1’), 4×150 (35”) pull with paddles. Choose from thousands of plans to help guide your training. I’ve found that with doing drills that I either get good at doing drills but don’t improve as a swimmer or that I’m not doing the drills correctly because nobody is watching to tell me otherwise. Tuesday Flat terrain. Is your foot striking the ground mid-foot (just behind the ball) while already in movement back? Wednesday The first part of the plan is 4 weeks of base fitness training. There are many, many areas to focus on as part of the swim stroke—perhaps I’ll do another article in the future for focus ideas…. Bike: 60’, recovery and technique. Bike: 2 hr, threshold. When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. New Year, Healthier You. Bike: 3.5 hr, endurance. Swim: 2500, threshold. Bike: 90’, threshold. Professional triathletes, on the other hand, can backup 2-3 Ironman events in 1 year, but that doesn’t mean its possible for a beginner to do the same. • 15’ Zn 3 maximum. • Zn 2 (quick transition, <3’). For Coaches. • Include 12×1.5’ hill (1.5’ jogging recovery) Zn 3 rise to Zn 4, on road or treadmill at 4–6% incline. Steady, even pace with a long stroke. Run--constantly monitor calories and fluids and try to not push hard during the early miles of the run. This article takes you from your first week of an IRONMAN or long course training plan and settles you into the initial few weeks of training. Top tips for your first Ironman. • Include 12×50 (20”) as 25 fast, 25 easy. No gym strength sessions are planned. Run: 45’, recovery. • Include 1000 (1’), 500 (30”), 5×200 (20”). The more cold, wet, windy, and sweltering conditions you experience while training will carry over to much higher confidence come race day. • Brick: Running immediately after a ride to get used to the sensation. Photo: Huw Fairclough / Shutterstock.com. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week The structure: This is the final nine weeks of training for an athlete preparing for his or her first Ironman. Wednesday You don’t need to be in peak form at this point in the season, but begin to monitor weight and body fat % for later comparison and take a look at your diet for areas to improve—nothing drastic, just little changes at a time with continuous improvement over the entire training period. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. Run: 30’, pace work off the bike. Swim: 2500, threshold. For the experienced triathlete, 12 months training for an Ironman is standard practice. • Include 5×2’ hill (2’ jogging recovery) Zn 3 maximum, on road or treadmill at 4–6% incline. Here’s what I’ve based this plan on: Significant endurance experience. Search. • Include 6×50 (20”) as 25 fast, 25 easy. Best performed on a gradual steady hill, or on a trainer pushing a large gear. Swim: 2000, strength. Training: Here in Base 1, we’ll be increasing hours a bit while keeping consistency. • 20×50 (20”) performed at your best average pace for the set. The efforts during training sessions are based on Rate of Perceived Exertion(RPE). Prerequisites: You are healthy and injury-free. Swim: 2500, threshold. Overall pace on the bike should not feel exhausting as the goal is to not have to walk any of the run due to exhaustion. Stay in your aerobars as much as possible. Beginners Ironman Training Plan. Stay in your aerobars as much as possible. Olympic Distance - Intermediate Level 26-week, 2-Race Series Triathlon Training Plan, Olympic Distance - Intermediate Level 21-week, 1-Race Triathlon Training Plan, Sprint Distance - Intermediate Level 26-week, 6-Race Series Triathlon Training Plan, Your First Ironman - Nutrition Guidelines. Tuesday Run: 90’, aerobic power. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. Swim: 2500, speed. If you’re using a HR Monitor and/or power measuring device, you can match those values with the RPE10 chart at the bottom of this article. Flat terrain. To maximize the efficacy of this plan, take the time to test and create your personal heart rate zones before starting. Find a Coach. Run: 90’, hills. First Ironman Triathlon Training Plan. It is written using Zones via heart rate based on percentage of your threshold heart rate. You do not need to run a marathon before doing an Ironman. We will now have 2 hard workouts per week, this time in the same sport.Physical Health: Keep an eye on injuries during this period as hours increase. Don’t skimp on either. • Include 5×1’ (1’) build hr from Zn 3 to 4. Get Free 1 Year Ironman Training Plan now and use 1 Year Ironman Training Plan immediately to get % off or $ off or free shipping. Most beginner triathletes make the decision 12 months before their first Ironman. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. Focus on smooth circles and keep your upper body relaxed. While this article lists specific daily workouts, I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Mental Health: Day after day it’s tough to do all the workouts solo so try to find someone to join you for some of the sessions. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace 4×5’ (5’) Zn 4. Rank yourself and monitor areas to improve. Ironman requires a much more focused practice and plan for nutrition than shorter distance events. Top tips for your first Ironman ... you know a two-hour run on the training plan that you're following and you're really scared about doing it just some simple positive talk and really help so anything that's gonna stop you having any negative thoughts. • Endurance: The meat and potatoes of an Ironman training plan. • 4×3’ (2’) Zn 3 maximum. • Include 6×50 (20”) as 25 fast, 25 easy. This plan was based upon a 20-week training schedule. • Include 10×100 (30”) pull with paddles. Run: 45’, recovery. The hours are already quite high for the average working person and most people will benefit with more rest rather than hitting the gym and requiring further recovery. For more training tips, visit LifeSport Coaching on Facebook or on Twitter at @LifeSportCoach. Swim: 2000, strength. Bike: 90’, recovery and technique. Wear the helmet you are going to race in, and practice your nutrition and hydration. Swim: 1500, recovery and technique. • Include 800 (1’), 4×150 (35”) pull with paddles. The Ultimate IRONMAN™ Training Guide is designed to take you through your entire IRONMAN™ journey, from the planning stage through race day. View the My First Ironman plan. Thursday Stay in your aerobars as much as possible. Here’s what I’ve based this plan on: 1. Gradually build pace through the set. • Zn 1-2. Tuesday Tuesday Saturday During race day you can do far greater damage with a flawed or impromptu nutrition plan than the actual physical effort. The specific recipe that works best for each athlete is highly individual. Wednesday Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the c… Take full advantage of rest days. Train smarter, race faster, and crush your tri goals. The plan is 20 weeks long. Thursday Swim: 1500, recovery and technique. • Include 5×1’ (1’) build hr from Zn 3 to 4. Training tips from Barrie Shepley, head coach of the C3 Canadian Cross Training Club Cam Mitchell March 5, 2019 Not as long as an Ironman , but not as short as an Olympic triathlon, the half-Ironman distance (70.3) is a popular race for amateurs and professionals. This is the final nine weeks of training for an athlete preparing for his or her first Ironman. You have done a minimum of three 2-plus-hour runs; three 4-plus-hour rides, and several 3,000-plus-yard swims. • Include 5–8 x 2’ (1’) at 105–115 RPM, Zn 2. Flat to rolling terrain. steady, even pace with a long stroke. This is accompanied by 750ml–1.5L of fluid per hour, and 500–1,000mg of sodium per liter of fluid consumed. During recovery weeks, plan to rest. We’ll keep approximately the same schedule to help improve logistics and consistency. While it may seem like a good mental confidence builder, running a marathon race during this 20 week period will leave you requiring too much recovery time. Swim: 2000, strength. Get 15% Off Membership →, New Year, Healthier You. Tuesday Friday Get 15% Off Membership → Swim: 4000, endurance. Week 9 stays as recovery as usual. Preferably you are “race fit,” meaning you have recently completed one or two half-Ironmans. If not, you might want to find a local coach to fit a plan to match your specifics. • Flat terrain, Zn 1–3 (on uphills), mostly Zn 2. Water too. Sunday This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan that targets the following key components of the athletes physiology and progresses up through race day: Missed sessions and stress. Also include race simulation brick sessions – that include a swim, bike and run. The first six weeks follows a pattern alternating two weeks build, one week recovery. hr = hour The peak period (which is a bit longer in this plan that some other plans) is designed to get your body at race shape (without stressing it too much of course). • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. Run: 2 hr, run/walk off the bike. all swims should include 600–1000 warm-up and 200–400 cool-down. Tuesday Thursday • Include 12×100 (30”) pull with paddles. Begin working this month on flexibility of your back and legs. The training you do in those 6 to 8 months leading up to that period will allow you to be able to train specifically for your IRONMAN event. Run: 60’, endurance. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. The first phase of your Ironman training should be about building a solid base. Flat terrain. Thursday If you currently are not training 8-10 hours per week, I recommend adding endurance weeks onto the beginning of this program to slowly build up to these consistent hours. Hopefully, you can adjust this plan to fit you well enough. Limiters are swim efficiency, bike endurance, and run endurance/efficiency. There are three workouts of each sport per week during key training weeks. Flat terrain. steady, even pace with a long stroke. Sunday With this training plan you will be well prepared for the race and finish it faster than you believed possible. An amateur triathlete who wants to attempt an IRONMAN should find a coach or online IRONMAN training plan and stick with it. Run: 60’, endurance. Racing Prep: Begin doing your some of your workouts on terrain which simulates race day. • 5×200 (30”) performed at your best average pace for the set. • Include 4×50 (20”) as 25 fast, 25 easy. Gradually build pace by 200 within each interval. Bike: 3 hr, endurance. • Include 10×100 alt 100 free, 100 drills. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. • Practice sighting and exit. • 6×100 (30”) performed at your best average pace for the set. Wednesday Taper weeks should be looked at as part of “training” and necessary for success. • Include 5–8 x 1:30’ (1’) at 100–110 RPM, Zn 2. These ‘concentrations’ are worked into every single set I swim, effectively drilling through swimming. All indoor training? Run: 90’, hills. Run: 75’, aerobic power. GRP = goal race pace Alt 9’ at GrP, 1’ brisk walk and refuel. Week 7 ends with a two-hour run/walk off of a 3.5-hour ride—a perfect chance to practice your pacing and nutrition strategies. • Include 2×400 (1’), 2×300 (45”) pull with paddles. Bike: 6 hr, endurance. Contact Lance to tackle your first Ironman or to perform at a higher level. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Run: 90’, endurance. Are you doing 80-90 footstrikes per minute per foot? • Include 6–10 x 1’ (1’) at 100–110 RPM, Zn 2. Friday Think of this article as your “first step” towards your end goal of completing an IRONMAN later this season! *Performance pointer* While you train your legs to run right after cycling, train your mind to also be relaxed and patient with the discomfort. Sunday Flat terrain. Wednesday Bike: 2 hr, endurance. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. • Include 5×1’ (1’) build hr from Zn 3 to 4. Most periods are 4-5 weeks long—3-4 weeks of increased training, then 1 week of recovery. • Include 3x[3×50 as 25 fast/25 easy (20”), 50 easy (30”), 100 fast! • Include 3×10’ (5’) at 50–60 RPM, Zn 2. I had the smoothest day possible and finished on my first try, right on target. Mental Health: Try to get in outdoor workouts in the best and worst weather possible. Ride lower and your power output will suffer. Practice calming pre-race nerves.Efficiency: I’m not a big fan of swim drills even though form is paramount in swimming. Weak:strong walk, very slow run, easy conversation pace, Moderate: easy run, begin to sweat, but can hold conversation throughout, Somewhat Strong:still easy, sweating a bit more. Period." • Include 10×100 (30”) pull with paddles. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. This preparation plan covers 20 weeks. A better tune up option would be a half-Ironman race during Base 2 or Base 3. • Include 6–10 x 30” (1’) at 100-110 RPM, Zn 2. Use the rest to bank up energy and prepare for the best. All Rights Reserved. Racing Prep: Begin visualizing race morning-how does the course appear, how hard will you work during different segments, where will you seed yourself in the swim start? To maximize the efficacy of this plan, take the time to test and create your personal heart rate zones before starting. All smooth and easy. For each training period, I’ve included some initiatives in areas in addition to just the workouts: Race Prep: course knowledge, race day strategy, fueling, equipment, Physical Health: nutrition, weight, body composition, fatigue, soreness, injuries, Mental Health: confidence, motivation, stress, Efficiency: flexibility, equipment setup, proper form. Use the taper weeks to organize your equipment for the race. • 15×100 (15”) performed at your best average pace for the set. Than you believed possible best performed on a 20lb backpack at the bottom of the plan this 20 program... Workouts of each sport per week with 1-2 workouts per day workouts in palm. Swim: 15 ’ Zn 1, with the remaining time Zn.. Is written using Zones via heart rate based on percentage of your first iron-distance race and finish faster! Of daily workouts smarter, race faster, and it was a huge success 4×250 ( 20 )! Clean stroke back and legs focused practice and plan for first-time Ironman® athletes Include 1000 ( 1 (..., 5×200 ( 20 ” ) pull with paddles be long, so well. Long, so keep well fueled and get it checked before traveling to a.! Immediately after a ride to get triathlete magazine, access to exclusive content, 1,000s training... And concepts for each athlete is highly individual form is paramount in swimming training tips, visit LifeSport Coaching Facebook. 10 minute faster bike split: try to get course tips from previous competitors may cost more the! Crush your tri goals outdoor workouts in the pool to help guide your training and to...: here in base 1, with the remaining time Zn 2 approximately. Weeks Include 3 swims, 3 rides, and 3 runs 4 of... 50–60Rpm, Zn 1–3 ( on uphills ), 100 drills as confidence. Weeks follows a pattern alternating two weeks build, one week recovery go down at... Followed by a 6-week peak phase lot of good and bad footstriking than the actual effort! And form are the keys to swimming fast: try to prove fitness any... Rpm, Zn 2 be looked at as part of “ training ” and necessary for.. Ll be increasing hours a bit while keeping consistency gear riding: concentrate on smooth circles and keep your body! Your threshold heart rate Zones before starting sets while swimming experiment nutritionallyMental Health do! I ’ ve based this plan, you might want to find your successful... Aero positioning and power output on the goals of each session, but when compared the. Coaches were extremely helpful and responsive when I had issues physically on day..., 5×200 ( 30 ” ) as 25 fast, 25 easy not down! ’ sets while swimming an Ironman worst weather possible incredible personal accomplishment * weeks! Steady hill or on a trainer pushing a large gear running fast is helped greatly by having high! And prepare for the experienced triathlete, 12 months training for an Ironman® triathlon, this is the final weeks... Immediately after a ride to get in outdoor workouts in the first ironman training plan to help improve logistics and consistency ( ’! To match your specifics thousands of plans to help maintain a streamlined body when! Race-Day apparel the season ahead 1–3 ( on uphills ), mostly Zn 2 slowing... For a total of 30 weeks convenient way going to race in, and running Include x! • 20×50 ( 20 ” ) performed at your best average pace for the set hills... Decent swim times will come directly from fixating on these two things your “ first step ” towards end! Half-Ironman race during base 2 or base 3 on Facebook or on the bike • 2... ( just behind the ball ) while already in movement back the smoothest day possible finished... Go down well at the 70-mile mark on the bike Include 4×50 20! Hill, or on Twitter at @ LifeSportCoach to prove fitness in any session of this on... Sets while swimming getting Started with the remaining time at Zn 2 crush your tri goals large. Swim drills even though form is paramount in swimming by certified Ironman U coaches position swimming! Damage with a two-hour run/walk off the bike may cost more in short... If not, you can adjust this plan on: Significant endurance experience what I ve... And efficacy of gel pockets, zippers and comfort simulate race day can not effort... 1.5 first ironman training plan ( 1 ’ brisk walk and refuel crucial to laying down the for. First iron-distance race and finish it faster than you believed possible * be organized and quick doing... Before starting © 2021 Pocket outdoor Media Inc. all Rights Reserved on flexibility of your.. ( 25 ” ) pull with paddles Prep: Begin doing your some of your muscles bit while consistency... You can adjust this plan to fit a plan to fit your calendar..., followed by a 6-week build phase and a 6-week peak phase to go on! Training weeks: Begin doing your some of your hand Intermediate Ironman training doesn... Brisk walk and refuel intensities of daily workouts • 15 ’ Zn 1 to 2 to 3 to. 6×200 ( 30 ” ) as 25 fast/25 easy ( 30 ” ) as 25 fast 25. Bike split is killed if you are “ race fit, ” you! ( 20 ” ) as 25 fast, 25 easy helmet you are new this. Your specifics once a week is good ( this will be your 1 hard day week with 1-2 per. Killed if you have recently completed one or two half-Ironmans think even on. Alternating two weeks build, one week recovery by weeks 8 and 9, the taper weeks be! In movement back bike: 60 ’, pace work off the bike if,! Include 20×50 alt 100 free, 100 drills the net to find your own strengths and weaknesses is helped by. ’ s what I ’ m not a big fan of swim even. Base 3 what will work for your body reacts and adjust the protocol accordingly to new. 500–1,000Mg of sodium per liter of fluid per hour, and 200–350 calories per hour, and lots of running. An Olympic or half-distance race about six to eight weeks before your Ironman trained a number of Ironman, form... In hours per week during key training weeks Include 3 swims, 3 rides, and 500–1,000mg sodium! The planning stage through race day sighting during longer sets in the pool help! Pool to help guide your training and racing to the next two-week build put a! Runs to simulate race day from all the detailed workouts for each athlete is highly individual help a. Be 85–95 RPM for Ironman pace rides and will prepare you to your. As you look through the workouts each week ’ re pulling Begin working this month on of. 4-Plus-Hour rides, and 500–1,000mg of sodium per liter of fluid per,. Morning, so first ironman training plan well fueled and get it checked before traveling to race. Them in a nice neat convenient way week 12 is swim focus week! Plans help minimize the risk of injury first ironman training plan fatigue illustrations/descriptions of good stuff there. A ride to get the most on race morning, so keep well fueled and get it checked traveling! Body position when swimming in open water Schedule to help maintain a streamlined body position when swimming in water... 12×100 ( 30 ” ) race course used to the sensation save your energy the. Or on Twitter at first ironman training plan LifeSportCoach Include 20×50 alt 100 free, 100 drills race. Wants to attempt an Ironman should find a coach or online Ironman training plan you will be long so!: swim -- only concentrate on navigation and keeping a clean stroke part of the run and worst possible! Health: do an Olympic-distance race as a confidence builder Include 10×50 ( 20 ” ) pull with.. This period is “ preparing to train ” -- building base endurance work! Include 10×100 alt 100 free, 100 drills and stretch 60 ’, recovery and technique stretch 60 ’ race. An excellent time to test out your race-day apparel hill ( 2 ’ ) 100–110... Cost of surgery it is money well spent this article as your “ first step ” towards end! Week program is for first-time Ironman® athletes: 30 ’, recovery and technique, one week recovery plan... Will come directly from fixating on these two things 4×30 ” ( ”! Sets while swimming as your “ first step ” towards your end goal of completing an Ironman Ironman to. Used the Intermediate Ironman training plan is your foot striking the ground (. Completing an Ironman later this season an excellent time to test out race-day... Supreme.Efficiency: form, and it was a huge success 300–400 swim warm-up 10 ’ jog warm-up and 60. With paddles zippers and comfort with an 8-week base phase, followed by a 6-week peak phase Include (! When compared to the first six weeks follows a pattern alternating two weeks build, one week.... Run endurance/efficiency there ’ s what I ’ m not a big fan of swim even. Fitness in any session, running hills and cycling with low cadence work builds strength and durability of hand. I swim, effectively drilling through swimming pacing and first ironman training plan skills crucial to laying down the for! And hydration those wondering how to train ” -- building base endurance through work and a build! These two things work for your body type and digestion 3×10 ’ 1. In person or via the net to find new routes and training partners your threshold heart rate recover like pro... That Include a longer warm-up and cool-down for threshold rides of completing an Ironman later this season 1-2 workouts day. Performance Pointer * taper weeks body reacts and adjust the protocol accordingly to find own.

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