HOW TO TRAIN FOR AN IRONMAN®
Triathlon Training
(in less than 1 year)
START WITH
THE BASICS
THE FORMULA
DEVOTE THE TIME
EAT REAL WHOLE FOOD
TRAIN EACH SPORT 2X/WEEK
VIEW TIME REQUIRED
REST 1 FULL DAY EACH WEEK
MEASURE WORKOUTS IN TIME
TRAIN IN STRATEGIC PHASES
ENJOY RACE DAY
THE TIME
You'll be training anywhere from 10-25 hours per week depending on your phase of training, so it's important to...
view diet
LEARN TO LIKE WAKING UP EARLY
UTILIZE YOUR LUNCH HOUR FOR TRAINING
HAVE A REGIMENTED POST WORK ROUTINE
KEEP PROMISES TO YOUR FAMILY
GET USED TO SAYING 'NO' TO PLANS
THE DIET REQUIRED
1.) Avoid processed sugar 2.) Eat as many real/whole foods as you can 3.) Shop around the outside of the grocery store 4.) Make meals that are able to be prepped in mass (to save you time during training days)
THE 3 TYPES
OF WORKOUTS
THE WORKOUTS
Cross Train 2x/week Overall body, leg and core strength is a critical factor in maintaining health and avoiding injury.
SWIMMING
THE WORKOUTS
Swim 2x/week Breaking long swims up into tiny 50m/100m sets will let you swim further in training to best prep for that full 2.4 miles.
BIKING
THE WORKOUTS
Bike 3x/week The longest part of your race deserves some of the most attention. Short rides, fast rides, & long rides teach you comfort in the saddle.
RUNNING
THE WORKOUTS
Run 3x/week Lots of training effort here because here you'll be the most fatigued. Solid training in the run prevents the wheels from coming off on race day.
SCHEDULE
THE SCHEDULE
Mon: Rest Tues: Swim/Run Wed: CrossTrain/Brick Thurs: Swim/Bike Fri: CrossTrain/Run Sat: Long Bike Sun: Long Run
TRAINING PLAN
PHASES
ACCLIMATION PHASE
You'll spend the first 10 weeks getting your body used to the training schedule. You can't push yourself if you can't show up to the workouts in the first place!
BASE PHASE
BASE PHASE
Once your body is acclimated to the schedule, youc an move into 10 weeks of building a nice solid foundation of fitness to build on throughout the year.
BUILD PHASE
BUILD PHASE
Build on your base by increasing your training volume 10-30% over the next 10 weeks to set a new baseline. Prepare yourself for the hard training to come in Peak phase. This is also the perfect time to do an Olympic distance tri.
PEAK PHASE
PEAK PHASE
This is it! 10 weeks of volume increasing to get to ~90% or so of the distances you'll do on race day. Include a 70.3® Ironman® here for practice. All before you take 2-3 weeks to taper down to low volume to rest up for the big day.
RACE DAY
RACE DAY(!)
At this point, it's a victory lap. 40 weeks of hard work culminating by running down that surreal red carpet. You worked hard, you earned it. You. Are. An Ironman®!
DOWNLOAD THE PLAN