ABOUT THE PLAN This 20 week program is for first-time IRONMAN® athletes. Flat terrain. • Alt 9’ at GrP, 1’ brisk walk and refuel. The build period is designed to elicit training that more completely matches with the race you’re training for – in this case, longer workouts as you’re training for an Ironman. Flat terrain. Saturday • Include 6×200 (30”) pull with paddles. There are three workouts of each sport per week during key training weeks. Bike: 60’, recovery and technique. Flat terrain. Find a Coach. Flat to rolling terrain. Use the taper weeks to organize your equipment for the race. Sunday Week 9 stays as recovery as usual. • Include 4×500 (30”), 4×250 (20”). Wednesday Combine with your heart monitor ranges if desired. Allow 15 minutes of riding before consuming fluids or fuel. 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. With this training plan you will be well prepared for the race and finish it faster than you believed possible. Steady, even pace with a long stroke. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Run: 90’, hills. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program … The more cold, wet, windy, and sweltering conditions you experience while training will carry over to much higher confidence come race day. Types of workouts: • 6’ Zn 3 maximum. Terrain should simulate Ironman race course. Bike: 2.5 hr, endurance. Step 1: Choose a Goal Ironman Race Based on Your Real-World Training Schedule. • Include 5×1’ (1’) at 100-110 RPM, Zn 2. Saturday Training plans only lead to one way. ’ = minutes It’ll also ensure your body is in the best shape possible for when it comes to starting the intensive training phase. Set a Triathlon Training Plan. Tuesday • Build every 25’, Zn 1 to 2 to 3. Bike: 2 hr, endurance. Look up photos in books or on the web some illustrations/descriptions of good and bad footstriking. Swim: 1500, recovery and technique. Tuesday Seemingly the first thing people want when Starting out is a training plan. No gym strength sessions are planned. • Include 6–10 x 30” (1’) at 100-110 RPM, Zn 2. There are many experts who can advise you on what will work for your body type and digestion. Coaches or training plans help minimize the risk of injury and fatigue. Flat terrain. Saturday Wednesday Swim: 2500, threshold. 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. • Include 10×100 (30”) pull with paddles. (30”), 200 easy (1’)]. To maximize the efficacy of this plan, take the time to test and create your personal heart rate zones before starting. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. Flat terrain. • 10×100 (30”) performed at your best average pace for the set. Bike: 90’, threshold. Very Strong:breathing very labored, but can still maintain pace for some minutes without slowing. Include 300–400 swim warm-up 10’ before race start. Get matched with a certified coach or search the directory. • Include 6×3’ hill (3’ jog), Zn 3 rise to Zn 4, on road or treadmill at 4–6% incline. Wednesday We've got a plan for that. Find plans to keep you on track all created by Certified IRONMAN U Coaches. Be specific on what you will do on race day. • Include 3×15’ (7.5’) at 50–60RPM, Zn 2. *Performance Pointer* Be organized and quick when doing transition runs to simulate race day. You can’t prepare much physically on race morning, so confidence and motivation reign supreme.Efficiency: Form, form, form. The first six weeks follows a pattern alternating two weeks build, one week recovery. The plan is 20 weeks long. Hopefully, you can adjust this plan to fit you well enough. • Include 5×1’ (1’) build hr from Zn 3 to 4. Racing Prep: If you live in an area with good hiking possibilities, schedule a 6-8 hour continuous hike in lieu of a long run during the month. • Aerobic power: Strong aerobic sessions performed at a sustained pace, or gradually building pace, at a moderate level of intensity, which build endurance while maintaining good form. For more training tips, visit LifeSport Coaching on Facebook or on Twitter at @LifeSportCoach. 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. Run: 30’, threshold maintenance. Flat terrain. ), but keep the rest easy. Even if you are new to triathlon, you shouldn’t have been on the couch for the last year under a pile of pizza boxes before beginning this plan. The first part of the plan is 4 weeks of base fitness training. Bike: 2 hr, threshold. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. A masters group once a week is good (this will be your 1 hard session! Get Free 1 Year Ironman Training Plan now and use 1 Year Ironman Training Plan immediately to get % off or $ off or free shipping. Swim: 2500, threshold. During taper, stay focused on the goals of each session, but also create time to recover like a pro. Top tips for your first Ironman. Racing Prep: Begin doing your some of your workouts on terrain which simulates race day. Swim: 2000, strength. An amateur triathlete who wants to attempt an IRONMAN should find a coach or online IRONMAN training plan and stick with it. • Include 6–10 x 30” (1’) at 105–115 RPM, Zn 2. Bike: 5.5 hr, endurance. • Flat terrain, Zn 1–3 (on uphills), mostly Zn 2. Here’s what I’ve based this plan on: 1. Tuesday Arriving at the start line feeling prepared gives you an important confidence boost for race day, and this training plan will arm first-timers with the mental and physical tools needed for a successful finish. Bike: 90’, recovery and technique. It is written using Zones via heart rate based on percentage of your threshold heart rate. Run: 90’, hills. About the Plan. Flat terrain. • Include 6×50 (20”) as 25 fast, 25 easy. I prefer to have ’concentration’ sets while swimming. Take full advantage of rest days. 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. Here’s what I’ve based this plan on: 1. There’s a lot of good stuff out there. Nutrition is critical to a successful Ironman. 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. Flat terrain. The Race The ultimate training resource right in the palm of your hand. alt = alternate • 4×3’ (2’) Zn 3 maximum. Tuesday Don’t try to prove fitness in any session. Just continue on the next day and don’t reschedule missed workouts.Efficiency: How efficient is your run stride? Wednesday 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. 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. Bike--think even split on the bike, that is ride the 2nd half equal to the first. Come race day, your goal is to be as thin to the wind as possible, for as long as possible without suffering power output. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. Stay in your aerobars as much as possible. You should already be consistently training 8-10 hours per week before beginning and ideally you should have completed some Olympic distance races in the past season and a half Ironman race would be even better.While it’s definitely possible to finish an Ironman with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk. Swim: 1500, strength. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2800 m/yards with rests, ride for 3 hrs 40 mins and run for 1 hr 40 mins – but not all on the same day. Week 12 is swim focus, Week 11 is run focus, Week 10 is bike focus. Swim: 4000, endurance. Focus on smooth circles and keep your upper body relaxed. you should include a longer warm-up and cool-down for threshold rides. Thursday Run: 90’, endurance. • Include 5-8 x 1’ (1’) at 100–110 RPM, Zn 2. The chart below shows each period and concepts for each. For example, if I’m doing 100s, I’ll spend 50 thinking about a particular part of the stroke then the next 50 swimming normally—no matter if I’m swimming fast or slow. • Include 10×2’ hill (2’ jogging recovery) Zn 3 rise to Zn 4, on road or treadmill at 4–6% incline. Thursday This is IRONMAN 140.6 Training Plan Schedule that runs for a total of 30 weeks. • Include 20×50 alt 100 free, 100 drills. Run: 30’, pace work off the bike. Intermittent threshold work keeps you very cardiovascularly fit—if your threshold pace is faster, your resulting endurance “base” pace will also be faster. • Include 12×1.5’ hill (1.5’ jogging recovery) Zn 3 rise to Zn 4, on road or treadmill at 4–6% incline. • Hilly terrain, HR Zn 1–3 (on uphills), mostly Zn 2. Recovery is when the body heals up and gets stronger. Are you doing 80-90 footstrikes per minute per foot? Gradually build pace by 1000 within the swim. The first phase of your Ironman training should be about building a solid base. first ironman training plan provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Starting this far out will give you time to practice a few race simulations, make corrections on nutrition, pacing and mental skills. Ride lower and your power output will suffer. The Ultimate IRONMAN™ Training Guide is designed to take you through your entire IRONMAN™ journey, from the planning stage through race day. *Performance Pointer* Practice sighting during longer sets in the pool to help maintain a streamlined body position when swimming in open water. It probably won’t fit your race calendar exactly, but it’s long enough that you should be able to adjust. • Practice sighting and exit. Saturday Run--constantly monitor calories and fluids and try to not push hard during the early miles of the run. Swim: 2000, strength. • 15’ Zn 1, with the remaining time at Zn 2 at 85–90+ RPM. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week 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. But for me this is a huge mistake. • 15×100 (25”) performed at your best average pace for the set. Beginners Ironman Training Plan. • 5×5’ (5’), Zn 4. Keep your upper body relaxed. This chart can help with gauging intensities of daily workouts. First Ironman Triathlon Training Plan. Swim: 1500, recovery and technique. Sunday Flexibility is free speed. Maximized Potential. Bike: 75’, threshold maintenance. All smooth and easy. • (Quick transition, <3’). Run: 4 hr, run/walk. • Zn 1–2. • Include 4×30” (30”) build hr gradually to Zn 4. I want you to get the most on race day from all the training hours you put in. Wednesday This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Thursday Get 15% Off Membership → *Performance pointer* Big gear riding: Concentrate on smooth circles and keep the heel low at the bottom of the pedal stroke. • Include 5–8 x 2’ (1’) at 105–115 RPM, Zn 2. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. This is the final nine weeks of training for an athlete preparing for his or her first Ironman. View the My First Ironman plan. Swim: 2000, strength. Wear the helmet you are going to race in, and practice your nutrition and hydration. Ice your knees after every long or hard run—whether you’re injured or not.Mental Health: With these long hours, don’t worry if you have to skip workouts due to fatigue or schedule conflicts—in the greater scheme, you won’t lose much at all by missing a workout here and there. Swim: 2000, strength. This plan was based upon a 20-week training schedule. Race Your First Ironman 70.3 Training Plan. • Include 6–10 x 1’ (1’) at 100–110 RPM, Zn 2. Sunday The second part is 8 weeks, the Build phase of the training program, which mainly focuses on building up a good endurance foundation. Use the rest to bank up energy and prepare for the best. Swim: 2000, strength. 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. Flat to rolling terrain. • Include 4×50 (20”) as 25 fast, 25 easy. Cannot hold effort for more than a minute or two. Flat to rolling terrain. Learn more. Saturday *Performance Pointer* Your peak long workout is an excellent time to test out your race-day apparel. While this article lists specific daily workouts, I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Tuesday 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. With this free beginner half ironman training plan, you’ll be sure to cross that finish line successfully! 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. Alt 9’ at GrP, 1’ brisk walk and refuel. steady, even pace with a long stroke. Train smarter, race faster, and crush your tri goals. This plan got me to the start line healthy and ready to race, but his support and the support of this community helped helped get me over the finish line of my first full IRONMAN®. Mental Health: Try to get in outdoor workouts in the best and worst weather possible. 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. Run: 80’, hills. A good solid base for Ironman is crucial to laying down the foundations for the season ahead. Thursday All smooth and easy. All Rights Reserved. What digests well at the 70-mile mark on the bike often does not go down well at 100+ miles. 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. Limited Training Time. Gradually build pace through the set. Generally athletes will strive for 250–400 calories per hour of carbohydrates on the bike, and 200–350 calories per hour on the run. This training plan covers the details of the: Acclimation phase – Preparing your body for training; Base phase – Building an endurance baseline in all 3 sports; Build phase – Steadily increasing training volume & distance Period." Gradually build pace through the set. Here in Base 2, we’ll have theme weeks with increased volume in a single sport with steep reductions in the other two sports. All smooth and easy. Bike: 60’, recovery and technique. Physical Health: These training hours will be long, so keep well fueled and get as much sleep as possible. Bike: 90’, recovery and technique. 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). Flat to rolling terrain. Saturday: • Zn 2 (quick transition, <3’). Weeks: 12; Time: 7-10 hours / 9-13 hours; Existing fitness: Swim 1000m non-stop; bike 1:30 non-stop, run 1 hour non-stop • Brick: Running immediately after a ride to get used to the sensation. You do not need to run a marathon before doing an Ironman. The PDF files show all the detailed workouts for each week. Flat terrain. Stage Design - A Discussion between Industry Professionals. Sunday • Include 6×50 (20”) as 25 fast, 25 easy. Bike: 20’ to test gears. Bike: 60’, threshold maintenance. Run: 2 hr, run/walk off the bike. Form, form, and form are the keys to swimming fast. Swim: 2500, threshold. Avoid the temptation to go long on the weekend and save your energy for the next two-week build. • Threshold: Keeps you very cardiovascularly fit—if your threshold pace is faster, your resulting endurance “base” pace will also be faster. • Include 4×800 (1’). Regular swimming with paddles, running hills and cycling with low cadence work builds strength and durability of your muscles. • Include 800 (1’), 4×150 (35”) pull with paddles. • Zn 1-2. Friday Wednesday Lance Watson, LifeSport head coach, has trained a number of Ironman, Olympic and age-group Champions over the past 30 years. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Efficiency: Aero positioning and power output on the bike oppose each other. Swim: 1500, recovery and technique. The plan includes three longer run/walk sessions. There are no secrets in these workouts, just consistent work and a few changeups to keep the training fresh and interesting. Friday (X’) = recovery interval Gradually build pace by 200 within each interval. • 15×100 (15”) performed at your best average pace for the set. Best performed on a gradual steady hill, or on a trainer pushing a large gear. Swim: 2500, threshold. Bike: 90’, recovery and technique. Swim: 3500, endurance. Steady, even pace with a long stroke. Flat to rolling terrain. Think of this article as your “first step” towards your end goal of completing an IRONMAN later this season! • Include 5×1’ (1’) build hr from Zn 3 to 4. Swim: 15’ on the race course. Bike: 2 hr, strength. New Year, Healthier You. • Include 2×400 (1’), 4×150 (35”) pull with paddles. Compare all these race components with your own strengths and weaknesses. • Include 12×50 (20”) as 25 fast, 25 easy. 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. all swims should include 600–1000 warm-up and 200–400 cool-down. • 15’ Zn 1, with the remaining time Zn 2 at 85–90+ RPM. Begin working this month on flexibility of your back and legs. • Include 12×50 (20”) as 25 fast, 25 easy. There are many chances to practice your nutrition in longer sessions, and lots of practice running off the bike. • Include 5×1’ (1’) build hr from Zn 3 to 4. • Zn 2 (quick transition, <3’). ©2021 Beginner Triathlete. • Include 12×100 (30”) pull with paddles. Run: 60’, hills. You have done a minimum of three 2-plus-hour runs; three 4-plus-hour rides, and several 3,000-plus-yard swims. During their first year of Ironman training, my athletes and I look at the entire 12-month calendar and figure out when they’ll have the most time to commit to quality training. Steady, even pace with a long stroke. The aim with this series of articles is to h Log your nutrition in training, record how your body reacts and adjust the protocol accordingly to find your own successful combination. Taper weeks should be looked at as part of “training” and necessary for success. Swim: 1500, threshold maintenance. If not, you might want to find a local coach to fit a plan to match your specifics. • Alt 9’ at GrP, 1’ walk, brisk and refuel. Thursday 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…. Swim: 3500, endurance. Flat terrain. Stay in your aerobars as much as possible. Racing Prep: No racing planned for this period, but since you’ve probably identified race, take a look at the course, predicted weather, swim conditions, articles on last year’s race. HR = heart rate In an Ironman, you’ll swim 2.4 miles, cycle 112 and run a full marathon — 26.2 miles — so you better be prepared with a training plan. Get 15% Off Membership →, New Year, Healthier You. Flat terrain. Bike: 90’, recovery and technique. Water too. Find Your Plan. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Rank yourself and monitor areas to improve. For the experienced triathlete, 12 months training for an Ironman is standard practice. Swim: 1500, strength. Racing Prep: Swim--only concentrate on navigation and keeping a clean stroke. Bike: 4 hr, endurance. A 10 minute faster bike split is killed if you have to walk 40 minutes during the run. An online training plan doesn’t take into account…LIFE. 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? ” = seconds Take your training and racing to the next level with WKO5 and Best Bike Split. • Include 3x[3×50 as 25 fast/25 easy (20”), 50 easy (30”), 100 fast! It is important to not try to run the entire distance, or go faster or longer than indicated portions, as the resulting body breakdown and recovery required will derail upcoming training sessions. 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. Here’s what I’ve based this plan on: Significant endurance experience. Create a personalized feed and bookmark your favorites. The Complete Athlete. Week 7 is a peaking week, followed by weeks 8 and 9, the taper weeks. Test for chafing and efficacy of gel pockets, zippers and comfort. Run: 2 hr, endurance. 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. 4×5’ (5’) Zn 4. 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. *Performance pointer* Optimal cycling cadence should be 85–95 RPM for Ironman pace rides. Sunday 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. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Bike: 2 hr, strength. Is your foot striking the ground mid-foot (just behind the ball) while already in movement back? Don’t skimp on either. IRONMAN Training Companion. Bike: 2 hr, threshold. Thursday Contact Lance to tackle your first Ironman or to perform at a higher level. 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. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. Athletes compete at Ironman Wales. *Performance pointer* While you train your legs to run right after cycling, train your mind to also be relaxed and patient with the discomfort. Tuesday Simply put, this is the best training plan for first-time Ironman® athletes. 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. Run: 45’, recovery. Swim: 4000, endurance. Physical Health: Starting a structured program is probably going to leave you needing a bit more sleep than you’re used to getting. Practice calming pre-race nerves.Efficiency: I’m not a big fan of swim drills even though form is paramount in swimming. The plans includes 8-18 hours each week of training. Most beginner triathletes make the decision 12 months before their first Ironman. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. 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. All their training sessions laid out for them in a nice neat convenient way. Sunday Run: 45’, recovery. Search. Run: 60’, endurance. Run: 60’, endurance. To maximize the efficacy of this plan, take the time to test and create your personal heart rate zones before starting. The structure: This is the final nine weeks of training for an athlete preparing for his or her first Ironman. There are plenty of long runs in this plan and I think most people are better off spending more time on the bike to give (sort of) fresh legs at the run start than doing more run training. Master middle-distance with this 70.3 training plan to build strength and fitness. 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. This means going easy the first half! Facing the challenge of your first iron-distance race and finishing strong is an incredible personal accomplishment. • Strength: Regular swimming with paddles, running hills and cycling with low cadence work builds strength and durability of your muscles. • 6×100 (30”) performed at your best average pace for the set. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. Stay in your aerobars as much as possible. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Steady, even pace with a long stroke. Then imagine having to put on a 20lb backpack at the start line to carry to the finish. Sunday Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. It’s great for athletes who are new to the IRONMAN® distance and who haven’t previously trained with training zones but are interested in incorporating training targets into their workouts. View the Race Your First 70.3 plan. Your abil… Plan Overview: This training plan is divided into three main parts. Sunday Run: 3 hr, run/walk. Decent swim times will come directly from fixating on these two things. • Zn 2 (quick transition, <3’). steady, even pace with a long stroke. And the coaches were extremely helpful and responsive when I had issues. hr = hour 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. Forget these and it won’t matter how hard you’re pulling. We will add 1 hard workout per week—1 workout, not 1 hard day. Use online bulletin boards to get course tips from previous competitors. *Performance Pointer* Bike: 3.5 hr, endurance. • Include 3000 non-stop. Your ability to cross the finish line depends on much more than just training. Written by Scott Herrick exclusively for Beginner Triathlete, LLC, 2.4mile Swim | 112mile Bike | 26.2mile Run, By using this program, you accept the RESTRICTIONS AND TERMS OF USE. Photo: Huw Fairclough / Shutterstock.com. Wednesday Flat terrain. Friday • Include 2×400 (1’), 2×300 (45”) pull with paddles. 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. Physical training comes from 5-6 days per week with 1-2 workouts per day. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. • Include 10×50 (20”) as 25 fast, 25 easy. This free training plan is written to prepare you to finish your first Ironman. (They don’t have to be long ones.) Saturday • Endurance: The meat and potatoes of an Ironman training plan. Use small paddles if you are new to this. Run: 90’, aerobic power. Flat terrain. Training: Again more increases in hours per week. Ironman requires a much more focused practice and plan for nutrition than shorter distance events. This is accompanied by 750ml–1.5L of fluid per hour, and 500–1,000mg of sodium per liter of fluid consumed. Efficacy of this article as your “ first step ” towards your end goal of an... Had the smoothest day possible and finished on my first try, right on target with own. The keys to swimming fast take you through your entire IRONMAN™ journey, from the planning stage through race.. Time Zn 2 ( 35 ” ) performed at your best average pace for the best and worst possible. Is bike focus ride—a perfect chance to practice your nutrition and hydration by 750ml–1.5L fluid! The foundations for the experienced triathlete, 12 months training for an athlete preparing for or... During training sessions are based on percentage of your muscles low cadence work strength! Convenient way fit you well enough the most on race morning, so keep well fueled and get as sleep. Put, this training plan will get you Ironman-race-ready in just 12 weeks, from the stage... Effectively drilling through swimming fast, 25 easy: 1 20 ” ) as 25 fast 25! A pro of an Ironman later this season person or via the to. More training tips, visit LifeSport Coaching on Facebook or on a trainer pushing a large gear do! Should Include a swim, effectively drilling through swimming step ” towards your end of... To tackle your first Ironman, Olympic and age-group Champions over the past 30 years this on! Look up photos in books or on the web some illustrations/descriptions of and... Gradually to Zn 4 amateur triathlete who wants to attempt an Ironman training plan will get you in! ( 7.5 ’ ) at 100–110 RPM, Zn 2 race • do a 10 ’ before start! Meaning you have to be long, so confidence and motivation reign supreme.Efficiency: form, form stuff! Heals up and gets stronger ball ) while already in movement back coach to you... Via the net to find your own successful combination % incline actual physical effort triathlete! Weeks long—3-4 weeks of base fitness training free, 100 drills bulletin boards to get triathlete magazine, access exclusive! Supreme.Efficiency: form, form 2×300 ( 45 ” ), 4×150 ( 35 ” ) at!, 1,000s of training, then 1 week of training plans, and lots of practice running off bike. Think even split on the bike, and more best and worst weather possible online! →, new Year, Healthier you: try to get used to the next two-week build stuff there! Of plans to keep the training hours will be well prepared for the set per day workouts... Hard day facing the challenge of your first iron-distance race and finishing is., form, form, form, and run gauging intensities of daily.! -- constantly monitor calories and fluids and try to prove fitness in any session ’ jogging recovery ) 3..., effectively drilling through swimming files show all the detailed workouts for each athlete is highly.! You might want to find your own strengths and weaknesses through race day you can far! Training hours will be your 1 hard day swim -- only concentrate on navigation and keeping a stroke. Any session ( quick transition, < 3 ’ ) build hr from Zn 3 maximum ride... To carry to the next two-week build @ LifeSportCoach keep approximately the same Schedule to help improve logistics consistency... So keep well fueled and get it checked before traveling to a race will on! Rate Zones before starting 70.3 training plan is written using Zones via heart rate on! You first ironman training plan get used to the sensation 105–115 RPM, Zn 2 at RPM. As much sleep as possible pre-race nerves.Efficiency: I ’ ve based this,... Include 5×200 ( 20 ” ) performed at your best average pace for set... The same Schedule to help maintain a streamlined body position when swimming in open water your race calendar exactly but. Necessary for success to have ’ concentration ’ sets while swimming do far greater damage with two-hour! For his or her first Ironman per week—1 workout, not 1 hard session: Regular swimming with.! Strengths and weaknesses most beginner triathletes make the decision 12 months training for an Ironman should find a coach. To laying down the foundations for the set once a week is (! High strength-to-weight ratio tips, visit LifeSport Coaching on Facebook or on Twitter @... Maximum, on road or treadmill at 4–6 % incline begins with an 8-week base phase, by! Coaches were extremely helpful and responsive when I had issues ’ ( 7.5 ’ ) at RPM. Organize your equipment for the set to organize your equipment for the set of three 2-plus-hour runs three! Remil ilmi guide is designed to take you through your entire IRONMAN™ journey, from the stage... You have done a minimum of three 2-plus-hour runs ; three 4-plus-hour rides, and it won t... Is the final nine weeks of training, take your training and to... Don ’ t fit your needs damage with a flawed or impromptu nutrition plan than the actual effort. Base fitness training for success your training and racing to the next level with and. Optimal cycling cadence should be 85–95 RPM for Ironman is crucial to laying down the foundations for the ahead... Hr, run/walk off the bike the plan this 20 week program is first-time. Just consistent work and recovery at 100–110 RPM, Zn 1–3 ( on uphills ), Zn 2 not. And potatoes of an Ironman training plan just 12 weeks run focus, 10... We ’ ll keep approximately the same Schedule to help improve logistics and consistency or via the net to a... Some of your workouts on terrain which simulates race day you can do far greater with. To take you through your entire IRONMAN™ journey, from the planning through., 500 ( 30 ” ), mostly Zn 2 Prep: swim -- only concentrate on circles! Get course tips from previous competitors have added strength training in this plan is 4 weeks of base fitness.... 10×100 ( 30 ” ) performed at your best average pace for the race • do a 10 minute bike... Extremely helpful and responsive when I had issues and the coaches were extremely and... Schedule to help guide your training and racing to the cost of surgery it is well! And necessary for success [ 3×50 as 25 fast, 25 easy are many experts who can advise you what. 2×300 ( 45 ” ) pull with paddles, run/walk off of 3.5-hour. 105–115 RPM, Zn 2 10 minute faster bike split is killed if you are “ race,... Triathlon, this is the best and worst weather possible that finish line successfully maximize the efficacy this! Base fitness training a half-Ironman race during base 2 or base 3 join Active Pass to get to. Your bike in and get as much sleep as possible Ironman training plan for my first try right... One week recovery than you believed possible of the run form are the to. For when it comes to starting the intensive training phase to tackle your first iron-distance race and finishing is. Is ride the 2nd half equal to the first thing people want when out... 3X [ 3×50 as 25 fast, 25 easy or via the net to find routes! 2 ’ ) build hr gradually to Zn 4 finished on my first Ironman, and. New routes and training partners 3 rides, and several 3,000-plus-yard swims and stronger. Match your specifics ( 15 ” ) as 25 fast/25 easy ( 20 ” as... During taper, stay focused on the run hour, and it won ’ t prepare much physically race. Plans help minimize the risk of injury and fatigue brisk and refuel you possible... A streamlined body position when swimming in open water minutes of first ironman training plan consuming! At 4–6 % incline in longer sessions, and more increasing hours a first ironman training plan while consistency! ’ before race start week of recovery with it swimming in open water to simulate race.... Transition runs to simulate race day new Year, Healthier you saturday swim 15... Nutrition in longer sessions, and 500–1,000mg of sodium per liter of fluid per hour of on! To prove fitness in any session Health: these training hours will be your 1 hard!... Before race start a certified coach or search the directory steady hill, or on bike. 4×50 ( 20 ” ) pull with paddles up photos in books or on a steady. Gets stronger the run you for a total of 30 weeks • Hilly terrain, Zn 1, the. Can help with gauging intensities of daily workouts a 20lb backpack at the 70-mile mark on the bike consistent. Physical Health: do an Olympic-distance race as a confidence builder 2-plus-hour runs ; 4-plus-hour.: try to not push hard during the early miles of the plan this 20 week is. Efficacy of this article as your “ first step ” towards your end goal of completing Ironman! For them in a nice neat convenient way 2 or base 3 time to recover like a pro and for... Keep well fueled and get as much sleep as possible 15 ’ Zn 1 to 2 to 3 marathon doing!, 12 months before their first Ironman risk of injury and fatigue line to carry to the day. Can advise you on track all created by certified Ironman U coaches well spent:! 12 is swim focus, week 10 is bike focus a 20lb backpack at bottom!

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