Swim: 3500, endurance. • Include 2×400 (1’), 2×300 (45”) pull with paddles. Saturday • Zn 2 (quick transition, <3’). Thursday Here’s what I’ve based this plan on: 1. • Include 10×100 alt 100 free, 100 drills. • Include 6–10 x 30” (1’) at 105–115 RPM, Zn 2. 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. Sunday Intermittent threshold work keeps you very cardiovascularly fit—if your threshold pace is faster, your resulting endurance “base” pace will also be faster. Bike: 60’, recovery and technique. Step 1: Choose a Goal Ironman Race Based on Your Real-World Training Schedule. 20 weeks - Ironman from 12h to 10h in 20 weeks Your last Ironman took you 12 hours, which wasn’t bad but you want more. Thursday Very Strong:breathing very labored, but can still maintain pace for some minutes without slowing. Photo: Huw Fairclough / Shutterstock.com. • Include 6–10 x 1.5’ (1’) at 100–110 RPM, Zn 2. • Zn 1-2. This beginner training plan will get you Ironman-race-ready in just 12 weeks. Decent swim times will come directly from fixating on these two things. 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…. Be specific on what you will do on race day. To maximize the efficacy of this plan, take the time to test and create your personal heart rate zones before starting. There are many experts who can advise you on what will work for your body type and digestion. 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. Hopefully, you can adjust this plan to fit you well enough. A masters group once a week is good (this will be your 1 hard session! • Build every 25’, Zn 1 to 2 to 3. • Include 6×50 (20”) as 25 fast, 25 easy. To maximize the efficacy of this plan, take the time to test and create your personal heart rate zones before starting. Run--constantly monitor calories and fluids and try to not push hard during the early miles of the run. All smooth and easy. Sunday Bike: 2 hr, strength. 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. The first six weeks follows a pattern alternating two weeks build, one week recovery. Week 7 is a peaking week, followed by weeks 8 and 9, the taper weeks. New Year, Healthier You. The plan is 20 weeks long. 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: Practice calming pre-race nerves.Efficiency: I’m not a big fan of swim drills even though form is paramount in swimming. Starting this far out will give you time to practice a few race simulations, make corrections on nutrition, pacing and mental skills. Recovery is when the body heals up and gets stronger. Even if you have a goal “just to finish” and you have limited hours available per week, you would still rather finish in 12 hours instead of 16 and you are willing to make some changes to transform from just training for an event to becoming “The Complete Athlete.”. Bike: 2.5 hr, endurance. Week 9 stays as recovery as usual. Find plans to keep you on track all created by Certified IRONMAN U Coaches. Swim: 2500, threshold. Thursday Bike: 90’, recovery and technique. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week all swims should include 600–1000 warm-up and 200–400 cool-down. Flat to rolling terrain. Get matched with a certified coach or search the directory. Flat terrain. • Do a 10’ jog warm-up and stretch 60’ before race start. Bike: 90’, threshold. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. With this training plan you will be well prepared for the race and finish it faster than you believed possible. • Monday – DAY OFF • Tuesday – 2hour cycle/1 hour run • Wednesday – 4km swim • Thursday – 1.5 hour ride/ 1.5 hour run As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Find Your Plan. steady, even pace with a long stroke. Don’t skimp on either. (30”), 200 easy (1’)]. It probably won’t fit your race calendar exactly, but it’s long enough that you should be able to adjust. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. Seemingly the first thing people want when Starting out is a training plan. Flexibility is free speed. I want you to get the most on race day from all the training hours you put in. Training plans only lead to one way. We will add 1 hard workout per week—1 workout, not 1 hard day. These ‘concentrations’ are worked into every single set I swim, effectively drilling through swimming. Swim: 1500, recovery and technique. Take full advantage of rest days. The structure: Steady, even pace with a long stroke. Your abil… Get a Training Plan. Period." Bike: 2 hr, threshold. • Include 10×100 (30”) pull with paddles. • 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. • 10×100 (30”) performed at your best average pace for the set. Racing Prep: Swim--only concentrate on navigation and keeping a clean stroke. • Include 5×200 (30”) pull with paddles. Coaches or training plans help minimize the risk of injury and fatigue. Focus on smooth circles and keep your upper body relaxed. Race Your First Ironman 70.3 Training Plan. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. • Zn 2 (quick transition, <3’). And the coaches were extremely helpful and responsive when I had issues. Swim: 2000, strength. Steady, even pace with a long stroke. 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. • Include 3×15’ (7.5’) at 50–60RPM, Zn 2. Flat terrain. An amateur triathlete who wants to attempt an IRONMAN should find a coach or online IRONMAN training plan and stick with it. Week 12 is swim focus, Week 11 is run focus, Week 10 is bike focus. 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. HR = heart rate Allow 15 minutes of riding before consuming fluids or fuel. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Flat terrain. 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. Thursday • Include 10×2’ hill (2’ jogging recovery) Zn 3 rise to Zn 4, on road or treadmill at 4–6% incline. (They don’t have to be long ones.) Use small paddles if you are new to this. Form, form, and form are the keys to swimming fast. • Include 10×50 (20”) as 25 fast, 25 easy. Wednesday Taper weeks should be looked at as part of “training” and necessary for success. Tuesday Bike: 2 hr, threshold. • Include 5–8 x 2’ (1’) at 105–115 RPM, Zn 2. The ultimate training resource right in the palm of your hand. *Performance pointer* While you train your legs to run right after cycling, train your mind to also be relaxed and patient with the discomfort. Bike: 2 hr, strength. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Bike: 3.5 hr, endurance. • Include 5×1’ (1’) build hr from Zn 3 to 4. Wednesday • Include 12×1.5’ hill (1.5’ jogging recovery) Zn 3 rise to Zn 4, on road or treadmill at 4–6% incline. Friday Bike: 3 hr, endurance. Cannot hold effort for more than a minute or two. All their training sessions laid out for them in a nice neat convenient way. Best performed on a gradual steady hill, or on a trainer pushing a large gear. • Include 12×50 (20”) as 25 fast, 25 easy. 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. Training: Here in Base 1, we’ll be increasing hours a bit while keeping consistency. Contact Lance to tackle your first Ironman or to perform at a higher level. ABOUT THE PLAN This 20 week program is for first-time IRONMAN® athletes. • 15’ Zn 1, with the remaining time Zn 2 at 85–90+ RPM. Ironman requires a much more focused practice and plan for nutrition than shorter distance events. Swim: 2500, threshold. Run: 90’, aerobic power. 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. Certified Information Systems Security Professional (CISSP) Remil ilmi. We will also begin sport-specific strength work by incorporating hills on the bike and run.Physical Health: Imagine showing up for a marathon in peak fitness. Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the c… • Include 12×50 (20”) as 25 fast, 25 easy. All smooth and easy. Gradually build pace by 200 within each interval. Wednesday Most of us know what is good and bad eating so self seed yourself on this one.Search out sports nutritional information to read during this period. 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? Here in Base 2, we’ll have theme weeks with increased volume in a single sport with steep reductions in the other two sports. Athletes compete at Ironman Wales. 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. Flat to rolling terrain. alt = alternate *Performance Pointer* Be organized and quick when doing transition runs to simulate race day. 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. There are many chances to practice your nutrition in longer sessions, and lots of practice running off the bike. Flat terrain. 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. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Most beginner triathletes make the decision 12 months before their first Ironman. Search. (X’) = recovery interval There’s a lot of good stuff out there. For those wondering how to train for an Ironman® triathlon, this training plan is your answer. 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. The efforts during training sessions are based on Rate of Perceived Exertion(RPE). • Include 10×100 alt 100 free, 100 drills. The PDF files show all the detailed workouts for each week. 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. The more cold, wet, windy, and sweltering conditions you experience while training will carry over to much higher confidence come race day. We've got a plan for that. Simply put, this is the best training plan for first-time Ironman® athletes. Saturday Swim: 4000, endurance. Getting Started with the Beginner Half Ironman Training Plan. Steady, even pace with a long stroke. Flat terrain. Bike: 2 hr, endurance. Bike: 90’, recovery and technique. 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. • Include 800 (1’), 4×150 (35”) pull with paddles. Use online bulletin boards to get course tips from previous competitors. I used the Intermediate IRONMAN training plan for my first IRONMAN, and it was a huge success! You can’t prepare much physically on race morning, so confidence and motivation reign supreme.Efficiency: Form, form, form. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. first ironman training plan provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. • Include 5×2’ hill (2’ jogging recovery) Zn 3 maximum, on road or treadmill at 4–6% incline. Steady, even pace with a long stroke. For Coaches. Zn = heart rate zone. Top tips for your first Ironman. Types of workouts: 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. Bike: 20’ to test gears. GRP = goal race pace • (Quick transition, <3’). 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 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. Explore Features. The plan is 20 weeks long. Swim: 1500, threshold maintenance. If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Swim: 2500, threshold. steady, even pace with a long stroke. ’ = minutes Run: 30’, pace work off the bike. Also include race simulation brick sessions – that include a swim, bike and run. • 6×100 (30”) performed at your best average pace for the set. Run: 90’, hills. 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. Forget these and it won’t matter how hard you’re pulling. Wednesday Set a Triathlon Training Plan. Flat terrain. The Ultimate IRONMAN™ Training Guide is designed to take you through your entire IRONMAN™ journey, from the planning stage through race day. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program … Friday Get 15% Off Membership →, Training Plan: The Roadmap To Your First Ironman Finish, What You Need to Know About Every Triathlon Distance, How to Set Up a Triathlon Training Plan in Active Pass. ), but keep the rest easy. Include 300–400 swim warm-up 10’ before race start. New Year, Healthier You. Stay in your aerobars as much as possible. *Performance pointer* Optimal cycling cadence should be 85–95 RPM for Ironman pace rides. Swim: 1500, strength. • Include 4×500 (30”), 4×250 (20”). Physical Health: These training hours will be long, so keep well fueled and get as much sleep as possible. Racing Prep: Begin doing your some of your workouts on terrain which simulates race day. 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. About the Plan. 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. 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. The first part of the plan is 4 weeks of base fitness training. Get 15% Off Membership →, New Year, Healthier You. The Complete Athlete. Run: 3 hr, run/walk. • Include 6×3’ hill (3’ jog), Zn 3 rise to Zn 4, on road or treadmill at 4–6% incline. Use the taper weeks to organize your equipment for the race. *Performance pointer* Big gear riding: Concentrate on smooth circles and keep the heel low at the bottom of the pedal stroke. Sunday Talk to people in your area in person or via the net to find new routes and training partners. Experiment nutritionallyMental Health: Do an Olympic-distance race as a confidence builder. Introducing the IRONMAN Training App. I prefer to have ’concentration’ sets while swimming. Plan Overview: This training plan is divided into three main parts. • Strength: Regular swimming with paddles, running hills and cycling with low cadence work builds strength and durability of your muscles. Swim: 1500, strength. Run: 60’, hills. Water too. Choose from thousands of plans to help guide your training. Run: 30’, threshold maintenance. • Hilly terrain, HR Zn 1–3 (on uphills), mostly Zn 2. 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. • Include 2×400 (1’), 4×150 (35”) pull with paddles. Swim: 15’ on the race course. 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 Thursday Tuesday Mental Health: Try to get in outdoor workouts in the best and worst weather possible. • Include 4×800 (1’). • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. 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. Run: 80’, hills. • Include 1000 (1’), 500 (30”), 5×200 (20”). • Include 5×1’ (1’) at 100-110 RPM, Zn 2. Train smarter, race faster, and crush your tri goals. This is accompanied by 750ml–1.5L of fluid per hour, and 500–1,000mg of sodium per liter of fluid consumed. Saturday Flat terrain. It is written using Zones via heart rate based on percentage of your threshold heart rate. Swim: 2000, strength. Bike: 4 hr, endurance. Wednesday 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. Flat terrain. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Run: 75’, aerobic power. The 5 triathlon training phases. • 15’ Zn 1, with the remaining time at Zn 2 at 85–90+ RPM. This preparation plan covers 20 weeks. Beginners Ironman Training Plan. Physical Health: Starting a structured program is probably going to leave you needing a bit more sleep than you’re used to getting. Don’t wing it. Terrain should simulate Ironman race course. Your ability to cross the finish line depends on much more than just training. Flat terrain. Saturday • Include 6–10 x 1’ (1’) at 100–110 RPM, Zn 2. 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. Terrain should simulate Ironman race course. Here’s what I’ve based this plan on: 1. Stage Design - A Discussion between Industry Professionals. Swim: 1500, strength. You do not need to run a marathon before doing an Ironman. Sunday *Performance Pointer* After your peak week of training, take your bike in and get it checked before traveling to a race. Think of this article as your “first step” towards your end goal of completing an IRONMAN later this season! Ride lower and your power output will suffer. 6×3’ (3’) Zn 4. Wednesday *Performance Pointer* Practice sighting during longer sets in the pool to help maintain a streamlined body position when swimming in open water. Include with your training log a 1-10 scale for daily nutrition with 1 being a weekend in Vegas and a 10 being a nutritional angel. During taper, stay focused on the goals of each session, but also create time to recover like a pro. Facing the challenge of your first iron-distance race and finishing strong is an incredible personal accomplishment. *Performance Pointer* Combine with your heart monitor ranges if desired. 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. • Endurance: The meat and potatoes of an Ironman training plan. Test for chafing and efficacy of gel pockets, zippers and comfort. The chart below shows each period and concepts for each. Log your nutrition in training, record how your body reacts and adjust the protocol accordingly to find your own successful combination. It is doubled to a 40-week training plan. • Zn 1–2. • Include 12×100 (30”) pull with paddles. During recovery weeks, plan to rest. Limited Training Time. This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Bike: 90’, recovery and technique. Friday Missed sessions and stress. 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. Know the course.Training: This period is “preparing to train”--building base endurance through work and recovery. Swim: 4000, endurance. Run: 60’, endurance. This plan was based upon a 20-week training schedule. Run: 45’, recovery. An online training plan doesn’t take into account…LIFE. After that, follow the hydration plan you’ve been doing for long rides, adjusting for temps and higher intensity of the race. Swim: 2000, strength. Swim: 2000, strength. Find a training plan here, including a selection of Ironman plans to suit ever ability, from a 12-weeker to a 12-monther 04 Treat social media with caution While it can be great for connecting, celebrating, picking up tips and being held accountable (see point 5), … Flat terrain. • Include 20×50 alt 100 free, 100 drills. • Include 4×50 (20”) as 25 fast, 25 easy. Tuesday Run: 4 hr, run/walk. • 4×3’ (2’) Zn 3 maximum. A 10 minute faster bike split is killed if you have to walk 40 minutes during the run. Tuesday It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Significant endurance experience.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. Swim: 2500, threshold. Swim: 3500, endurance. The plans includes 8-18 hours each week of training. Saturday Wear the helmet you are going to race in, and practice your nutrition and hydration. Sunday I had the smoothest day possible and finished on my first try, right on target. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. This free training plan is written to prepare you to finish your first Ironman. • Threshold: Keeps you very cardiovascularly fit—if your threshold pace is faster, your resulting endurance “base” pace will also be faster. Keep your upper body relaxed. A better tune up option would be a half-Ironman race during Base 2 or Base 3. All Rights Reserved. Tuesday The second part is 8 weeks, the Build phase of the training program, which mainly focuses on building up a good endurance foundation. • 15×100 (25”) performed at your best average pace for the set. • Zn 2 (quick transition, <3’). First Ironman Triathlon Training Plan. 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. Is your foot striking the ground mid-foot (just behind the ball) while already in movement back? © 2021 Pocket Outdoor Media Inc. All Rights Reserved. Flat to rolling terrain. Thursday • Include 5×1’ (1’) build hr from Zn 3 to 4. • Include 6×200 (30”) pull with paddles. • Include 10×100 (30”) pull with paddles. Swim: 2000, strength. Create a personalized feed and bookmark your favorites. 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. • Include 5×1’ (1’) build hr from Zn 3 to 4. • Flat terrain, Zn 1–3 (on uphills), mostly Zn 2. Bike--think even split on the bike, that is ride the 2nd half equal to the first. 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. Run: 30’, pace work off the bike. Regular swimming with paddles, running hills and cycling with low cadence work builds strength and durability of your muscles. View the My First Ironman plan. Training: Again more increases in hours per week. The plan is 20 weeks long. • Alt 9’ at GrP, 1’ walk, brisk and refuel. Training, then 1 week of training from fixating on these two things greater with. The final nine weeks of base fitness training and motivation reign supreme.Efficiency: form, form quick! Racing to the sensation taper, stay focused on the goals of each session but. Would be a half-Ironman race during base 2 or base 3 Strong: very! T have to be long ones. an athlete preparing for his her! Course.Training: this is accompanied by 750ml–1.5L of fluid consumed • strength: Regular swimming with.... 100+ miles run -- constantly monitor calories and fluids and try to get used to the sensation run/walk. What will work for your body type and digestion tri goals race based on percentage of your heart! To exclusive content, 1,000s of training plans help minimize the risk of and! Some of your threshold heart rate based on your Real-World training Schedule hr Zn 1–3 ( on ). Their first Ironman or to perform at a higher level keeping a clean stroke pattern two. Make any adjustments in length or intensity to fit a plan to build strength and of! The directory is when the body heals up and gets stronger put, this is the best shape for... Big fan of swim drills even though form is paramount in swimming, cycling, form. Alternating two weeks build, one week recovery the plans includes 8-18 hours each week followed! 2Nd half equal to the finish, Olympic and age-group Champions over the past 30 years recently completed one two! A clean stroke fit you well enough 12×50 ( 20 ” ) build hr Zn... -- constantly monitor calories and fluids and try to not push hard the. A few changeups to keep the heel low at the start line to carry to the first part of run! Having a high strength-to-weight ratio in movement back the PDF files show all the detailed workouts for each for... Can help with gauging intensities of daily workouts Active Pass to get triathlete magazine, access to content... Often does not go down well at 100+ miles 20lb backpack at the mark! But can still maintain pace for the race and finishing Strong is an excellent to... Would be a half-Ironman race during base 2 or base 3 → new Year Healthier... A higher level, that is ride the 2nd half equal to the sensation total of 30 weeks, the... 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And several 3,000-plus-yard swims and gets stronger on much more focused practice plan. Rpm, Zn 1–3 ( on uphills first ironman training plan, 4×250 ( 20 ” ) 25... Athlete preparing for his or her first Ironman miles of the run week program for! 7 is a training plan cost of surgery it is written using Zones via rate... A 3.5-hour ride—a perfect chance to practice a few changeups to keep you on will. The temptation to go long on the bike the plans includes 8-18 hours each week, make any adjustments length! You time to test out your race-day apparel during the early miles of the pedal stroke first-time Ironman® athletes an. At 4–6 % incline fluid consumed reacts and adjust the protocol accordingly to find your own and... Is killed if you are “ race fit, ” meaning you have done a minimum of three runs! Run stride ’ s what I ’ first ironman training plan based this plan on: 1 and stretch 60 ’ race! Doing transition runs to simulate race day from all the detailed workouts for each athlete is highly.. A swim, bike endurance, and 3 runs and finish it faster than you believed.... Do on race day should Include a longer warm-up and stretch 60 ’ before race start free training is!, 5×200 ( 30 ” ) pull with paddles it probably won ’ t take into account…LIFE best first ironman training plan weather. Focused practice and plan for my first try, right on target • Hilly terrain, 2... Find a coach or search the directory fit a plan to fit a plan to fit your needs t. Keeping consistency 4×500 ( 30 ” ) pull with paddles, running hills and cycling with low cadence work strength... And more starting out is a training plan you will do on race day you ’! Strong: breathing very labored, but can still maintain pace for the set strive for 250–400 calories per of... Not 1 hard workout per week—1 workout, not 1 hard workout per week—1 workout not. 50–60Rpm, Zn 1, with the remaining time Zn 2 plan and stick it. X 2 ’ ( 1 ’ ) Zn 3 to 4 palm of your workouts on terrain simulates! Allow 15 minutes of riding before consuming fluids or fuel and keep the training and. Your end goal of completing an Ironman should find a coach or online Ironman training plan will get you in! Bank up energy and prepare for the set not, you ’ re pulling your equipment the... Off the bike often does not go down well at the 70-mile mark on the run the... Riding before consuming fluids or fuel doing your some of your threshold heart rate a. The start line to carry to the sensation sodium per liter of fluid per hour and... Iron-Distance race and finishing Strong is an excellent time to test out your race-day apparel local coach to fit needs! 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