Category Archives for "Ironman Training"

Half Ironman Training

Half Ironman Training: Spring Training Program

“Doing Half Ironman Training in Spring? We have the tips to help your performance become a success. Read on!”

Half Ironman Training

Half Ironman Training

Successful performance in a long and challenging event like a half-Ironman requires many months of diligent preparation off a substantial fitness base.

Following is a general overview of a sensible training program that will lead you to peak performance on race day.

Here, the difficulty begins to escalate as you leverage the work of your initial base period (December and January) and start to develop the specific fitness required to race long-distance triathlons.

Note that the primary emphasis is still on aerobic heart rates, for this is where the most significant gains can be made in race performances.

Many triathletes make the serious mistake of hammering too many high-intensity workouts. These workouts are fun and provide instant gratification, but they come at a great cost of energy.

If your goals are Olympic distance, half-Ironman, and full Ironman, and you are below world-caliber performance level, you can improve by leaps and bounds by improving aerobic function.

Conversely, anaerobic workouts will generate minimal improvement unless you have a strong base (built earlier in the winter). Even then, the analogy fits that you can either “fine tune a Volkswagen” (high-intensity training) or “build a Ferrari” (focus on aerobic development).

With a strong base developed, you can begin to introduce some race-specific training, such as long time trials on the bicycle or half-marathon running races.

When it is time to introduce intense training to prepare for peak performance, careful guidelines must be followed. Intense anaerobic workouts can deliver excellent performance benefits when they are conducted in the right manner.

On the flip side of these outstanding benefits comes a high risk of burnout, fatigue and injury. Overdoing the hard workouts can easily result in you leaving your best race out on the training roads.

Following are my Four Rules of Intensity for anaerobic workouts. Observing these guidelines will enable you to properly absorb and benefit from your hard sessions:

Rule #1: Always build an aerobic base before introducing anaerobic workouts. The best way to determine that you have indeed built a strong base is steady improvement in MAF test results and generally feeling strong and energized from your training.

Rule #2: Always be 100 percent physically energized and mentally refreshed when you conduct an anaerobic workout. Never force your body to do intense exercise when your spirit is not willing.

Rule #3: Never conduct anaerobic exercise for more than six weeks without a break. Benefits will dwindle the longer you exercise intensely without a break. This is true even if you are observing rule #4 and limiting frequency of anaerobic workouts in your schedule.

Rule #4: Limit anaerobic exercise to 10 percent of total weekly exercise time. Even during anaerobic training periods, time spent at high heart rates is only a fraction of total weekly exercise time.

After six weeks of anaerobic exercise, you should introduce a micro-rest period of at least two weeks. During this period, you should cut back on workout time and frequency by at least 50 percent to ensure that you are totally rested when you resume training. More at Half-Ironman Spring Triathlon Training Program

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Ironman Training Plan

Ironman Training Plan: Getting Ready for the Big Day!

“You’re signed up for your first race and have six months to go. This plan will get you to the line, ready to complete 2.4 miles of swimming, 112 miles on the bike and a 26.2-mile marathon run. Read on!”

Ironman Training Plan

Ironman Training Plan

If you’ve committed to completing your first IRONMAN race, first of all: congratulations. Now it’s time to get going, take stock of your fitness and schedule and focus on your goal.

With six months stretching before you, it’s key to start forming good training habits, building base miles and working on identifying strengths and weaknesses. However, it’s important to avoid burn out—since six months of IRONMAN training can take its toll. It’s also smart to give employers and family a heads-up about the incredible achievement you’re aiming for, and how it might require a few changes.

You can train yourself, but having an experienced coach who understands your specific needs will be money well-spent. And before you start training, there are two simple things you can do that will help get you off to a good start:
1. Get your swim technique checked. A good swim coach will pick up any weaknesses you can work on before the big weeks of training kick in.
2. Get a professional bike fit. This will make cycling comfortable and ensure you are as efficient as possible with your technique.
Every athlete is different. Some will find this kind of schedule easy, others will struggle. And everyone will need to adapt it to his/her life and needs. But if you pick five key sessions to focus on, and don’t beat yourself up if you can’t do more, a six-month plan based on the below schedule will get you to the start line.

Six months out
Aim for five key sessions each week.
Monday – 1 hour swim
Tuesday – 1 hour cycle
Wednesday – DAY OFF
Thursday – 45 to 60 min. run
Friday – 1 hour swim
Saturday – 60 min. run
Sunday – 2 to 3 hour cycle

Five months out
Gradually increase the time spent on each discipline in the schedule above by roughly 10 percent each week.
At the end of the first two months, I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. You can also use this time to address any technical issues.

Four months out
Monday – DAY OFF
Tuesday – 1.5 hour cycle/1 hour run
Wednesday – 1 hour swim
Thursday – 1.5 hour cycle/1 hour run
Friday – 1 hour swim
Saturday – 3 to 4 hour cycle/15 min. run off the bike
Sunday – 40 min. ocean swim/ 1.5 hour run
You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week.

Three months out
Monday – DAY OFF
Tuesday – 1.5 hour cycle/70 min. run
Wednesday – 1 hour swim increasing distance at session
Thursday – 2 hour cycle
Friday – 1 hour swim
Saturday – 4 to 5 hour cycle/20 min run off the bike
Sunday – 45 min ocean swim/1.45 run

More at IRONMAN 101: A Six-Month Training Plan

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Triathlon Ironman

Triathlon Ironman Training Plan for Every Triathlete

“Training for a Triathlon Ironman can be very hard. Check out the plan below and see how it can help you train for the big day. Read it now!”

Training for an Ironman doesn’t have to be as daunting as it can seem. Everyone can complete an Ironman. This Ironman training plan is designed to help you enjoy the experience!

Triathlon Ironman

Triathlon Ironman

It is aimed at:

Individuals who are active but not in regular Ironman training.
Individuals who have undertaken a shorter triathlon such as a sprint or Olympic, and who want to make it safely and enjoyably around an Ironman.

I know I said everyone can complete an Ironman, but don’t mistake that for meaning it is easy!

Finishing one is 50% mental, 30% nutritional and only 20% training. Our Ironman Training Plan is designed to reflect this requirement, so many sessions are intended to challenge you mentally and get you to practice your nutrition strategy.

Even a Pro who is not ready for the challenge and has poor nutrition is unlikely to be able to finish one, unlike all the other distances in triathlon. This is the challenge and the attraction for so many people.

Commitment

Your first challenge when training for an Ironman is to ensure you know what is going to be required, and then that you still want to do it.

Some questions to ask yourself:

Are you ready and able to commit 10 – 18 hours a week for training?
Are you prepared to get up early, get a session in before work, go to work and then get another session in? Do you have this much time?
Are you prepared to do this when you feel tired, and when you would much rather stay tucked up in bed?
If you are up for the challenge of training for an Ironman, then keep reading. If the thought of this commitment puts you off, revise your personal challenge!

Assumptions

This Ironman training plan assumes that you have a limited training history. Therefore it will start off steadily, but in order get all the work in, the workload will increase fairly rapidly.

We are also assuming that you can actually swim a bit, ride a bike safely and are not injured at all at the beginning of the programme and that you don’t have any medical conditions that would hamper your training or be negatively affected by training.

Aims of the Ironman Training Plan

Gradually increase endurance in each discipline
Prepare you to complete 12 – 18hrs of continuous exercise and ENJOY IT
Practice nutrition strategies
Minimise your risk of injury

As your aim is to get round and enjoy the event, the majority of the training is about helping you to get the endurance to be able to do this. There are not many short cuts to doing this (whatever other sites/coaches might say). You cannot trick yourself over these kinds of durations.

The key when training for an Ironman is being able to train regularly, as well as rest well when planned, and keep the training intensity down. If you train at high intensities, the time required to recover adequately will compromise the volume of training you need to do to successfully complete an Ironman.

So keep the intensity down!

Everyone likes a little burn up with friends or to push themselves on the hills, but be aware that too much of this will create un-recoverable fatigue and will hamper subsequent sessions and therefore limit your training consistency.

Routine is important to most people, and therefore we provide an idea of what the schedule might look like. However it is not set in stone because you may need to re-work some of it to fit your schedule. As the phases change there might be different sessions but we try to keep the type (i.e. swim, bike etc) on the same days to help with this routine. More at Training For An Ironman

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