The running, on the other hand, you should be capable of If you are below these fitness levels its an excellent idea to add an extra months of preparation time to your build-up. By the time you start training for your first Ironman, you should have a basis of hours per week before committing to the event.
Training for your first Ironman requires much preparation. You will need to plan out your weekly schedule and adjust your training around your lifestyle. You need to know how long you will train each day and what workouts to do. During the early stages of your triathlon training, The goal should be to work on technique while keeping the intensity low. Focus on form rather than speed, and volume over intensity.
Doing so will allow your body to adjust to the added training. Build your fitness up and focus on taking a recovery week every third week. As your training and volume build, the body responds. The result of that means you can extend the recovery week to every fourth week. The key to training for an ironman is increasing the volume and allowing the body to recover and respond.
Rest and recovery during the early stages are vital to the later stages of your training. Primarily an aerobic sport, the limiter for most people is either strength or fitness. For athletes that have a minimal endurance background, often or not, the best solution is volume added with strength work. Ironman is such a long event that for most people, endurance and their aerobic capacity is what gets them through, rather than speed and power.
Although this is quite a simple process, not everyone has the patience for it. It requires a lot of time and a lot of hours, while most people want to know the quickest way to do an Ironman, there is no quick answer, unfortunately.
If you are a beginner look for a sprint race if you are looking at a Step 2: Figure out how much time you have to get ready for the race. Does it match the time table above … pretty much? I have actually done both those things. Step 3: Take a teeny tiny action step to make it happen. You can register for the race is that works for you. Some people are very motivated by signing up. You can find a training plan. You can find a training club or a coach. I get these emails pretty often — or late night texts or direct messages — and I will admit that I rarely tell people not to go for their goals.
I have done it — I did agree with my brother that training for an Ironman and adding a 4th baby to the family might be too much. My personal first step is usually to write the race on my calendar and then go do a workout and see how I feel after the workout. If I come back from the workout thinking, YES! Then I usually feel pretty good about the plan. If I come back discouraged I tend to start over. She is a 7-time Ironman triathlon finisher. She is a mom, step-mom and a step-grandma. She specializes in helping people tackle big projects, find calm and joy in a busy chaotic modern life.
She created www. Hi Amy, I was so pleased to come across your site, you have a brilliant page. I am just the typical crazy athlete who has finished one insane goal and is now looking towards the next. I recently completed the Devizes to Westminster kayak marathon which is an mile kayak race down the River Thames in the UK and am now looking towards my next challenge and have become obsessed with the idea of completing an Ironman.
I do triathlon at the moment with my university triathlon team, mainly sprint and a couple of olympic. The idea of running a marathon after the other two is definitely very very scary, the idea of a marathon at all is scary. I was thinking a sort of two year time frame, so summer to complete it. Some people have said I need at least 3 my parents , other articles have said less.
I study in Southampton in the U. Also training in the Miami heat has definitely been quite a struggle so far, do you have any tips regarding this? Great to hear from you. Training in the summer in Miami is tough. This summer is especially challenging. I would encourage you to not freak out about the Ironman marathon. Crazy but true. Thanks for reading and I hope to have the chance to meet you in person soon.
Hi Amy. I have done a sprint but have set my sights on The race is in Wisconsin in late June. Problem is I live in Chicago. How should I train for open water swims during the freezing months when I only have an indoor pool? Great question and thank you for asking. When you have no access to open water — we swim in a pool.
Hello I am planning to go to my first Ironman in August I already complted few olympics and Would it be possible to provide some support? I live in Norway so it is really difficult to run or ride from Mid October to March. How then a training calendar looks like. I am looking to do ironman canada in and need a training plan to get going I have been biking but nor running or swimming in 7 to 8 months.
Is there a plan to get things moving in the right direction I can put in whatever hours I need to for training. I play Aussie rules footy so my base level fitness is quite high. I can already comfortably swim 5km in a session continuously. I ride during the summer and can clock km in around 3 hours and my running pace is 4min kms for 10km. Are there any sort of training plans for people with my base fitness around?
Is this in Perth? I think if you want a really good time you should get that up near the mark for 1 hour. Running is probably where you need to do the most work. Think your next objective should be 4min kms for 15km.
To get this try doing 5ks at 3. Then see if you can extend the distance from 10k to 15k at 4 min pace. Then go back and target pace for 10k and see if you can maintain 4 min pace upto 20k. Hi I want to do a iron man next year but I needs good training plan that will get me ready thanks.
Any advice would be greatly appreciated. A few years ago I wanted to begin training for a triathlon, but had life obstacles. Now I am ready to commit to serious training. Can you offer me any direction and advice other than what is on this site, which was helpful. Such as diet and recovery. I signed up for the Great Floridian ironman distance that is scheduled for Oct 24th, Where do I start?? I have completed several sprints, a handful of olympics, one half ironman, and one marathon. I am not looking to complete the ironman by a certain time — I simply want to enjoy the experience and finish before the cut off.
I am trying to set up a training schedule, but am unsure of the best approach. Hi I would like to start to train for my first ironman in a years time and I am looking the best advice to start off. Looking to do an ironman late August in Ottawa.
I am looking for a training schedule that will leave me race ready for that time. Thanks for reaching out to us. A member of our Athlete Services team will be in touch with you shortly. I have arthritis in both knees however I am still keen to attempt a full ironman.
I have completed a 35 k walk recently and finished it however I was in a lot of pain at the end. During the ironman is the medication that can be taken to assist with iflamation and joint pain during the race to assist me to finish? I have chronic knee pains at 24 due to 3 acl tears, and on a separate occasion, a double meniscus tear all playing soccer. I took up yoga times per week to increase flexibility and that seems to have helped to subdue some of the pain. In conjunction with all of the other training that I do, this has helped to substantially reduce the pain that I am in and now I run pain free again.
It is a lot of extra work, maybe hours per week, but I would say that it is worth it. Hi there, my goal is training 1 year as smart as I can to make a ironman , step by step, I am Spanish,I live in San Francisco, my training session is 10 hours a week….
Thank you so much. Hi there, I would love get a great work out for ironman, my goal is make 1 ironman in 2 years at least…. I am Spanish, live in California, training a week 10 hours … Thank you. Pingback: Helheten lillabillan.
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