Making the leap from a Triathlete to an Ironman may seem astronomical but an Ironman training program will help you achieve your goals. You might be asking yourself, “how can I prepare for an Ironman (or even a half Ironman) while working full time and taking care of the rest of my life?” The answer is by having a solid Ironman training plan. You will have time to work, play and still train for your Ironman.

The thought of finishing an Ironman may seem impossible but instead of trying to bite off the whole Ironman, start by just setting smaller goals. Goals that can be accomplished and provide a benchmark of progress to keep you motivated. Also remember that you don’t have to be “in it to win it.” Set the goal of finishing within the time limits and having a good time. Sure, 140.6 miles might not sound like a good time right now but it will once you realize your training plan has equipped you to do so.

So where should you get started with an Ironman training program?

First – Be realistic. Use a training program that will actually meet your needs and fit within your schedule. You know your schedule and life better than anyone else so get a base plan and tweak it for your schedule.

Second – You probably are already aware of your nutrition needs from past triathlons but set a full nutrition plan that will work for you and stick to it. Again, you know your circumstances best.

STARTING YOUR TRAINING

Its not likely that you woke up this morning and thought “I’m going to get off this couch and be an Ironman!” You have probably logged quite a few miles and competed in shorter sprint or olympic distance triathlons already. You already know that a training plan is essential. You really should have a professional triathlon coach but we will get into that later. Right now, focus on a base training plan that allows for needed rest and recovery. Overtraining will ultimately lead to injury and will likely sideline your chance to compete. Consulting a triathlon specific physical therapist is also a great option to see your areas that need immediate improvement.

Make sure your plan includes some long distance swims, rides and runs. Preferably, you will want to compete in a full century ride, a full marathon and a full 2.4 mile swim. There is no need to compete in several of each. Instead, focus on different aspects during long training sessions. For example, have several long distance runs but focus on different types of runs. This will include a run to establish your Ironman run pace and also a speed interval run to get your body use to the extra exertion that will be needed to complete your Ironman.

SETTING A WEEKLY PLAN

Focus on setting a plan that makes every workout count. You can’t train seven days a week, especially working full time. Your body will never have time to recover. Training six days a week is recommended but make sure to listen to your body. If its telling you that something is wrong, listen to it. Make sure you have a long training day once a week, usually a day off from work so you can get used to the distances required in an Ironman.

It is essential to focus on what is most important in the race. Therefore, since the swim only consists of about 1/10^th of your race time, don’t spend more than a day or two per week on your swimming. The greatest strides can be made in your cycling and running legs. Its often been said that “an Ironman can’t be won in the swim” so focusing more time on this leg is unnecessary.

The best thing to do (unless you work at 4 am) is to get up early and do your training before you go to work. All Ironman races begin in the early morning hours so it is better to prepare your body to get used to getting up and being ready on race day. This will also keep you from skipping your training because of being tired from work. An added bonus is that it leaves your evening free to spend with the people that often get neglected by those training for an Ironman. J

MAKE YOUR TRAINING HOURS COUNT

• Focus on biggest areas for improvement. More time can be shaved off your total race by going from a decent runner to a good runner than a great swimmer to a perfect swimmer. Fine tuning down to the detail is for professionals. The biggest strides you make come from working on what you are worst at.
• Get enough sleep. The recovery process is essential to proper Ironman training and the best time to recover is during sleep. Getting a full eight hours might seem like a waste but your body will thank you by providing you with greater gains in your training.
• Listen to your body. If you are more sore than should be expected, incredibly fatigued or your resting heart rate is going up, it is likely that you are overtraining. You don’t have to take a training day off completely to recover. Instead, focus on less intensive portions of your training by running pace or practicing technique.

NUTRITION PAVES THE WAY

You have probably already realized the necessity of eating right during your triathlon training. Remember those days you ate poorly and regretted it later? Nutrition is even more essential when it comes to Ironman training. It is has been called the fifth leg (after swim/bike/run/transitions) of the race. Like any vehicle that takes fuel to operate, your body needs the right fuel to keep up the training program you are embarking on.

Water. Do you only drink when you are thirsty? WAY too late. It is recommended to drink a minimum of an ounce for every two pounds you weigh (75 ounces for 150lb. Individual) Of course, this is to be done through the day and not just immediately after you finish your workout. This number will go up depending on climate and intensity and length of your workout.

Eat When? Ask any professional. Smaller portions 6-8 times a day will be the answer 99% of them will tell you (the other 1% don’t know what they are talking about) This will fuel your body throughout the day. Give your body at least 30 minutes to digest before you begin your workout as well. Eating right before training can lead to indigestion and feeling sluggish.

What To Eat On Race Day. The worst thing you can do is change your routine. Your body should be used to digesting food during long training periods. Don’t change what you eat on race day. Even if it is a better plan, your body will not be prepared for it. Eat solid foods that have substance since these take longer to break down and will give you consistent energy.

HAVE A GOOD TIME?

There are few things on this earth that are as physically challenging as an Ironman training program. The Ironman triathlete puts in hours of training, exercising, obsessing over calories and carbs and heart rates but somewhere along the way many forget to have fun. What? Have fun? If you don’t like something it is so much harder to do. Learn to enjoy your training by switching up routes, riding in new locations, training with others (even if they can’t keep up, ride ahead, come back, and ride some more with them!) When you travel to your Ironman destination, make it a vacation. Take in the town, enjoy the sites, spend time with your family. (Usually all of this after the race of course) Ironman training should not be drudgery. It should be life changing!

TRAIN LIKE A ROCKSTAR

If you feel like it is your time to start an Ironman training program but that sense of being overwhelmed still stands in front of you, look into some quality coaching. This doesn’t have to be expensive. Ben Greenfield and Kerry Sullivan are two world class Ironman triathletes and run an up-to-date triathlon training course online. The information they provide will make the difference in your training and the best part is that it you get WAY more training than what you pay for. You can check out the Rockstar Triathlete Academy @ rockstartriathlete.info