However, he did educate himself read ttb and going long and managed to retrofit a training plan for himself. Half ironman training programme here is a basic half ironman programme you can take the lead from. In addition to training, i am seeking whatever means of encouragement i can find and this book about 6 average people training for their ironman fit the bill perfectly. This training plan was produced in partnership with multisport mastery. The 20 week plan is designed for novice runners and people with a reasonable base fitness level, and has been reverseengineered to optimise your training for the goal in hand. You cant go to far wrong if you follow dermott hayes 12 month. There seems to be a fascination with minimal ironman training recently. We are a participant in the amazon services llc associates program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. After deciding which race you wish to key in on, start to build the framework around that race. It was a joke in our triathlon club that ironman triathletes were either single or about to be. Strength training for ironman is, first and foremost, for injury prevention and undoing all the damage incurred by endurance training. An amateur triathlete who wants to attempt an ironman should find a coach or online ironman training plan and stick with it. Warm up with at least 10 minutes of easy riding or running and cool down long enough to reach the designated total workout duration. A marathon run has little in common with an ironman run.
Leading into racespecific training, you need to make sure youre ready to train for the distance and challenge of an ironman race. Depending on your ambitions, chose your frame program from the table below. It takes time for the body to adapt to the new stresses of training without the risk of injury. Able to swim 30 minutes continuously and swimming 6000 yardsweek. Training for your first ironman triathlon race should not solely be focused on increasing volume while neglecting everything else, says spencer smith. It also gave me some of the best kitchen lessons ive ever had.
How to go sub10 in your second ironman in a week and. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more. Halfironman specific training marty gaal, cscs one step beyond keys to season. With a 2plus year plan, you can set up a steady progression from olympic to halfironman to full ironman that conditions your bodyand your family and work colleaguesto your training regimen and schedule. While it is just a beginners plan, the hours per week start at a significant 8 hours and quickly move up to 1518. January 2011 141 super simple i ronman training plan guess what. The 10hour week ironman training plan triathlete triathlete.
Coaches or training plans help minimize the risk of injury and fatigue. Strength training for ironman athletes complete human. The key training period lands about 12 weeks out from race day, and you need to be fit. This ironman training plan is designed to help you enjoy the experience. Ironman training can be both uncomplicated and effective. That was just a week after a disappointing race in his home town at ironman weymouth. It was going to take some drastic changes to what i had been doing before. Give yourself enough time to prepare properly and calmly. Halfironman triathlon if you cant find a halfironman tuneup race to participate in today, do a halfironman time trial on your own instead. How i went from overtraining and eating bags of 39 cent hamburgers to detoxing my body and doing sub10 hour ironman triathlons with less than 10. Week10 strength training main set 10x50m 1500m total tempo bike 45 minutes with last 15. My weekly training hours pretty much doubled from around 10 to 1822. Running at least 3 hours per week comfortably and 65 minutes for a long.
My goal was to prepare a timeefficient, effective training plan that guides you through your final seven weeks of ironman training. This helps to develop specific aspects of your fitness, as well as making sure you dont overdo it. What i didnt quite expect is the way that training for an ironman reshaped the way i thought about food. What training for an ironman taught me about food kitchn. For additional tips, check out the working triathlete book and other articles. A detailed 1 year triathlon training plan perfect for. Were not all professionals athletes who can train and rest all day. You should be comfortably able to complete the race distance for each discipline already. Given yourself a year to train for an ironman and worried about training. Triathlon training training plan 2015 goals get moving super easy calendar nutrition templates how to plan. Andy recently qualified for kona 2017 after smashing out a sub10 time on the tough ironman wales course. In fact, it is a mistake to do so for most triathletes. It may cost more in the short term, but when compared to the cost of surgery it is money well spent. Key components needed for sub 12 hr ironman kdlsch111 in reply to.
While its tough to describe going long briefly, heres the deal. Strength maintenance is a secondary goal, even for the experienced strength trainees coming to ironman. How to break 10 hours in an ironman on 10 hours per. Ben greenfield gives 10 strategies on how to train for an ironman. The first was making the biggest increase on the bike and in the pool. The training sessions can be completed in a number of locations. The thought of doing one yourself, none the less having considered that thought long enough to be looking for a 1 year triathlon training plan, boarders on the heroic. Lets start by quelling a common belief that ironman triathletes perpetuate. Training for triathlons ultimate challenge second edition, new edition, 2nd by friel, joe, byrn, gordon isbn. How to break 10 in an ironman, sub 10, ironman training on 10 hours per week. Thats right, in just a little over 8 months, you can bring yourself from a base fitness level all the way to swimming 2. Your training will consist anywhere from 1025 hours per week, depending on. Training for an ironman doesnt have to be as daunting as it can seem. Ironman is, arguably, the worlds toughest athletic competition, with a 2.
This schedule is targeted at the athlete looking for an 1114hour finishing time, ideally with experience racing a half ironman. So what if we told you you could do it in just 10 hours. Also known as medium or middle distance, this event consists of a 1. You can t go to far wrong if you follow dermott hayes 12 month. 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. How to train for an ironman with the goal of finishing in. A detailed 1 year triathlon training plan perfect for your first. Here are some assumptions that were making about the athlete about to embark on this ironman training plan. Super simple 20 week ironman training plan training plan. Enter keyword s best sellers weeks high to low weeks low to high hoursweek high to low hoursweek low to high price high to low price low to high. 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.
Halfironman specific training one step beyond coaching. Kept in that perspective, it is easy to see how little is needed. A sub 10 ironman in 10 hours per week 2019 triforce triathlon. Friels the triathletes training bible is good and the latest addition just came out last year. The tri race season 2017 ended with my second sub 10 hour ironman race in barcelona see previous post. If it helps, one of my bestfriends just concluded his first season with an iron distance tri. The small baby steps designed in the plan, along with the injury prevention exercises will help your body change and adapt to the 3 sports, the training.
Microsoft word balance half ironman training program. Type of training program 1 finish time around 12h 56 training sessions a week 46,5 hours a week program 2 finish time around 11h 79 training sessions a week. Until then you should try to swim, bike and runwalk at least twice a week for each discipline. Congratulations for taking on this epic journey to complete an event like no other a 140. Your workouts are done in zones, determined by your heart rate hr. Matt fitzgerald provides a simpletofollow 16 week training plan for the half ironman distance. I dont know if this is your first im, or youre looking to improve from a previous time. I ordered this book because i am training for the florida ironman in panama city, fl on november 2, 20. He didnt follow a book training plan nor hire a coach. Week 10 strength training main set 10x50m 1500m total tempo bike 45 minutes with last 15.
Its a lot more about endurance and nutrition and sucking it up rather than speed. Going long has long been the bestselling book on the subject of training for the ironman. American and twotime ironman world championship winner tim deboom called this preparation, training to be able to train. In addition it is supported by a robust training managemen. Simply the idea of completing an ironman triathlon, could leave any sane person in awe. Hey guys, my sub 4 hour marathon training plan is designed around the popular marathon goal of beating the four hour clock. You should already be consistently training 810 hours per week before beginning and ideally you should have completed some olympic distance races. This free training plan is written to prepare you to finish your first ironman. Joe friels training books have made the once crazy sport of triathlon. It is not necessary to run a marathon in training for an ironman. Training for an ironman can be a daunting prospect with some saying you should be giving at least 15 hours a week of your time to training. My goal for my second ironman was to finish in just under 12 hours. It is a 15 week programme which means you count back 15 weeks and then you start the programme. You think you could manage a marathon pace of 10 to 11minute miles total run time between 4.
So, we created a plan that allows for the timeconstrained athlete to successfully finish an ironman race. It is written using zones derived from heart rate based on percentage of your threshold heart rate. Hes trained by will newbery, whos another friend of ph and whos been featured on our blog in the past. Now this completely revised new edition, friel and byrn directly advise the novice, intermediate, and elite triathlete, making it the most comprehensive and nuanced guide to ironman training ever written. My personal experience is that sub 5 is easily doable in a half with decent training while sub 10 on a full is a lot, a lot harder. This plan is 16 weeks long and will prepare you for an ironman or other full distance triathlon. This official illustrated book celebrates every aspect of the race, from its history and legendary competitors to its major global events, and provides practical advice on how to succeed at this demanding contest. And to help you out, weve got a free 36 week ironman training plan. Book cover of dirk bockel the art of triathlon training.
Olympic distance 8595% threshold subthreshold sprint 90100% threshold sub to atthreshold. My experience is based on working down from a bigger time to t. These two acknowledged experts present traditional, baseline training advice covering the business of the swimming, biking, and running and so much more. By matt fitzgerald throughout the 1980s a certain triathlete trained hard but with incredible monotony. Ironman triathlon motivation ironman triathlon tattoo triathlon humor triathlon women triathlon wetsuit sport nature triathalon sports graphic design bike photography. Individuals who are active but not in regular ironman training. This 43 page ebook includes strength training, nutrition guidance, injury.
Try to build the distances up each week in total by 10%. The science behind the training concepts is changing and he continues to provide updates. This schedule is targeted at the athlete looking for an 1114hour finishing time, ideally with experience racing a. Twentysixpointtwo miles are a lot longer after several. Right now you arent training for your ironman,you are training to get fit enough to be able to do the training for your ironmanthat training starts next year.