Ironman Triathlon
Discussion
Hi All,
I'm after some advice with regards training for an Ironman and I'm hoping there may be some experience within pistonheads. I have done a bit of research over the last few years and I am bordering on finally signing up. The thing that is holding me back is my relative inexperience when it comes to cycling or triathlons in general. Also the how to train for 3 disciplines at the same time as I've only ever focused on 1 with supporting exercises.
I come from a running background having gone up to 100km ultra runs so I'm not completely new to endurance. I have also rowed a lot over the past few years up to 50km a week whilst running and I am in good physical fitness at the moment.
So to those who have done or are doing Ironmans, how do you fit in the training for 3 disciplines and at what split over the week. As a relatively new cyclist should I be focusing on building up distance first? Also do you increase the distances in each at the same time or staggered over the year whilst just maintaining fitness. Finally recovery, what do you do to ensure recovery and avoid illness/injury.
Thanks in advance for any help.
I'm after some advice with regards training for an Ironman and I'm hoping there may be some experience within pistonheads. I have done a bit of research over the last few years and I am bordering on finally signing up. The thing that is holding me back is my relative inexperience when it comes to cycling or triathlons in general. Also the how to train for 3 disciplines at the same time as I've only ever focused on 1 with supporting exercises.
I come from a running background having gone up to 100km ultra runs so I'm not completely new to endurance. I have also rowed a lot over the past few years up to 50km a week whilst running and I am in good physical fitness at the moment.
So to those who have done or are doing Ironmans, how do you fit in the training for 3 disciplines and at what split over the week. As a relatively new cyclist should I be focusing on building up distance first? Also do you increase the distances in each at the same time or staggered over the year whilst just maintaining fitness. Finally recovery, what do you do to ensure recovery and avoid illness/injury.
Thanks in advance for any help.
A very good friend of mine is a Dr of sports science and has this year completed his first half ironman to help him understand his clients needs better, he loved it! much of his work is helping with coaching people like yourself, setting out training plans, and helping to schedule them into day to day life. i assume i can't post a direct link here, but happy to DM his details if you're interested? he helped me so much with my cycling, and years down the line id swear my base fitness is due to training well when i was seeing him.
good luck with it!
craig.
good luck with it!
craig.
Fergie87 said:
Hi All,
I come from a running background having gone up to 100km ultra runs so I'm not completely new to endurance. I have also rowed a lot over the past few years up to 50km a week whilst running and I am in good physical fitness at the moment.
So to those who have done or are doing Ironmans, how do you fit in the training for 3 disciplines and at what split over the week. As a relatively new cyclist should I be focusing on building up distance first? Also do you increase the distances in each at the same time or staggered over the year whilst just maintaining fitness. Finally recovery, what do you do to ensure recovery and avoid illness/injury.
Thanks in advance for any help.
I can only comment on the cycling part.I come from a running background having gone up to 100km ultra runs so I'm not completely new to endurance. I have also rowed a lot over the past few years up to 50km a week whilst running and I am in good physical fitness at the moment.
So to those who have done or are doing Ironmans, how do you fit in the training for 3 disciplines and at what split over the week. As a relatively new cyclist should I be focusing on building up distance first? Also do you increase the distances in each at the same time or staggered over the year whilst just maintaining fitness. Finally recovery, what do you do to ensure recovery and avoid illness/injury.
Thanks in advance for any help.
How long in time is your longest ride so far?
With your endurance background you will have a fantastic CV system. You just need to get your cycling conditioning slowly up to match your CV system as this is a big injury risk because of the imbalance eg When you first started rowing, did you do a 10km row or build up to it.
Because of your underlying endurance I would focus more on getting your cycling conditioning/distance up first so you can take advantage of said endurance.
Another thing I found is that 3+ consecutive days of 2 hours rides was better than a one-off 6 hour ride for building endurance, but you should have this knowledge of what works best for you from your running.
Fergie87 said:
Hi All,
I'm after some advice with regards training for an Ironman and I'm hoping there may be some experience within pistonheads. I have done a bit of research over the last few years and I am bordering on finally signing up. The thing that is holding me back is my relative inexperience when it comes to cycling or triathlons in general. Also the how to train for 3 disciplines at the same time as I've only ever focused on 1 with supporting exercises.
I come from a running background having gone up to 100km ultra runs so I'm not completely new to endurance. I have also rowed a lot over the past few years up to 50km a week whilst running and I am in good physical fitness at the moment.
So to those who have done or are doing Ironmans, how do you fit in the training for 3 disciplines and at what split over the week. As a relatively new cyclist should I be focusing on building up distance first? Also do you increase the distances in each at the same time or staggered over the year whilst just maintaining fitness. Finally recovery, what do you do to ensure recovery and avoid illness/injury.
Thanks in advance for any help.
Hi Fergie,I'm after some advice with regards training for an Ironman and I'm hoping there may be some experience within pistonheads. I have done a bit of research over the last few years and I am bordering on finally signing up. The thing that is holding me back is my relative inexperience when it comes to cycling or triathlons in general. Also the how to train for 3 disciplines at the same time as I've only ever focused on 1 with supporting exercises.
I come from a running background having gone up to 100km ultra runs so I'm not completely new to endurance. I have also rowed a lot over the past few years up to 50km a week whilst running and I am in good physical fitness at the moment.
So to those who have done or are doing Ironmans, how do you fit in the training for 3 disciplines and at what split over the week. As a relatively new cyclist should I be focusing on building up distance first? Also do you increase the distances in each at the same time or staggered over the year whilst just maintaining fitness. Finally recovery, what do you do to ensure recovery and avoid illness/injury.
Thanks in advance for any help.
Congrats on (nearly) taking the plunge!
Strangely I seem to be completing the opposite journey to you, moving from Ironman (and triathlon in general) to Ultra Running (Got my first 100k on Saturday). I've done 6 full Ironman distance events and results have ranged from beating my targets to limping home bruised and battered, so hopefully I can be of some help.
To be upfront, training for a full ironman is a time-intensive endeavor. I found that at my training peak of a 16 week training plan I would log circa 20 hours a week. However, it's not as bad as it sounds as you do get a cross training effect where swimming especially can promote recovery from the other disciplines - see below:
Swimming: Technique is super important, I say this as not the greatest swimmer, you haven't said how experienced a swimmer you are but this is one area where a bit of coaching will work wonders. Also do as much open water swimming as you can as part of your training. Get all the fears out of your system before race day.
Cycling: As you say you are a relatively new cyclist I'd focus on building up time in the saddle. The fitness will come but bike handing skills, plus getting used to gears and the bike position (TT or road) can only be done by spending time on the bike.
Running: You're a very experienced runner so you know what you're doing there, what I will say is that weirdly I get less soreness post race from an Ironman than I do from running a marathon. Apparently its to do with the muscles already being warmed up from cycling etc.
In terms of training split I'd aim for the below:
2 x Swim. 1 pool session and 1 open water
3 x Bike. 2 shorter Rides/commutes and 1 long ride at the weekend
3 x Run. 2 pre-work Runs and a 1 long run at the weekend
The distance or time spent on the above would increase through the training cycle, and as you can see there will be some days where you do multiple training sessions in 1 day. I always used to have Mondays as a Rest Day though.
The main thing is to enjoy the process - the event should be the icing on the cake as all the work has been done beforehand.
Cheers
J
a friend of mine has completed 10 Ironman. He swears by doing absolutely minimal running training and concentrating his effort on the bike and then swimming. In his opinion you are pretty much toast by the cycle anyway so its a mental battle more than physical to shuffle the marathon.
I think he's broken 12 hours so not a super elite but no slouch either.
I think he also suggested never doing the UK one in Bolton.....ever. Gruesome cycle by his account.
I think he's broken 12 hours so not a super elite but no slouch either.
I think he also suggested never doing the UK one in Bolton.....ever. Gruesome cycle by his account.
Some great advice here I've only done half distance. I used training as a summer motivator to get fit and control wieght for my other goals in mountaineering and skiing.
In general train weaknesses not strengths
Consider joining a club. You might get access to coaching, training buddies - helpful for OWS. Accountability, motivation - you probably don't need it but it can help for those early pool starts.
If no local tri club join a local chain gang. Non cycling triathletes can be fit and fast but are absolutely terrible on a bike and need to learn road manners and skills. You might be able to borrow equipment for your early races and get advice/contacts in re bike fit. For shorter distances a road bike with tri bars will be OK but for IM you will probably want a more dedicated machine.
I wouldn't consider doing longer distance tri without a power meter. Really useful in training to make sure you are in the prescribed zone. In race it can help you measure your effort as adrenaline and desire to pass people can make you ride faster more easily but will come at a price paid in the run.
Definitely get quite a bit of open water swimming. I'm not a great swimmer and wasn't scared of water immersion etc. but I was surprised at the odd panicky disorientating feelings you get swimming and mass starts at large events are not the first time to experience this. Having said that if you can tolerate the 'washing machine' the drafting effect in swimming is quite considerable.
Include at least a few shorter distance events. The degree of organisation and complexity is out of any proportion to running or cycling events and you don't want to lose your bike coming out of the swim or get DQd for a daft error.
Practice transitions (more critical for shorter events) - 'free speed'. When I geeked over my own stats I was always in top 10% on transitions.
Don't ignore strength and mobility and other recovery aids. You need strength to tolerate the training and to maintain form in the run. IM athletes are surprisingly chunky (not massive but not typical runner or indeed shorter distance build)
Do 'brick sessions' bike into run particularly to prepare you for IM you need to be able to tolerate a long run after a long ride a your predicted IM run pace. Expect this to be a good bit slower than your normal marathon pace. I'd consider brick runs beign the only running you do.
If you plan for next summer then I would say a sprint March/April and olympic April/May, a half May/June would be the minimum I'd recommend. Racing is a great learning experience.
Nutrition - you'll know what works for you but the ride is a massive opportunity to fuel for the run. Your training and practice races will help. It's worth finding out what the drinks/nutrition handed out in your event so you can try these in advance and see if they suit you.
Daft as it sounds , a dedicated tri bag is useful as you can get properly organised
You are more likely to need the support of a willling partner both through training and on the day of the even iitself, particularly if abroad.
In general train weaknesses not strengths
Consider joining a club. You might get access to coaching, training buddies - helpful for OWS. Accountability, motivation - you probably don't need it but it can help for those early pool starts.
If no local tri club join a local chain gang. Non cycling triathletes can be fit and fast but are absolutely terrible on a bike and need to learn road manners and skills. You might be able to borrow equipment for your early races and get advice/contacts in re bike fit. For shorter distances a road bike with tri bars will be OK but for IM you will probably want a more dedicated machine.
I wouldn't consider doing longer distance tri without a power meter. Really useful in training to make sure you are in the prescribed zone. In race it can help you measure your effort as adrenaline and desire to pass people can make you ride faster more easily but will come at a price paid in the run.
Definitely get quite a bit of open water swimming. I'm not a great swimmer and wasn't scared of water immersion etc. but I was surprised at the odd panicky disorientating feelings you get swimming and mass starts at large events are not the first time to experience this. Having said that if you can tolerate the 'washing machine' the drafting effect in swimming is quite considerable.
Include at least a few shorter distance events. The degree of organisation and complexity is out of any proportion to running or cycling events and you don't want to lose your bike coming out of the swim or get DQd for a daft error.
Practice transitions (more critical for shorter events) - 'free speed'. When I geeked over my own stats I was always in top 10% on transitions.
Don't ignore strength and mobility and other recovery aids. You need strength to tolerate the training and to maintain form in the run. IM athletes are surprisingly chunky (not massive but not typical runner or indeed shorter distance build)
Do 'brick sessions' bike into run particularly to prepare you for IM you need to be able to tolerate a long run after a long ride a your predicted IM run pace. Expect this to be a good bit slower than your normal marathon pace. I'd consider brick runs beign the only running you do.
If you plan for next summer then I would say a sprint March/April and olympic April/May, a half May/June would be the minimum I'd recommend. Racing is a great learning experience.
Nutrition - you'll know what works for you but the ride is a massive opportunity to fuel for the run. Your training and practice races will help. It's worth finding out what the drinks/nutrition handed out in your event so you can try these in advance and see if they suit you.
Daft as it sounds , a dedicated tri bag is useful as you can get properly organised
You are more likely to need the support of a willling partner both through training and on the day of the even iitself, particularly if abroad.
craigthecoupe said:
A very good friend of mine is a Dr of sports science and has this year completed his first half ironman to help him understand his clients needs better, he loved it! much of his work is helping with coaching people like yourself, setting out training plans, and helping to schedule them into day to day life. i assume i can't post a direct link here, but happy to DM his details if you're interested? he helped me so much with my cycling, and years down the line id swear my base fitness is due to training well when i was seeing him.
good luck with it!
craig.
Thanks for the reply. Yes please send over the details. good luck with it!
craig.
Ashfordian said:
I can only comment on the cycling part.
How long in time is your longest ride so far?
With your endurance background you will have a fantastic CV system. You just need to get your cycling conditioning slowly up to match your CV system as this is a big injury risk because of the imbalance eg When you first started rowing, did you do a 10km row or build up to it.
Because of your underlying endurance I would focus more on getting your cycling conditioning/distance up first so you can take advantage of said endurance.
Another thing I found is that 3+ consecutive days of 2 hours rides was better than a one-off 6 hour ride for building endurance, but you should have this knowledge of what works best for you from your running.
My longest ride was last Saturday and was 29 miles at 2:07 and I definitely went out to fast. I went out with the view of testing my cycling endurance and went home when it became uncomfortable. It was quite hilly and completed on mountain bike as I don't have a road bike yet.How long in time is your longest ride so far?
With your endurance background you will have a fantastic CV system. You just need to get your cycling conditioning slowly up to match your CV system as this is a big injury risk because of the imbalance eg When you first started rowing, did you do a 10km row or build up to it.
Because of your underlying endurance I would focus more on getting your cycling conditioning/distance up first so you can take advantage of said endurance.
Another thing I found is that 3+ consecutive days of 2 hours rides was better than a one-off 6 hour ride for building endurance, but you should have this knowledge of what works best for you from your running.
With regards rowing, it took me about 6 months to build up a half marathon. It is by far the hardest form of exercise I've done.
Thanks for the advice I do intend to build up slowly as I don't fancy an injury.
JimmyD78 said:
Hi Fergie,
Congrats on (nearly) taking the plunge!
Strangely I seem to be completing the opposite journey to you, moving from Ironman (and triathlon in general) to Ultra Running (Got my first 100k on Saturday). I've done 6 full Ironman distance events and results have ranged from beating my targets to limping home bruised and battered, so hopefully I can be of some help.
To be upfront, training for a full ironman is a time-intensive endeavor. I found that at my training peak of a 16 week training plan I would log circa 20 hours a week. However, it's not as bad as it sounds as you do get a cross training effect where swimming especially can promote recovery from the other disciplines - see below:
Swimming: Technique is super important, I say this as not the greatest swimmer, you haven't said how experienced a swimmer you are but this is one area where a bit of coaching will work wonders. Also do as much open water swimming as you can as part of your training. Get all the fears out of your system before race day.
Cycling: As you say you are a relatively new cyclist I'd focus on building up time in the saddle. The fitness will come but bike handing skills, plus getting used to gears and the bike position (TT or road) can only be done by spending time on the bike.
Running: You're a very experienced runner so you know what you're doing there, what I will say is that weirdly I get less soreness post race from an Ironman than I do from running a marathon. Apparently its to do with the muscles already being warmed up from cycling etc.
In terms of training split I'd aim for the below:
2 x Swim. 1 pool session and 1 open water
3 x Bike. 2 shorter Rides/commutes and 1 long ride at the weekend
3 x Run. 2 pre-work Runs and a 1 long run at the weekend
The distance or time spent on the above would increase through the training cycle, and as you can see there will be some days where you do multiple training sessions in 1 day. I always used to have Mondays as a Rest Day though.
The main thing is to enjoy the process - the event should be the icing on the cake as all the work has been done beforehand.
Cheers
J
Good on you for getting into ultras eating whilst running is something you should be well used to and was such a novelty for me.Congrats on (nearly) taking the plunge!
Strangely I seem to be completing the opposite journey to you, moving from Ironman (and triathlon in general) to Ultra Running (Got my first 100k on Saturday). I've done 6 full Ironman distance events and results have ranged from beating my targets to limping home bruised and battered, so hopefully I can be of some help.
To be upfront, training for a full ironman is a time-intensive endeavor. I found that at my training peak of a 16 week training plan I would log circa 20 hours a week. However, it's not as bad as it sounds as you do get a cross training effect where swimming especially can promote recovery from the other disciplines - see below:
Swimming: Technique is super important, I say this as not the greatest swimmer, you haven't said how experienced a swimmer you are but this is one area where a bit of coaching will work wonders. Also do as much open water swimming as you can as part of your training. Get all the fears out of your system before race day.
Cycling: As you say you are a relatively new cyclist I'd focus on building up time in the saddle. The fitness will come but bike handing skills, plus getting used to gears and the bike position (TT or road) can only be done by spending time on the bike.
Running: You're a very experienced runner so you know what you're doing there, what I will say is that weirdly I get less soreness post race from an Ironman than I do from running a marathon. Apparently its to do with the muscles already being warmed up from cycling etc.
In terms of training split I'd aim for the below:
2 x Swim. 1 pool session and 1 open water
3 x Bike. 2 shorter Rides/commutes and 1 long ride at the weekend
3 x Run. 2 pre-work Runs and a 1 long run at the weekend
The distance or time spent on the above would increase through the training cycle, and as you can see there will be some days where you do multiple training sessions in 1 day. I always used to have Mondays as a Rest Day though.
The main thing is to enjoy the process - the event should be the icing on the cake as all the work has been done beforehand.
Cheers
J
Swimming: I am a confident swimmer and have done quite a bit of open water swimming in the past. My technique is good as I have swimming coaching (ex girlfriend was a coach). I intend on going next week to see what my current swimming level is like.
Cycling: I currently only own a mountain bike but a friend is lending me a road bike for a few months so I can get some guage of what it's like. My main concern is what increments I should be going up in and making progress without overdoing it. Is it like running where 10% a week increase is acceptable?
Running: it's good to hear about the soreness. I'm confident in the running part and have no concerns there. As for long training weeks, I have planned that I can commit 2hrs a day and one long day on a weekend. So hoping I have fit it all in within that.
Thanks for all the advice.
wrencho said:
a friend of mine has completed 10 Ironman. He swears by doing absolutely minimal running training and concentrating his effort on the bike and then swimming. In his opinion you are pretty much toast by the cycle anyway so its a mental battle more than physical to shuffle the marathon.
I think he's broken 12 hours so not a super elite but no slouch either.
I think he also suggested never doing the UK one in Bolton.....ever. Gruesome cycle by his account.
I dont plan on doing Bolton, I looked at the route and don't fancy that for my first. I think he's broken 12 hours so not a super elite but no slouch either.
I think he also suggested never doing the UK one in Bolton.....ever. Gruesome cycle by his account.
Barchettaman said:
Best of luck, but why aren’t you working your way up through the distances first?
You’ll learn much more about how you react to the training for the three disciplines that way, and how your body copes on race day.
I do intend on working my way up on the cycle, I know I can do the run as I've done back to back marathons etc. I'll be testing myself on the swim over the next week to see where I'm at. The race isn't until July so I have plenty of time to guage where I'm at. You’ll learn much more about how you react to the training for the three disciplines that way, and how your body copes on race day.
oddman said:
Some great advice here I've only done half distance. I used training as a summer motivator to get fit and control wieght for my other goals in mountaineering and skiing.
In general train weaknesses not strengths
Consider joining a club. You might get access to coaching, training buddies - helpful for OWS. Accountability, motivation - you probably don't need it but it can help for those early pool starts.
If no local tri club join a local chain gang. Non cycling triathletes can be fit and fast but are absolutely terrible on a bike and need to learn road manners and skills. You might be able to borrow equipment for your early races and get advice/contacts in re bike fit. For shorter distances a road bike with tri bars will be OK but for IM you will probably want a more dedicated machine.
I wouldn't consider doing longer distance tri without a power meter. Really useful in training to make sure you are in the prescribed zone. In race it can help you measure your effort as adrenaline and desire to pass people can make you ride faster more easily but will come at a price paid in the run.
Definitely get quite a bit of open water swimming. I'm not a great swimmer and wasn't scared of water immersion etc. but I was surprised at the odd panicky disorientating feelings you get swimming and mass starts at large events are not the first time to experience this. Having said that if you can tolerate the 'washing machine' the drafting effect in swimming is quite considerable.
Include at least a few shorter distance events. The degree of organisation and complexity is out of any proportion to running or cycling events and you don't want to lose your bike coming out of the swim or get DQd for a daft error.
Practice transitions (more critical for shorter events) - 'free speed'. When I geeked over my own stats I was always in top 10% on transitions.
Don't ignore strength and mobility and other recovery aids. You need strength to tolerate the training and to maintain form in the run. IM athletes are surprisingly chunky (not massive but not typical runner or indeed shorter distance build)
Do 'brick sessions' bike into run particularly to prepare you for IM you need to be able to tolerate a long run after a long ride a your predicted IM run pace. Expect this to be a good bit slower than your normal marathon pace. I'd consider brick runs beign the only running you do.
If you plan for next summer then I would say a sprint March/April and olympic April/May, a half May/June would be the minimum I'd recommend. Racing is a great learning experience.
Nutrition - you'll know what works for you but the ride is a massive opportunity to fuel for the run. Your training and practice races will help. It's worth finding out what the drinks/nutrition handed out in your event so you can try these in advance and see if they suit you.
Daft as it sounds , a dedicated tri bag is useful as you can get properly organised
You are more likely to need the support of a willling partner both through training and on the day of the even iitself, particularly if abroad.
Thanks for all this, I'll be looking into a power meter as I know from running that I tend to push too hard on inclines and I noticed the same on my little cycle last week. In general train weaknesses not strengths
Consider joining a club. You might get access to coaching, training buddies - helpful for OWS. Accountability, motivation - you probably don't need it but it can help for those early pool starts.
If no local tri club join a local chain gang. Non cycling triathletes can be fit and fast but are absolutely terrible on a bike and need to learn road manners and skills. You might be able to borrow equipment for your early races and get advice/contacts in re bike fit. For shorter distances a road bike with tri bars will be OK but for IM you will probably want a more dedicated machine.
I wouldn't consider doing longer distance tri without a power meter. Really useful in training to make sure you are in the prescribed zone. In race it can help you measure your effort as adrenaline and desire to pass people can make you ride faster more easily but will come at a price paid in the run.
Definitely get quite a bit of open water swimming. I'm not a great swimmer and wasn't scared of water immersion etc. but I was surprised at the odd panicky disorientating feelings you get swimming and mass starts at large events are not the first time to experience this. Having said that if you can tolerate the 'washing machine' the drafting effect in swimming is quite considerable.
Include at least a few shorter distance events. The degree of organisation and complexity is out of any proportion to running or cycling events and you don't want to lose your bike coming out of the swim or get DQd for a daft error.
Practice transitions (more critical for shorter events) - 'free speed'. When I geeked over my own stats I was always in top 10% on transitions.
Don't ignore strength and mobility and other recovery aids. You need strength to tolerate the training and to maintain form in the run. IM athletes are surprisingly chunky (not massive but not typical runner or indeed shorter distance build)
Do 'brick sessions' bike into run particularly to prepare you for IM you need to be able to tolerate a long run after a long ride a your predicted IM run pace. Expect this to be a good bit slower than your normal marathon pace. I'd consider brick runs beign the only running you do.
If you plan for next summer then I would say a sprint March/April and olympic April/May, a half May/June would be the minimum I'd recommend. Racing is a great learning experience.
Nutrition - you'll know what works for you but the ride is a massive opportunity to fuel for the run. Your training and practice races will help. It's worth finding out what the drinks/nutrition handed out in your event so you can try these in advance and see if they suit you.
Daft as it sounds , a dedicated tri bag is useful as you can get properly organised
You are more likely to need the support of a willling partner both through training and on the day of the even iitself, particularly if abroad.
I am looking for a tri club at the moment but it's not going to be easy I don't think with my shifts my training times aren't really lining up with clubs.
For strength and conditioning I plan to keep my current core strength routine and add in some bodyweight conditioning. Also for bike/run sessions I was planning to leave this closer to the race say 3 months out once I have all the distances separately. Would this be OK?
I'll look into doing a half and some Olympics around spring time. Oddly I hadn't considered that.
Nutrition, I found out that cycling takes more out of me than I expected so I have to get on top of that. I have a decent running back and camelback etc. I don't know if it's something usually used but I think it will work best for me for the cycle and run.
Thanks for all the advice.
Did Staffordshire 70.3 in June and doing Weymouth 70.3 on the 18th September. 140.6 Bolton next year, with a couple of 70.3's before.
I've used to date the MyProCoach training plans. Staffordshire i got over the line no problems (beyond cramping on the run). Weymouth i've used the same approach, but i am going into it without the same level of fitness as Stafforshire, plus it is a sea swim.
Here is a taster of my 70.3 for a couple of weeks. https://thumbsnap.com/f/CYHMcneC
I've used to date the MyProCoach training plans. Staffordshire i got over the line no problems (beyond cramping on the run). Weymouth i've used the same approach, but i am going into it without the same level of fitness as Stafforshire, plus it is a sea swim.
Here is a taster of my 70.3 for a couple of weeks. https://thumbsnap.com/f/CYHMcneC
Edited by BobSaunders on Thursday 8th September 20:38
Edited by BobSaunders on Thursday 8th September 20:38
Fergie87 said:
I dont plan on doing Bolton, I looked at the route and don't fancy that for my first.
Do wales, one of the hardest to do. I’ve only ever done one triathlon (ironman wales 2016). That’s my only marathon to. 13.5 hrs for me. 4hr 20 marathon so not super fast but not super slow either. Followed the don fink training plan, fobbed off much of the swimming training towards the end and concentrated in running.
Was told you gain more time on the run than you will on the bike and you’ll gain more on the bike than you will the swim.
Fergie87 said:
I dont plan on doing Bolton, I looked at the route and don't fancy that for my first.
Do wales, one of the hardest to do. I’ve only ever done one triathlon (ironman wales 2016). That’s my only marathon to. 13.5 hrs for me. 4hr 20 marathon so not super fast but not super slow either. Followed the don fink training plan, fobbed off much of the swimming training towards the end and concentrated in running.
Was told you gain more time on the run than you will on the bike and you’ll gain more on the bike than you will the swim.
I did the ironman distance Outlaw triathlon in Nottingham a few years ago after first doing a half event (Henley Half).
I'm no expert in training plans so can't offer much there. What I found important was trying to find a pace on the cycling and running legs that you can sustain for long periods, including taking on food. I assume you have a good understand of this from the Ultra runs though.
My technique was to keep my HR under a certain level (using my Garmin to alert me) and taking on food at regular intervals (a big lump of buttered malt loaf 30 mins on the bike, then jelly babies on the run). I'd love to do it again, but I've since had 2 kids so time for training is limited.
I would recommend the Outlaw event. Pretty much flat bike, followed by a pancake flat run.
Good luck.
I'm no expert in training plans so can't offer much there. What I found important was trying to find a pace on the cycling and running legs that you can sustain for long periods, including taking on food. I assume you have a good understand of this from the Ultra runs though.
My technique was to keep my HR under a certain level (using my Garmin to alert me) and taking on food at regular intervals (a big lump of buttered malt loaf 30 mins on the bike, then jelly babies on the run). I'd love to do it again, but I've since had 2 kids so time for training is limited.
I would recommend the Outlaw event. Pretty much flat bike, followed by a pancake flat run.
Good luck.
Fergie87 said:
Hi All,
I'm after some advice with regards training for an Ironman and I'm hoping there may be some experience within pistonheads. I have done a bit of research over the last few years and I am bordering on finally signing up. The thing that is holding me back is my relative inexperience when it comes to cycling or triathlons in general. Also the how to train for 3 disciplines at the same time as I've only ever focused on 1 with supporting exercises.
I come from a running background having gone up to 100km ultra runs so I'm not completely new to endurance. I have also rowed a lot over the past few years up to 50km a week whilst running and I am in good physical fitness at the moment.
So to those who have done or are doing Ironmans, how do you fit in the training for 3 disciplines and at what split over the week. As a relatively new cyclist should I be focusing on building up distance first? Also do you increase the distances in each at the same time or staggered over the year whilst just maintaining fitness. Finally recovery, what do you do to ensure recovery and avoid illness/injury.
Thanks in advance for any help.
Joe Friel’s Triathlete’s Training Bible is good, so is Don Fink’s Be Iron Fit. You can construct your own 30 week training programme from the latter. I'm after some advice with regards training for an Ironman and I'm hoping there may be some experience within pistonheads. I have done a bit of research over the last few years and I am bordering on finally signing up. The thing that is holding me back is my relative inexperience when it comes to cycling or triathlons in general. Also the how to train for 3 disciplines at the same time as I've only ever focused on 1 with supporting exercises.
I come from a running background having gone up to 100km ultra runs so I'm not completely new to endurance. I have also rowed a lot over the past few years up to 50km a week whilst running and I am in good physical fitness at the moment.
So to those who have done or are doing Ironmans, how do you fit in the training for 3 disciplines and at what split over the week. As a relatively new cyclist should I be focusing on building up distance first? Also do you increase the distances in each at the same time or staggered over the year whilst just maintaining fitness. Finally recovery, what do you do to ensure recovery and avoid illness/injury.
Thanks in advance for any help.
Avoiding illness - eat well, don’t get run down. Avoiding injury - I’d say most long distance tri-injuries are running-related. People with big aerobic engines but poor running form put in miles which end up repeating subtly poor running movement. You should be ok on that score.
Bike injuries are usually from falling off (don’t!) or lower back or patella tendons. An aggressively set up tri bike isn’t a great choice for a first IM. Even after a few HIMs I found it challenging. A better choice would be a road bike with a forward (76 degree) seat post and a tri bar front end set quite high. You want to favour comfort over aero as you’ll be riding a long time.
Swimming. You don’t mention being a swimmer. If you’re not, get some lessons. It’s by far and away the discipline where technique saves energy. Even something as simple as sighting will save you swimming in a zig zag. And find out how to protect your shoulder joints.
Fitting it all in. You won’t, at least you probably won’t. Don’t fret about that. Be as consistent as you can be. With IM training it’s about volume rather than bearding yourself in each session.
One was enough for me. The final couple of hours isn’t a pleasant experience; the training volumes are selfish; and it’s more of a complete it than compete in it thing. HIMs I found to be preferable on every front. At least for a while.
Good luck. The feeling of crossing the line is (more or less!) worth it.
Edited by anonymous-user on Friday 9th September 15:40
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