Welcome to the Ironman Training Blog,
for those that go long.

Ironman training plan

I've created this mini web site because I wanted to collect together the best ironman training articles and research I could find.

I raced Quelle Challenge Roth in 2009 in 11 hours 55 minutes. Previous to that day I'd never run a marathon and my run time on that day was 3 hours 53 minutes, so for a first time out it was a very succesful day.

Ironman racing is a gamble. You train for a full year then on the day your hoping for good conditions, that your well, you bike doesn't break down. On top of that you need to choose an ironman training plan that fits in with your schedule and that will get you over the line as close to your genetic potential as possible.

Ironman Training - The Swim

The single most important thing you can do with your swimming is to get some video analysis done of your stroke. In my case my timing was out and I was able to correct this early on in my training. A friend of mine who is a strong swimmer (sub 60 minutes ironman swim) gained valuable feedback to get an even more efficient stroke.

The next thing to do is make sure you swim in open water a few times before your race. I did a couple of sessions down at stubbers.

If you're not a confident swimmer then I recommend the Challenge Rothe course as it's a straight out and back swim along a shipping canal. Sighting is very easy and it's shallow at the sides.

The swim is the easiest part of the Ironman in terms of energy, it's technically demanding but I was consider myself a poor swimmer however I only trained once a week at the pool and missed a few weeks too. I still came out with time of 1hr10min for the swim. I've seen some training plans where they want you in the pool at least twice a week, if you want to cut down the hours you spend training the swim is where you can do that I think.

Swim Tips for race day

1. I have a friend who keeps a spare pair of goggle up his wet suit sleeve in case he has his goggles kicked off. If you're not.
2. It's better to walk from swim exit to the bike as this settles your heart rate down.

Ironman Training - The Bike

I've heard the bike leg of an ironman described as a 6 hour picnic. Remember that. I was lucky to read the following article before I raced. Four Keys

Please go and read it now, and remember to read it again before race day. Perhaps print it out. I passed hundreds of people on the run. Not because I'm a fast runner but because they were walking. And these were not beginners who'd blown up. I ran past people with ironman tattoos ! Why, I think it's because I watched my heart rate all the way round on the bike and kept at the lower end of zone 2 and therefore had lots of reserves for the run.

I would definately recommend getting a bike fit, the most efficeint way around the bike course is in the aero position. You'll find yourself popping up out of the aero position a lot if you're not comfortable. To be comfortable you need to have trained in the aero position (I've heard a 1000 miles !) and have a good bike fit.

One way to check your bike fit is to get some photos of yourself on a bike and post into a tri forum which is what this guy has done here How's my position ?

Tri bars vs Aero vs Drops

For the science behind going aero you need to read How Aero is Aero

Training the aero position

First outlined by Chris Boardman in the November 2004 edition of British Cycling and get aero.

1. On your turbo or rollers, warm-up with 10-20 minutes at 90-100rpm, building up from easy to brisk.
2. Drop your speed and select a gear that has you pedalling at 50-60rpm (Boardman own gear was 53x14) and get aero.
3. Do 20 x 6 seconds as hard as possible followed by 24 seconds recovering in the little ring. Stay aero, and keep your body as still as possible during each effort.
4. Do 5-10 minutes at 90-100rpm, building gradually from easy to brisk.
5. Do another 20 x 6 seconds with 24-second recoveries.

Ironman Training - The Run

I basically run 4 times a week due to the way I commute, I would say you need 1 interval session, i.e. My garmin 305 has interval workouts that allow you to run say 1/4 mile then rest 60 seconds. I do that 8 times (which gets me home from work)

The I also do a long run in this order 7, 9, 7, 13. Sometimes I don't feel like doing the long run perhaps I've had a long bike at the weekend (or more likely a night out with the lads) in which case I just miss it out.

Run Walk Strategy

I had a run/walk strtegy, Walk Breaks. by that I mean I ran between aid staions which where every 2km. I then walked through the aid station to take on nutrition which was mainly flat coke by that stage, this was useful as it's quite difficult to drink when running. There's an article here below about the theory behind this and a lively discussion for both sides on this forum. Run Walk Discussion

I ran a maximum distance of 17 miles, it's not necessary to run a marathon, and you're bike training will apparently help your run endurance too. If you like listening to music while you're running then pick a Quelle Challenge as they allow the use of MP3 players on the run which Ironman brand events do not.

I ran with my Garmin 305 which I'd also used on the bike to track my heart rate.

Iron Training Plan - Running Tips

• Try compression socks
• If you have a trisuit on, also have a change in your bag. This will give you the option to chnage into dry clothes if necessary.

Good luck with your Ironman training plan Ironman Wikipedia