A Guide To Your Best IRONMAN Training Plan
As a regular follower of Purple Patch, you will be well aware of my belief that true performance evolution is born from a consistent training program that is integrated into the rigors of your time-starved life. I never tire of referencing the importance of ‘embracing the journey,’ and for a good reason. The only fool-proof long-term performance approach is to adopt a training plan that ebbs and flows with the fluctuating demands of life and is supported by habits that optimize the results of that planning and hard work.
But guess what, this is life, and things don’t always pan out perfectly. So sometimes, the only term is short-term; we want you to make the best of it.
This blog is for you if you find yourself in deep water with your performance milestones and races fast approaching. If you haven’t managed to build that consistency, do you think we should just tell you to come back next year? We are not so cruel, and all is far from lost. Allow us to help frame a pathway to success and get race-ready in four months AND without injury or fatigue.
Today’s Teachings:
What Makes An Effective IRONMAN Training Program?
The Basics
A successful training program is progressive, specific, and flexible:
Progressive: The stimulus must continue to ramp up over time, or performance will stagnate.
Specific: Training sessions must be tailored for your individual needs and performance level. What works for one person may not work for another.
Flexible: Your weekly training schedule must fit into your life. There is no point in creating a perfect training plan if you cannot fulfill its intent. Flexibility means the opportunity to skip or shift sessions if necessary without compromising progress.
Supporting Habits
The most significant training yield (especially in a 3-4 month period) will not come from blind panic and pure work ethic. Instead, the backbone of an effective training program is supporting habits, which include:
Fueling: Fueling pre-session and post-session with the appropriate calories is essential for adaptations and allows for proper recovery.
Rest and Recovery: Prioritizing sleep and downtime for endurance athletes is mandatory. Additionally, if sessions are prescribed as ‘low-stress,’ they must be executed as such.
Strength Training: Even over a compressed period, strength training has its place. Stability, core, and activation work (as well as heavier lifting for some athletes) are valuable.
Coaching
It can be tough to see the big picture and maintain clarity when under pressure. A coach or program won’t just map the plan but will help you get your head out of the weeds, keep perspective, and allow you to course-correct as needed.
5 Common Mistakes Made During Triathalon Training
Clueing yourself into a few of the common missteps taken by many triathletes - especially those trying to ramp up for a race quickly - will help you avoid them.
Building a plan that includes every type of session every week
As many of us know, there are some typical sessions triathletes like to engage in regularly: the long run, long bike, challenging swim, etc. But, cramming them all in every week is a recipe for disaster.
This tendency often crops up when athletes are crunched for time and, more often than not, results in an overcrowded and poorly structured training schedule that will leave you the opposite of our oft-used adage ‘fit and fresh.’
Ramping too fast
When the countdown to race day is looming, folks go from zero to hero in a panic.
This may result in a rapid fitness ramp. Still, athletes usually plateau quickly, not to mention the genuine risk of injury and profound fatigue associated with such an approach.
Going too hard too often
Also known as ‘bringing the bottom up,’ this chasing quick fitness gains and making all sessions (somewhat) hard.
While initially attractive, the ‘go-hard or go-home approach gets old quickly. Athletes who consistently push themselves too hard find it challenging to perform properly on the prescribed more challenging workouts. And once again, this attitude is a fast track to injury and fatigue.
Don’t underestimate the value of lower stress lighter training. A ton is happening, even if you don’t feel it (tissue resilience, cardiovascular conditioning).
Under-fueling to reach ‘race weight’
So many folks in a calendar crunch bundle in weight loss with their training because they are under the false impression that they must be a certain weight to race well.
Even if your body composition and weight aren’t optimal, a race ramp is not the time for a diet.
Under-eating relative to training demands will:
Amplify injury
Diminish adaptations
Create fatigue
Lead to struggle street
Removing the joy from exercise
When a program isn’t integrated into life on an ongoing basis, many athletes put an X on the calendar and then put on ‘Tommy Tough Face’ and slog through.
This consists of:
An obsessive short-term mindset
Charging into the program with intense vigor
Losing perspective of the broader value and purpose of taking on the challenge
Although you might be a little behind the 8-ball, you still have permission to enjoy the process and make it an enriching part of life. It shouldn’t be a four-month self-inflicted prison sentence.
The Process
Now that I have given you the training plan basics and common mistakes made by overzealous triathletes let’s get into the nitty-gritty.
Don’t Go it Alone
The backing of a good coach and community provides the best opportunity to hit your goal. I have seldom seen calendar-crunched athletes build an effective plan, execute with intention, and navigate the inevitable roadblocks without significant support. Good coaching provides:
Experience: A seasoned coach has seen it all before. They have the expertise in laying down the plan and helping you course-correct when things go wrong.
Perspective: The wiggle room is less when the calendar crunch is on and stressors are high. Folks have a more challenging time retaining perspective and handling adversity in these situations. A program/coach can provide expertise and wisdom and hold you back if you get carried away.
Then, given the lack of calendar buffer, choose wisely. This type of training (10-16 weeks of ramping) requires real expertise. And, I seldom see coaches execute it well for athletes, as they too are often panicking themselves and ramp athletes too fast.
Build a Plan and Stick to It
Proper planning is the antidote to cramming every type of session into every week. Here’s a quick example of what the first three weeks of a 16-week ramp should look like:
Week 1: A bigger week with 2-3 key sessions.
Week 2: Another bigger week with 2-3 key sessions.
Week 3: 2-4 lighter days, then a race simulation/test workout on the weekend to drive performance readiness, test fueling, hydration, and prepare pacing and mindset.
This cycle can be repeated (and evolved) five times, totaling 15 weeks of training. You then have race week.
Across the three weeks, you see all the key elements of an endurance program—plenty of aerobic conditioning, over-distance bike and run, and key intervals in each discipline.
Meet Yourself Where You Are (the assessment and reality check)
It’s possible to have lofty goals and become the athlete you want to be over four months. But don’t train like you are at the finish line already. In 3-4 months of training, you can achieve a lot, but you need the patience and confidence to layer training patiently. You can equally do a lot of damage in that time. Failing to take a pragmatic and patient approach will nearly always leave you with more adversity, greater risk, and unfavorable results.
Mini Victories: Go through two cycles of 6 weeks, then assess and evolve. Not 10 days of glory and aim to feel ready by that time.
Know When to Turn It On: Any given week of training should encompass:
More arduous key sessions that drive the performance needle
Supporting lower stress sessions that build general endurance and prepare you for key sessions or aid in recovery
You being wholly present and focused
While it’s preferable to have a longer runway of preparation for a season of competition, life often gets in the way. Don’t let a late start to your year of performance lead to a slip into inactivity and regret. Understand that four months is still plenty of time to reach the goals you have set, but you must be patient, practical, and focused. We also recommend a guiding hand via a coach and a supportive community as paramount for success. There is no time like right now to chart your new course for the year.