Training for Your First Full or Half IRONMAN® Distance Triathlon

Training

Race Week

"Someone is sitting in the shade today because someone planted a tree a long time ago."

—Warren Buffett

"Human beings are made up of flesh and blood, and a miracle fiber called courage."

- George Patton

Put in the training time for the race...

Possible symptoms of over training...

+

Don't forget:

• Fatigue
• Performance declines
• Poor mood; irritability
• Poor sleep
• Anxiety, depression
• Injury

Planning

Review the timeline (example)

Avoid being a "Spring Star"

Double check your gear checklist

+

Review the athlete guide (again)

REST

Only one solution: REST

Things to note:

• Timeline
• Logistics
• Rules

Don't let your star shine brightest in the spring....

...then fade in the summer...

Race Day

Source: www.usatriathlon.org

Guidelines for longest workouts

Full

"Failing to plan is planning to fail."

- Unknown

3,800 m / y

Workouts should progress (run example)

Half

3,000 m/y

85-100 miles

(4.5-6 hours)

Swim

50-65 miles

(2.5 - 3.5 hours)

16-18 miles

(2.5-3.5 hours)

Bike

Do the practice swims (if available)

10-14 miles

(1.5 - 2.5 hours)

Preview the transition area(s) - entrances, exits and flow

Review the race athlete guide & website

Run

Drive the bike course; ride or drive the run course

"The body is much stronger than you know, it is the mind that is the weakness." - Unknown

What is over training?

Reduce anxiety

View from the water

Get a feel for water temperature & conditions

Things to note:

• Course
• Aid stations - nutrition/hydration
• Expected conditions
• Rules - e.g. wetsuits

Definition: Athlete stressed to the point that unable to recovery adequately and performance declines.

Quantity vs. quality

B

Break down and plan for the course

4 hour ride w/ 1 stop

plus 2 x 45 min race pace

Note: Most races require bike drop off the day before the race

vs.

Important to note: Stress can come from outside training

A

6 hour ride w/ 3 stops

2:20 run with tempo efforts mixed in

vs.

3.5 hour long run

(slog)

Give yourself enough time on race morning

Source: www.ironman.com

Transitions with race bags and changing tents

…and stay off your feet as much as possible race week.

All your gear will typically go in bags

Establish consistency week to week

Example: Goal for 3x/week of swim/bike/run

• Drop off race bags
• Body marking
• Bathroom
• Warm up

Key Point: Prioritize & complete 75-90% of planned workouts in a week

Key Point: Minimize time walking around the expo

...and don't forget the sunscreen!

* Special needs bags are optional; full Ironman only

Place yourself appropriately for the swim

Set your goals and develop or find a plan

Plan for and practice race day logistics

Carry a spare tube and CO2 cartridge - know how to change a flat

Carry some fluids and nutrition

Dress appropriately for the day

Don't do anything new on race day

Follow your plan

Swims may be mass start, wave start or time trial start

What to wear, eat, drink, carry

Training plans - www.enduranceworks.net/training-plans

Getting through the race successfully

• Break the race into small chunks
• Let the “stuff” go
• Keep moving
• Have fun with it!

"It does not matter how slowly you go, so long as you do not stop." - Confucius

Achieving YOUR dream

Avoid the 5 Deadly Sins

"The successful person has the habit of doing the things failures don't like to do."

—Thomas Edison

Now, go achieve YOUR success!

“The ability to conquer oneself is no doubt the most precious of all things sports bestows on us.”

— Olga Korbut, Olympian

“It’s not the mountain we conquer, but ourselves.” — Edmund Hillary

The 5 Habits of Successful Long Course Triathletes

The 5 Deadly Sins of Long Course Triathlon Training

1. Over commitment

2. Too much, too soon

3. Not enough recovery

4. Inconsistency

5. Rigidness

1. Realistic commitment

2. Purposeful training

3. Rest as needed

4. Follow a plan

5. Be flexible

Training for Your First Full or Half IRONMAN® Distance Triathlon

Thank you for attending!

David B. Glover, MSE, MS, CSCS

Krista Schultz, MEd, CSCS

Krista

David

We'll post the recording at: www.enduranceworks.net/resources

Upcoming webinars:

- 3/10: How to Create a Nutrition & Hydration Plan for Triathlon

- 3/24: The 7 Daily Nutrition Habits for a Better, Healthier Body

Please contact us with any questions:

David Glover, MS, CSCS

david@enduranceworks.net

Krista Schultz, MEd, CSCS

krista@enduranceworks.net

Need a training plan? Visit us at www.enduranceworks.net