How to train for an Ironman
4 MONTHS OUT
- Begin 4 months out: Bike 3-6 hours, Swim 2-4 hours, Run 2-4 hours WEEKLY
- Apply 80/20 rule: 80% low intensity, 20% high intensity
- Avoid intensity blindness: You’re probably training too hard too often
2-3 MONTHS OUT
- Bike 6-10 hours, Swim 4-6 hours, Run 4-7 hours
- Don’t worry if you don’t hit targets, just don’t give up
- Begin Brick Sessions: Bike straight after a Swim or Run straight after a Bike
- Include Interval Training in your workouts including Brick Sessions
- Get a good Nutrition Plan
- Strength Workouts at least twice a week
- Enter Tune-Up Races: Get experience, Get better
- Stay Motivated: Join clubs or hire a Coach
4 WEEKS OUT
- Begin Tapering (I usually start 2 weeks out)
- Wind down Training Slowly
- Don’t stop completely as Taper Flu can set in
- Allow your body to re-energise
1 WEEK OUT
- Feet up, Relax, Enjoy, Soak it all up
- Stay Hydrated
- Carb up
- Sleep well
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