My intention is not to set up a training-week program for you. Instead I would just like to suggest a few guidelines that may make your preparation for your first Ironman a bit easier. As a rule, your training-week will most likely total anywhere from 12-16 hours. A lot depends on which of the disciplines you may already be quite skilled at and which need a lot of work. It also depends if you decide to incorporate strength training into your program.(I highly recommend at least lower-body training-squats). Don't forget, you will only be spending 30 minutes or so in the weight room per session. If you are not a swimmer, then I would suggest at least 4 and possibly 5 days of swimming per week. It will pay you HUGE dividends if you have a smooth, energy saving stroke come race-day. If you are a runner, you would probably get by with 3 running days a week and spend more time on the other elements. A normal training-week might consist of 4 swims, 3 runs, 3 bikes and at least 2 and preferably 3 weight sessions. Whenever possible try and do two disciplines per day. With the exception of a long run day or long bike day---2 hours or more. In that case only do the one event. Be sure to have one day per week with no physical stress. You can use your rest day for a visit to the chiropractor, massage therapy or just to relax and maybe do some visualization about your upcoming race. Be sure to have your rest day the "day before" you have a long bike or run planned. Also make sure the day after is an easier day. For instance weight training and a swim. I found with swimming that an hour in the pool was usually sufficient. Its really important to get used to the bike-run transition. So I would suggest that once a week for sure you bike at least an hour(exercise bike or wind-trainer is fine)followed within 3-4 minutes at the most by a run of at least 30 minutes. This will give you a good idea how the different muscles react to that transition. This is a very key part of your training-week. There will be times when you just feel totally worn out after weeks of steady training. When that happens take a full weekend off and do nothing at all connected with your Ironman training. When Monday arrives you'll be all set to get back at it. After a few months it would also be a good idea to just have an easy week. Maybe do just one maintenance work-out per day for 6 days, have your full day off and then go back to your regular training program. Often potential Ironmen forget how important rest is. Its a vital component of your preparation. Training 25 days straight without let-up will not guarantee a successful race. I know, I've tried it. If anything it could lead to injury. If anything out of the ordinary starts to hurt and its a pain you've never felt before---stop what you're doing!! Rest it and then try again. For instance, if you feel something in your knee while running that could potentially be an injury surfacing, don't keep running on it. Swim for a few days--because its non-impact--give your knee a rest--then try a short run and see what happens. If it feels fine, then don't worry about it. Just monitor it for the next few runs. If it persists, have it checked out. Its important to keep your training-week as consistent as possible, but not when it might lead to serious injury. Just take a step back and look after it before you carry on with your program. Early in my career, I was injured several times because I insisted on training through pain and made a bad situation worse. Don't fall into that trap. Most of all, enjoy your training. In the process of getting ready for your first Ironman, you're also getting yourself into possibly the best shape of your life. Work out a training-week plan that fits your lifestyle, watch your diet, use a heart monitor, use proper fluid and food replacements while training, have proper rest, and you will go into your first Ironman well prepared. |
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