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How you plan for an Ironman or triathlon race is of vital importance. If you have no plan then you are planning to fail.
"WE ARE WHAT WE REPEATEDLY DO!"
If you always go slow and long that is what you will do in a triathlon race.
START
Start by working backwards from the triathlon, 24 weeks is usually enough if you have been physically active. Any longer and you could end up being burnt out injured and mentally worn out. You will need good strength of character in any long distance triathlon.
ENTER EARLY
With most events filling up you will often have to enter an event 12 months in advance you will never achieve your long-term goal. If you do not plan what you are going to say this could result in the wrong words being used.
KEY SESSIONS
8 to 20 key training sessions are the building blocks to your important race. Planning and preparing around key workouts is vital, Cramming in another a long swim, bike, run before your longest session will result in lack of quality form and possible physical breakdown shortly afterwards.
TRIATHLON TRAINING PLANS
Have a progressive build up. Always have injury prevention as your main goal. Consistency is key to improved fitness. It is easy to over train with three sports to focus on. You may not realise you are getting tired usually obvious in single sports. Seek a triathlon specific web site who has qualified athletes. They have done what you desire and have the experience of coaching others.
Often Elite full time triathletes who are fortunate to take less than 50% of the time that we aspire to take do not always realize what is training is required for age group triathletes.
MOTIVATION
A great motivator is entering a triathlon early with a friend. You both then have the same race to train and compete in. Make a note in your diary counting down the weeks, also put the date or name strategically on the fridge, biscuit tin, PC or greeting text on your phone as a continual reminder.
PLAN
Resting up and including adequate recovery including good nutrition and sleep before is just as important as afterwards. You will then recover much better allowing you to be more consistent with your training. It is much better to find out the hard way in training than that all-important race.
PLANNING
This will give you a better understanding of how to achieve good total fitness in swimming cycling and running. There is much to be gained from your weakest sport Understanding where you can improve should soon be established after a few Triathlons or training sessions. Planning is more successful than doing a jig saw without the picture.
REALISTIC
Be realistic to how much time you actually have to train, being over ambitious will as this will have a real negative effect on your mind. It is much better to aim for 20-30 miles cycling than be disappointed with 25 miles.
RESTING
Resting up and adequate recovery including good nutrition and sleep before is just as important as afterwards. You will then recover much better allowing you to be more consistent with your training. It is much better to find out the hard way in training than that all-important race.
VOLUME
Aim to be at your highest distances in cycling and running 6-4 weeks before your main triathlon.
Preferably this would be your biggest weekly and individual rides and runs. Your plan should be building holding then building again just like stairway with steps then levels before rising again.
Mark Kleanthous is a founder member of the British Triathlon Association and Elite member of the Great Britain Triathlon Team and has represented the UK for the last 20 years. He has completed 29 Ironman Triathlons to date and now coaches both novice and international triathletes with is unique training programs.
For more help and advice please visit Ironman Triathlon Training Programs.