10 Hour Ironman Training Week | The Ironman Work-Life Balance
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- เผยแพร่เมื่อ 9 มี.ค. 2019
- Training for an Ironman can be a daunting prospect with some saying you should be giving at least 15 hours a week of your time to training. So what if we told you you could do it in just 10 hours? Mark and Fraser explain.
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When you enter an Ironman it's easy to forget that you have lots of other commitments, time becomes limited and you start to panic. What if we told you that you could complete your Ironman with just 10 hours of training a week?
In this video Mark and Fraser explain how to do just that with some smart training tips to help you reach your goals!
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📹 How To Prepare & Plan For An Ironman Triathlon | Triathlon Training Explained 👉 gtn.io/TTEPrepareIM
📹 No Time To Train For An Ironman? | Triathlon Training Explained 👉 gtn.io/TTEMinimalistIronman
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If I'd spent half as much time on training as I do on watching your videos, I'd be Iron Man ready by now
Spot on. This is the biggest truth for every subscriber in this channel. If it was not true, gtn would liked your comment.
Best entertainment during zwift sessions 😁
Gotta be on the bike trainer while watching gtn 😊 makes the session go much easier
My first ironman was 7hr week avg, did 13:55hr at Zurich. Second one same training 13hr finish, experience counts if you just looking for finish dont chase hours just gain confidence in your own ability
`i did Zurich as my first 2016, it was such a hot day , i melted on the run x
@@Davesunflower so what happened exactly?
@@mihailmilev9909 he melted
For those of us that live in the real world, work long hours, and care about our friends and family this is a great counterbalance to discouraging elitist advice. Positive and constructive presentation. Thanks guys. Of course commitment and quality training is vital. But as any good coach will tell you the first thing any triathlete needs to understand is what their motivations and goals are in embracing this sport. Don't project your own values onto other individuals or you will never help anyone.
David Stewart I agree 👍🏼
Oh yess.. Bz mom.. Don't really like the idea of pushing away party invites.. This seems like a doable training plan.
David Stewart Qq
Shouldn’t you already devote an hour a day to working out?
So people with more dedication and commitment then you don’t live in the real world, don’t work long hours and don’t care about their friends and family…? Haha Yeh sure thing mate 🙄. Let’s be honest here. You don’t have what it takes… others do.
awesome, thanks again GTN!
Excellent - cheers!
Great video. I have learned a lot! Thanks!
Wonderful video! Easy to understand and well structured. Well done guys
Appreciate this video guys. Saving it to my folders for repeat reference.
Great video! And I also want to say thank you for the “screenshot” prompts. Those are really helpful
Congrats... Nice tips from training!!!
Thank you brothers. Awesome video. 😊🙂
Thank you so much for the tips! these are very useful to many of your followers. If we try to do it without a real plan, it's impossible. We need to be consistent. Thanks again, guys!
Great video guys! Just starting to put together my Ironman plan, so this has been really helpful!
Excellent video guys, really useful information. Am building up quite a training resource from your tips and advice.
Such helpful advice! Thanks guys
Valuable information
Thank you 😊
This is great - and very positive affirmation for those training. I would say consistency is the key. Ideally you want to be around this program for several months, building in one or two 'B' races for confidence and getting in a half marathon/ultra trail etc to track progress and develop running legs. I have been sitting on a 9-11hr program for several years like this and have managed 3 sub-6 halfs and a 13 hour full, and a number of sub3 Olympics. Watch your diet, practice run/walks on the long runs (as you will not 'run' the marathon) and I would suggest an additional weights session for something different and to help with strength.
Great video. Confirms my plan of preparation for a full Ironman later this year.
nice plan, grettings from Cali, Colombia
Thank you 🙏🏽
Awesome plan thank you 👍🏻
Glad it helps!
I am basically doing this now in preparation for Ironman Louisville. My greatest challenge is managing total stress: training, work, and family. A rough day at work can affect my workout later in the evening.
When I was younger and married with young kids looking back, train so you can finish each workout with less stress from life ,not add more.In the sport since 1985, retired now, so those 17- 20 hrs are weekly now, working 50 hrs a week not possible even when I was younger . So train to enjoy and to finish your race and always looking to the future of good health and fitness . 62 yrs young now , with zero major injuries in 34 yrs
You could always try and get your workout done in the morning before life/work gets in the way. This has been my ethos since having kids
Switch over to morning workouts! It's tough at first, but having the world sleep while you're up and crushing it at 5am is a great feeling. Then you have the rest of your evening to spend with your family.
@@Dilling0 this exactly has worked for mi so far
@@rogger55 sounds interesting/promising
I will follow this for next year as i turn 40 and would love to do a full ironman. Meanwhile im trying to go bacl to basics and get better at sprint and Olympic distance. I try to get in 2 of each but it doesn't always work. I have 3 kids and work shifts. It would be great if you could do a similar video for shorter distances. Fantastic viewing by the way and that bike is awesome 👌
I finished Mont Tremblant last summer in sub 13hours, while averaging ~12hours a week for 24 weeks.
When I started, I could comfortably swim 2000m in ~40-45 minutes, and had done several metric centuries and a couple of imperial centuries in 2017. I had a half marathon PB of ~2:06 and had never run further than that.
I found a beginners plan on Training Peaks and followed that as closely as possible. I found the biking portion to be a little too amateurish, and wished for more. To be clear, it was 100% satisfactory. I was never in doubt of finishing my bike leg comfortably, but I feel like I left time on the course. It could have been more efficient, and either a little shorter, or more intervals to make me faster.
If my training plan had been a little more advanced and a little more efficient, I am sure I could have finished in about the same time on 10hrs a week.
Thanks Mark and Fraser ! I like this training Schedule. My question is, in terms of nutrition for pre-workout, during and post...is there a general recommendation you could offer or direct to ?
Enjoyed this as I just completed my 2nd Ironman at Lake Placid last weekend. I think a 10 hour week is definitely enough to successfully complete an Ironman. I averaged 8 hours per week this year, with a few weeks in the 12-13 hr range shortly before the event. Didn't do well enough to qualify for Kona, but I was 12th in my age group so not so bad with relatively moderate training volume. I think the cumulative benefit of consistency over many years helps for sure, but I think this video and my experience shows you really don't need 14+ hrs a week to have a great experience at an Ironman. I might need a some more training to get to Kona someday, but I'll let you all know when I figure that out :)
Thanks for the nice and insightful comment. Kinda inspiring to me to try something as long as an ironman one day. So how did that go man?
When I watched this for the first time about a year ago I heard all those recommended prerequisites at the end and thought, "That's so fit!" and now I'm thinking, "Wait... I exceed those requirements... Hmmmm."
Hi guys, thanks for the great channel. You mentioned the wobbly legs after biking and at the beginning of the run. As I recall: you have not covered oval chainrings (o'symmetric or rotor Q-ring) yet, have you? I find that they are great in the Aeroposition and for the transition ... quite solid legs after the bike. maybe that is a topic for one of the next videos.
I'm starting this plan next week. i have ironman scheduled in 8 months . let's see how it goes
Good luck - let us know how it goes!
Jo how so far?
How'd it go?
8 month passed
How did it go
Thanks guys!! What about strength sessions, and stretching - what would you recommend on top of this core ten hours? Thanks!
Going on my 3rd Ironman and I still find myself coming back to this video lol
Got my ironman booked for July 2022!! Looking forward to it, as I’m loving the training.
Good luck!
How did it go?
How did it go
I really need this... Thank you!!!
I got 45mns in 1.5km swim🤦♀️
@@rowenaacaso5237 same goes to me right now. But i believed with proper set of training, i can improve it. Swimming is my worst leg actually as i just pick up swimming 6 month ago.
See you in the Philippines for the Alveo 70.3 Ironman!
This is awesome!! I can't believe I didn't view this Channel before. So fucking awesome!! Cheers guys!
This is great guys thank you!!
Great suggestions, already started training for the Ironman in Cork but surely more input is great to follow, hope you guys are going to be there too:) cheers
See you there, am flying back in from Sydney to take part... getting closer every week..
HA! The song during the bike portion is the same one used on "Don't Walk! Run! Productions' "videos! Nice!
Great video. Doing an aquathlon, also known as a splash and dash, is on my bucket list. If I follow the suggestions in the video, will I be able to train for an aquathlon while working full time?
Very well explained.... May I please know that if I am 12 months away from the event then how soon shall I begin with this kind for training...
Good video, should make it 10.5hrs and include 1/2hr of strength training as well
I have seen it now 2 times, what a great video and tips for a full 10 hours trainingsweek.
on the time of 10:52 you tell us to do a 4x5 min treshold run session but in the video it is 14x5 min treshold.
@Fraser Cartmell thanks for the reaction, i was a little bit scared that i had to an interval workout of almost 90 min.
Have a nice sunday
Mark
Depends a bit on your starting point ( as you explain at the end) so not really an Ironman on ten hours as you will probably need to have devoted more than this to get to the starting point you suggest. Having done the distance 3x I think the key learning point for me is that less quantity and more quality is the way to go. Plodding around for hours gives you the confidence to do the distance but to go faster it’s quality that counts. PS If you do IM in 10 hours off a 10 hour training plan you are far from average and it would be great if humble bragging was banned. Does nothing to encourage others - So in the real world my best IM was 12.20 at the second running of The Longest Day Tri in the Midlands back in the day. I am still pleased with and proud of this result. Finishing any IM is an achievement.
I train with people that do at least 1 full race a year and don't think 10 hours is good for a full distance but may be very ideal for a half or Olympic distance. I am thinking of adopting some of this into a plan and tackling a half next year. That busy open water swim has always deterred me.
Thanks for the advices guys, I have also signed for a local thriathlon this September, but with 3 km swim, 140 km cross-country bike and Half-marathon, so looking forward completing it. The issue I find is that I am able to swim 2 times per week, run 1 time and spin 1 time as I have an 8 hour job, additional business and a baby to take care of, so I try to integrate stair climbing with a lot of floors at night, would that contribute to my threshold level for the bike and run sessions, have you tried progressing with fast floor climbs workouts?
It's a good post. I will borrow some workouts. However, every training program that I ever followed had peaks and valleys. There was never a consistent hourly/week formula. As you head into the final
Month of training your weekend bricks will be longer and require more time, for example. ..then you taper the week before the race.
I would recommand that to do crosspas training in the program like bike ride like 140km and then just after you set your bike run like 10km. Another session can be swim bike or swim run. And the times II have done training for full ironman I always use 1 training sessions or week where i do core and mussel training.. I normally say to train to an Ironman you can do it if you in one weekend training do 4km swim, 200km biking and 40-50km run. Happy training
11:35 at Bolton 2017, about 8 hours a week
That is excellent. Was that your first? What was your base fitness prior to Bolton?
Great information, it’s truly appreciated . Could you please give some rough estimates of the different intensity zones. Or point towards where I can find the info
I think they are referring to this video: gtn.io/RunHRZones
:D "the jelly-like feeling that we get as we run out of t2, is definitely worth training for". Fraser, that is brilliant.
@Fraser Cartmell , i know, I never was a professional but believe me I do! and your description brings it all back. #happymemories
Aaahh... The jelly leg.... Only triathlete understand it.
Great video guys. As I’m new to all this can I ask some basic questions.... what is a swimming drill? What is zone 4-5 on bike?
A swimming drill is where you break drown the stroke to improve on technique. Just google swimming drills and there will be a vast amount to choose from. These are meant to be performed slow to really focus on what the drill is working on, with the goal to incorporate the area of focus into your swimming. With zones, i think they are talking about this video: gtn.io/RunHRZones
The graphics for the Threshold Run at the 10:50 mark says do 14x5 minute repeats rather than 4x5 minutes! Thought that seemed a lot
@Fraser Cartmell thank god I read this comment I was about to go out and attempt 14*5minute 😂😂
Have you ever used a long run off a longish race pace bike? What do you think?
The problem is not the 10h training. With every training comes time to get ready, time to get to pool, time to shower and come down afterwards and this is also very time consuming.
The time is still faulted in that it does not include travel, stretching, etc which is at least 10+ hours in and of itself. Simply put...the transition still as important than the hours in training.
This is pretty interesting. I'm hoping to train for an Olympic this year and maybe a half, depending on when I can get in a pool, which may give me the base to train for a full ironman next year.
I'm trying to do similar, let me know how you get on please
Mark what GPS watch do you use?
Is there some spreadsheet with this training available?
Noticed on the threshold run session, narrator says 4 x 5 min but illustration shows 14 x 5 mins?? Great vids and advice though, thanks
Haha that was like the best video game presentation only to tell you the HW requirements at the end!
Haha, glad you liked it!
Hi guys can I have some help with paratriathlon as I’m struggling to find a category that i could fit into any help would be great 👍 Thanks Joe
Hey Joe, I'd recommend reaching out to Dare2Tri Paratriathlon Club. They're a paratri club out of Chicago and could almost certainly point you in the right direction for resources and information. www.dare2tri.org/contact
Have you done a training week for AG sprint distance? if not, it would be really helpful
If they haven't, I'd recommend modifying what they provided here. Simply reduce the total time on the workouts, which will cause you to do fewer intervals mentioned. I.e, for the swims I'd do two swims a week, averaging about 1000-1500 yards/meters. The interval swim might be 6x100 with 15 seconds rest. The long swim might be 300 warm up, then 2x600.
Hi there for how many weeks this program expands?
This popped up on my suggested viewing list because I watched a couple of the Couch to 5K videos. As I am struggling with week 3 of that I think an Iron man is out of the question for now, don't you?
Thats the thing with cycling running and swimming they are always hard😁 if you are pushing at least
Can I replace a run for a swim,marathon training ,same workout ?same question ,run for a cycle ,and do 2 biggish runs
I had a discussion with Dutch triathlete Frank Heldoorn once when he was busy defining a schedule of no more than 8 hours. At the time he had only done his preliminary investigation but most people on amateur level indeed said, "do only 8 hours". So I wonder if we can skim even more from your schedule :)
@@markankone9362 , Yes he had before, this was on a Dutch seminary on long distance, when itu racing was on the march about five/six years ago.
You recently had a video where you suggested 3 must do run workouts but you didn't include all three in this weekly plan? was that due to time constraints of getting them into the 10 hour week? in that video you suggested 1 interval run, 1 tempo run and 1 long run a week.
You can do the tempo run after the bike session ?
I hope to join the Thailand Bang Sean Ironman 70.3 in February 2023 is it the charge of training the same opi mean 10. Hours ?
Have been training for the ironmaori half ironman in napier new zealand over the last couple of years as last years was cancelled due to covid. I have got up to 1500 metres in the swim in 40 to 45 minutes am a very slow swimmer, 70 km in 3.22 worst 3.15 best on the bike and 15 km on the run in 1.35 to 1.40. Still want to do a 2 km swim, a 4 hr bike and a 2 hr run, a few brick sessions and a few ocean swims. Also wanted to ask you both if I should also be practicing a swim/bike/run?
I am totally bricking it!!!🤞🤞🤞
Hey guys. Thanks for all th great advice. Where can I find a 6 month training program?
Christopher-Luke Peers I found TrainingPeaks training plans up to 30-32 weeks. You just have to sift through the various plans they offer.
its so weird seeing you guys at my local pool
Is 2,5h run enough even for me who aims at sub 5h IM marathon?
Swim certainly takes up the most amount of time in the week. Cycling can be done on the trainer at home. Shorts on and go. Run can be done from home. Shorts and shoes and go. The swim often will be a drive to and from, parking, entry into the facility etc
Did you recruit Lucy Charles Barclay just for that bit of footage at 1:58? lol
I have a question. i train 15 hours a week just for swimming and S&C for swimming. Is that enough for me to try to do a triathlon race?
5 time Ironman with two in Kona - my PR is 10:08 and while a lot of this is interesting, to approach Ironman distance racing looking for the minimal required training to finish is totally the wrong headspace. Do it right. Aim high. Race locally for years and enjoy the journey. Any type of minimal approach will not yield satisfaction on race day.
Elite/World Class Open water/pool swimmer and Olympic-distance Triathlete here. I coincide with this comment Denali, people thinking that doing the minimum will get you over the race is wrong. This type of events are made for heavy mental endurance athletes, train hard and aim to become a better athlete on each race!
How did you get to Kona on 10:08?
Christian Welsch Qualified at Ironman Lake Placid
Anyone have a really good plan for beginners from training peaks there’s so many I would like to get the community’s opinion!
Good advice. Proud to say I did Ironman Wales in 14 hours on 6 hours per week. You don't need loads of training, just super high quality!
damn I'm impressed.
Would Kettlebell training complement all this endurance training? I feel like I need some sort of strength training to not ignore the muscles that Swimming, cycling, and running ignore like lateral movements
If you have the time to incorporate strength training beyond the S/B/R, it can absolutely be beneficial (particularly the multi-planar movements you're referring to). Just read up a bit on periodizing your lifting to complement the training cycles.
Can you guys do one of these for 70.3?
The plan in the video will also work for a 70.3.
is there a spreadsheet of this training block anywhere?
Andrew Hoey take the snap shots and build your own. Not that hard 😃
NNNNEEEERRRRRDDDDD
Divide everything by two for an half Ironman? :)
Great video!
I'd say it doesn't work like that...
@@charleiprce80 Yeah that would be to easy of course. But it would be real interesting to see a "X hours Half ironman training week" to get some tips on how to scale...
@@KimFransman It depends. Do you just want to finish a half or go fast? Do you only have 5 hours/week?
For a time-strapped half training:
I'd do 2 swims/week, (30-40 mins each), 1 of intervals, 1 long sets (like they mentioned).
2 bikes, 1 interval (45-60 minutes), 1 long (between 90 minutes and 3 hours).
2 runs, an interval/tempo/fartlek (45 minutes) and a long run (1-2 hours)
Total weekly time is 5-8 hours.
@@Lucky008aau 1/2 IRONMAN for me average 8 hours a week.
Question from a newbie - when you say 75xswim and 25xdrill - what do these mean? What is a drill?
A stroke specific drill.
One arm swim, catchup drill, or my favorite, fist swimming....
Did it in 2008 with Ole Peterson’s Plan in 8 hours / week. Just saying.
How many weeks do you recommend doing the 10 hour weeks before an Ironman? Do you do this for 2,3,4 months?
Hi Robert Nastasi - it all depends on a multiple of different factors - this video will explain more 👉 gtn.io/TTETrainingPlan
hi guys, how do you substitute the swimming during Corona times?
Jump in a local lake?
Should be fine, I did sub 10 on around 10 hours a week and I’m a regular joe with zero talent. Just needs a great training plan. So a coach can be well worth it!!
Mike Akers what training plan did you use?
It’s possible we have different interpretations of “regular” and “zero talent”.
I also want to wimming but There are no pools around my home :(
Any recommendations on a good coach with an online program??
Evanchildsfitness on insta!
So... you make the caveat at the end about what your current level of fitness needs to be... So, what do we need to do to reach that level of fitness? I'm already swimming 3x's per week for about a total of 2.5 hours per week (60, 50 and 40 minutes), but I can tell you I can barely swim between 750m - 1000m in one go. How do I build up the fitness to actually be able to swim 2000m+?
Evan MacDougall you have aerobic capacity and strength to swim more than that in one go. Check your pace, if you’re pushing more than a gently pace you got to slow down. If pace is fine then it’s about technic, perhaps dragging to much, tense body or inefficient stroke, or a combo. Focus on gliding and not breaking the water and breathing, then the magic happens
What's the difference between 12-15 reps of 100 m with a 15 second rest from a long 1200 - 1500 m swim with 15 second rest?
It’s how your muscles are used and how your body produces the energy needed. If you have reps of short intense muscle use you body uses anaerobic energy production and with longer intervals your body more and more switches to aerobic energy productions
Hey GTN
I want to do a trainingsweek on my holiday, how do i do that ?
@mark ankone hey, I travel quite a bit and have also trained with family. There are two things you can do to make this easier. 1 for running and swimming, agree on the longer sessions with the family. Possibly if they wish to go shopping or something where you aren’t missing to much, this would be a good time. For the shorter sessions find “dead” spots in the day (fi. before breakfast when your loved ones are still asleep, or when someone else is cooking 1 hour before the meal). Swimming is a little harder, in my experience going with the family to the pool gets short and quite chaotic sessions. If you do sprinty, intervally kind of swim you should be able to survive the week without any significant loss of speed.
Most important, be flexible and don’t be upset if a session doesn’t work or needs to be done later. Family comes first...
@@twigle3015 thank you for the reaction.
Do you increase the running sessions and the swimming sessions on you vacation? And how mutch?
My next vacation i want to spent my running sessions on my first half long triatlhon in klazinaveen (Drente) so i know the parcour.
mark ankone hey, I would increase the distance if there is something inspiring to run to. Be careful to not over do it though, if you run an epic long run in your vacation (over alps, through a dessert, finishing on one of the poles:-) you might be to tired to do anything with the family. So be inspired but with common sense ruling tri-passion
@@twigle3015 i keep it in my mind, i will increase the normal 10%.
Maybe i take the family whit me on my training, so they are tired and sleeping and i have my rest 😎😂
My vacation is over, and i have done only my running sessions.
2 hours easy pace
2x 15 min z3 r3 min
3x 10 min z4 r3 min
Tomorrow on the bike for a brink session
I was curious how people train for one who have a family and children. This looks more doable. Maybe I can do one…?
Don´t let money deter you... Haha. Please recommend a low fare IM-like race
This plan sounds great but does it apply to people who are slow as molasses, like myself? I normally train by miles because I am not going to cover as much distance as a faster athlete in one hour or 90 minutes. I am thinking if I just go by time I am going to be under-trained. I have completed 5 Ironman distance triathlons and often see plans that are set by time I am an age grouper and believe if I train by time I will be under trained (I may be wrong, I don't have proof that is the case or the result). I want to be able to cover the distance as fast as I am able to. My last 2 races have been taking me about 14 hours, I would like to improve that time but don't have much extra time for training. My regular training week is about 12 hrs up to about 15 hrs on the longest training weeks leading to my race.
This schedule isn't going to suit everyone and it's important that you find a routine that works for you 🙂
I'd say try doing more interval stuff. That stuff (going harder for shorter) usually makes people faster. It sounds like you are doing mostly tempo (pick a distance, go as fast as you can to complete that distance).
Global Triathlon Network perhaps, I should have make my question more clear. Does timed workouts work for people who are slow? Taking in consideration that we won’t cover as much distance as the faster people.
@@nightsfalling I'm not GTN, but I would say yes. Their point here is that a shorter, snappier, interval run/workout will get you faster and prepare you for the distance. If you think 90 second sprints followed by 2 minutes of recovery, repeat 8 times won't work you hard enough, then convert that to distance, such as sprint 400m, cruise 400m, repeat 8x.
When I read "I've completed 5 ironmans, but I'm slow (14 hours)" then you have a speed problem. To get faster, do above race pace efforts, for obviously shorter distances. This, by design, will take fewer minutes to complete than longer and slower.
This is really interesting. So, based on this logic, I assume ~5 hours per week would be a good 70.3 training week. Or would you recommend slightly more?
Depends on your goal of the 70.3 and your experience but 5 hrs is probably not enough to prepare for a 1/2.
Looking at the training I did last year for a half IM I did anything from 2 hours a week to 10 with an average of about 5 or 6 hours. I wasn't able to live at home at the time due to a massive flood as a result of The Beast from the East so training wasn't ideal but I got under my target time of 6 hours, so was pretty happy with that. :-)
Every half mile (800m) I just do a backstroke for a lap then get back at it. If that’s too hard do it every quarter mile.
Been working fine for me so far :)
6-7 RPE? I only know of pace, what does RPE mean? It would be nice if you do a bigger video about food like with examples
Василий Атанасов it’s your Rate of Perceived Exertion. Believe there’s a scale/guide you can just google but it’s simply a reference, or “measurement” if you will, to gauge YOUR body’s effort during a workout.
Darby Currie Thank you dear)) I’ll Google this thing to see if I’ll be able to apply it to my training
I trained 10 hrs and a couple of 15-20 weeks (double distance was a fave) but I had to ditch a lot of running to do that and I was only confident to do that because I was a confident runner. For me it was trading a 2k swim for a 10k run. Off the back of winter marathon training I gave the legs a break! Glad my swim was sorted though, by my standards. 😂
Great work!
10:51 4 or 14 x 5 minutes?
IT is 14 x 5