How To Train For An Ironman

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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[@rodrod805]

i tried the swim technique.....and love it! Thanks mate you know your stuff

[@TheFr4z0r]

Up to the tapering you were putting out really good information. But there have been not only a hand full of studies which have shown that reducing volume and keeping intensity is a more effective way to taper. Still a very informative video, confirming that everything I have been doing so far was right. I‘m a semi professional ultra endurance cyclist trying to spice things up a little with an Ironman

[@EnduranceAaron]

Yeh I am in complete agreement with you. It’s a real kind of greyish area with studies showing/saying positive and negative to intensity. I am like you though, I still do interval stuff in the lead up. I guess I’m just paranoid of tapering flu 🤧 😂 End of the day individually it’s important to be in tune and understand our bodies. So many factors can affect each person. Thank you for watching and best of luck with your endurance cycling, sounds fun 🤩 🙏 appreciate your comment

[@blakedemilio1118]

Another great video, keep up the good work. It would be great if you could do a video on warmup/cooldown, recovery after training for each discipline.

[@EnduranceAaron]

Hi @blake thanks again for watching. I will add this to my list of videos as I have plenty experience with this particularly managing injury

[@stephenwoodhouse3137]

Great video. Come across you by chance. I am doing my first 70.3 in June . Is there a possibility you could do a similar video please. Cheers

[@EnduranceAaron]

Absolutely. It’s on my list to do a 70.3 training plan. Best of luck in June in your race 💪 I’ve got a couple pencilled in and looking forward to those. Thanks for watching 🙏

[@gerardocuriel5490]

Great video! Great job summerizing everything so easily. Im doing my first ironman on June! Last months are very tricky, i personally think i ramped up my training a little too fast and wasnt feeling great. I tuned backed and reworking towards it again. Seems much better now.

[@EnduranceAaron]

That’s awesome 👏 I hope it goes really well for you. Half the battle is mentally in training, I used to beat myself up if I wasn’t hitting targets. Definitely listen to your body, and like I said “you’re doing more than most out there anyway” so well done. Let me know how you go in June. Thanks for watching 🙏

[@gerardocuriel5490]

@@EnduranceAaron Thank you! It's very kind of you. Will definitely do

[@EnduranceAaron]

Hey Gerard, I wanted to check back in to see how you are tracking? Did you complete the Ironman or still to complete it this month? All the best 🙏

[@gerardocuriel5490]

@@EnduranceAaron Hello Aaron! Thanks for checking up! I was very happy to read your message.
I did it last weekend! I did the Ironman Nice and it took me 13h13m (1h30 swim/7h30 bike/3h54 run) I am happy that I managed to do a good run without stopping, I started with my usual pace of 4m45/km but ended with a 6m/km. The swimming was hard as the sea was a bit agitated and I need to get used to swimming in salty water for longer periods, but I am a terrible swimmer so I am happy. The hardest part was the bike as I am a heavier person, not exactly a great cyclist (I learnt how to ride a bike from zero just 3-4 years ago) and Nice is particularly hilly and a bit technical. It is extremely beautiful however...
Next year I think I will try to focus more on the technique as I think that really held me down.
I hope you are doing well and thank you again! Maybe eventually a follow up video "how to recover from an Ironman" ?

[@explainimationsfortheflabb1611]

Hmmm...Is it that simple....
If you don't know one or two things about science-based long-term training, there are only three rules you should follow: Get a coach, get a coach and get a coach!
Otherwise chances are high that you pay a shitload of money to enter an IM and you'll have the worst day of your life on the course.

[@EnduranceAaron]

It is all about research, trial and error. The content from my video is based off my own personal training plan from my own personal coach. It is based on scientific based long term training that you speak of and as a coach myself, I prepare similar training programs for my clients. So I’ve followed your 3 rules of coach coach coach this coming from x2 coaches. Each training plan differentiates based on individuals, however this is a great base plan for those who cannot afford a coach as this was the case for me early on. So my intent is to share scientific based research of a plan designed for myself to help those in the community. I choose to help as many as I can and am very careful about sharing proven methods as opposed to opinions. Thank you for your opinion and I appreciate you watching my video 🙏