This phase is designed to increase your baseline of fitness to that of the volume where you peaked in the Acclimation Phase. In preparation for this type of training, spend a few weeks meticulously tracking your food intake using something like MyFitnessPal to get a sense of where you currently stand. For the Acclimation Phase, you’ll be focusing on 3 exercises: The squats will also be based off of a 1 rep max. Download the full plan!This 43 page ebook (PDF) includes strength training, nutrition guidance, injury prevention tips, a built in half triathlon training plan, & more!See What's Inside Something you’ll greatly appreciate, even if it does eat up a weekend afternoon. I know you can do it! The ultimate training resource right in the palm of your hand. As noted above, you’ll be running Tuesday, Wednesday, Friday and Sunday. The training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman® triathlon and/or an Ironman® 70.3® triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training. I designed a training plan for people who don't have much time but simply want to complete the event without illness or injury. How long does it take to train for an Ironman? During the week when you’re rushing home from work only to immediately train, the last thing you’ll want to do after that is cook. by John Newsom. A Detailed 1 Year Triathlon Training Plan, A Simple Ironman Nutrition Plan: Everything You Need To Know, Sub 3 Hour Marathon Training Plan: Join The Elites In Boston, Sub 3:30 Marathon Training Plan: Everything You Need to Know, Sub 4 Hour Marathon Training Plan: Break Into The 3s, Marathon Training Plans: A Plan For Every Skill & Time Goal. IRONMAN Training Companion. I’ve made the mental checks, just send me straight to the training plan! If you don’t have access to such a thing, using an app such as Swim Workout Roulette to generate swim sets will be a great resource to have. To many, it’s impossible. If you’re not quite there yet, then the Acclimation Phase is where you should begin. TRAINING PLAN MARKETPLACE. This 43 page ebook (PDF) includes strength training, nutrition guidance, injury prevention tips, a built in half triathlon training plan, & more! Bike trainer or flat road. The other major difference, is the switch between weight training (a structured squat program in the Acclimation Phase) and CrossFit. By John Newsom, 05/28/13, 9:00AM EDT. For example, in the middle phases, you’ll do an Olympic triathlon and a Half triathlon (such as an Ironman® 70.3®), which effectively means this training plan contains an Olympic triathlon training plan, and a half triathlon training plan. Scheduling your Ironman well in advance is critical to a successful race, because for most competitors—and especially the first-timers—training for Ironman is a 12-month physical and mental … These Ironman training plans are intended for those triathletes who are doing their Ironman in three months time.It is assumed that you currently have a solid fitness base and therefore able to handle the rigors of these Ironman training plans. should take little-moderate effort, and each week, you can increase by 5-10 lbs (as necessary)to increase the challenge. We've got a plan for that. Rule of thumb is that your back squat should be 10-20% heavier than your front squat when determining weights. Limiting your sets during this phase to around 1,500 meters or yards (depending on the pool you have access to), will be enough in the early going. just send me straight to the training plan! This would put your Acclimation Phase at 10 weeks (4, 4, 5, 5, 6, 6, 7, 7, 8,8 miles). If you’re on the fence on whether or not signing up for a full distance tri, like an Ironman® triathlon, is something you can commit to, you can start here. Saturday and Sunday, you can pick and choose the time best for you (though morning will almost always be better, particularly if training in the hot summer months). These four … 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. By the end of this phase, running 8 miles, biking 2-3 hours and swimming upwards of 2,500m/y will be routine. This phase is designed, simply to get your body used to what this training schedule will feel like. For Athletes. SuperCoach Network. The running and biking schedule during the Acclimation Phase, will look just like this: In regard to swimming, you’ll be looking to get used to being in the pool. Spending what feels like the first 6 months training for a half triathlon obviously requires some added distance/time, and mental fortitude, but it also takes your olympic experiences to the next level.