KEEP YOUR SEASON GOING
You’ve already crossed the finish line in Galveston, aim for another finish in Chattanooga.
Congratulations on your finish at Memorial Hermann IRONMAN 70.3 Texas. You’ve already
accomplished something that many others wouldn’t dream of. With this race under your belt,
what comes next?
If your long-term goal is to become an IRONMAN, start training for Little Debbie IRONMAN
Chattanooga presented by McKee a Family Bakery.You will never be in better shape to start
preparing for an IRONMAN than you are right now. Keep your season going and follow this
training guide to help you tackle another awesome goal in 2017!
Sign up and get training today!
IROMAN.COM/GalvestonToIRONMAN
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ARE YOU READY TO TASTE ANOTHER FINISH LINE?
Read on for expert advice on how to transition from an IRONMAN 70.3 to an
IRONMAN finish line this season—including a customized training plan.
Triathlons, like tattoos, can be addictive. Once bitten by the bug, it can be hard
to pack up your race gear and settle back into regular life. And guess what, you
shouldn’t! You’ve gone the distance. You’ve proved to yourself that you can do anything you set your mind to. You’ve learned how to balance and make time for your
training, and you’ve crossed the finish line a different person that when you set out
on the journey.
As you look back on the memories of training, racing, and celebrating your IRONMAN 70.3 finish, we want to encourage you to continue that journey and become
an IRONMAN finisher this season.
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YOU’RE MORE THAN HALFWAY THERE
As you know having trained for a IRONMAN 70.3, training for and finishing a longcourse triathlon doesn’t have to take over your life. While IRONMAN training requires a significant commitment, with a smart plan and/or coach, it’s only a few
more hours than what you’ve already been doing. (In the attached plan, most weeks
clock in at around 10 hours of training time, and only one that hits 15.)
Moreover, if you’ve recently completed a half-distance race, you’re already more
than halfway to an IRONMAN when it comes to your fitness. IRONMAN 70.3 are
uniquely suited to building the endurance, race-specific fitness, and general mental
readiness needed to successfully execute an IRONMAN race. Racing an IRONMAN
70.3 provides real “fitness in the bank.”
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RECOVER, REMINISCE, REBUILD
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RECOVER
Lovato adds that it’s important to pay attention to your emotional recovery as
well so that you return to training more motivated than ever. “The mind will return
to its state of readiness; it will want to train again,” he says.
It’s also important to assess how your training and your race
went before you jump back in.
When Lovato used to race as a pro himself, he said he tried to think back on the
benefits of his training and racing as he stepped up to the next one: “This helped
me remember that the work was still inside my body. I frequently reminded myself that
my first A-race had given me a significant training boost. My body was automatically
different based on that one day of racing.”
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REMINISCE
Lovato adds that it’s important to pay attention to your emotional recovery as
well so that you return to training more motivated than ever. “The mind will return
to its state of readiness; it will want to train again,” he says.
It’s also important to assess how your training and your race went
before you jump back in.
When Lovato used to race as a pro himself, he said he tried to think back on the
benefits of his training and racing as he stepped up to the next one: “This helped
me remember that the work was still inside my body. I frequently reminded myself that
my first A-race had given me a significant training boost. My body was automatically
different based on that one day of racing.”
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REBUILD
If you’ve already done six to 12 weeks of high-volume training for race number
one, you still get to count that toward your training for race number two.
This is also true for pace-oriented rides and runs, threshold intervals, or VO2 sets.
Basically, training doesn’t start over when you cross the finish line. “You will get
a huge fitness boost from race #1—you are now a totally different athlete than you
were prior to that event,” Lovato says.
Once you’ve recovered smart and acknowledged how fit you really are, you’ll find
that your body and the mind will be ready to tackle another finish line. This year,
why not make it an IRONMAN?
Read on for a balanced plan customized by IRONMAN certified coach (and eighttime IRONMAN world champion) Paula Newby Fraser and get started today.
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5 MONTHS OUT
WEEK 4
WEEK 3
WEEK 2
WEEK 1
MONDAY
OFF
OFF
OFF
OFF
TUESDAY
WEDNESDAY
RUN 40 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
45 MINUTES
RUN 45 MINUTES
BIKE 1 HOUR
SWIM 1 HOUR
STRENGTH &
CONDITIONING
1 HOUR
RUN 45 MINUTES
BIKE 1 HOUR
SWIM 1 HOUR
STRENGTH &
CONDITIONING
1 HOUR
RUN 45 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
1 HOUR
THURSDAY
BIKE 1 HOUR
RUN 20 MINUTES
BIKE 1 HOUR
RUN 30 MINUTES
BIKE 1 HOUR
RUN 30 MINUTES
BIKE 1:15 HOURS
RUN 30 MINUTES
FRIDAY
SATURDAY
SUNDAY
SWIM 1 HOUR
BIKE 1:15 HOURS
STRENGTH &
CONDITIONING
45 MINUTES
RUN 1 HOUR
SWIM 30 MINUTES
SWIM 1 HOUR
RUN 30 MINUTES
BIKE 2 HOURS
STRENGTH &
CONDITIONING
1 HOUR
RUN 1:15 HOURS
SWIM 1 HOUR
RUN 30 MINUTES
BIKE 2 HOURS
STRENGTH &
CONDITIONING
1 HOUR
RUN 1:15 HOURS
SWIM 1 HOUR
BIKE 1:45 HOURS
STRENGTH &
CONDITIONING
1 HOUR
RUN 1 HOUR
SWIM 30 MINUTES
8
4 MONTHS OUT
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BIKE 2 HOURS
RUN 30 MINUTES
RUN 1:15 HOURS
SWIM 30 MINUTES
RUN 45 MINUTES
BIKE 1 HOUR
SWIM 1 HOUR
BIKE 1 HOUR
RUN 30 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
1 HOUR
STRENGTH &
CONDITIONING
1 HOUR
RUN 45 MINUTES
BIKE 1 HOUR
SWIM 1 HOUR
BIKE 1 HOUR
RUN 30 MINUTES
SWIM 1 HOUR
RUN 30 MINUTES
BIKE 2:15 HOURS
RUN 1:30 HOURS
SWIM 30 MINUTES
RUN 45 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
30 MINUTES
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
30 MINUTES
BIKE 2:45 HOURS
RUN 1 HOUR
SWIM 30 MINUTES
BIKE 1 HOUR
RUN 30 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
30 MINUTES
BIKE 3:15 HOURS
RUN 20 MINUTES
RUN 1:45 HOURS
SWIM 30 MINUTES
WEEK 7
STRENGTH &
CONDITIONING
1 HOUR
OFF
WEEK 8
WEEK 5
TUESDAY
WEEK 6
MONDAY
STRENGTH &
CONDITIONING
30 MINUTES
RUN 40 MINUTES
BIKE 1 HOUR
SWIM 1 HOUR
9
3 MONTHS OUT
WEEK 10
OFF
WEEK 11
STRENGTH &
CONDITIONING
30 MINUTES
STRENGTH &
CONDITIONING
30 MINUTES
WEEK 12
WEEK 9
MONDAY
STRENGTH &
CONDITIONING
30 MINUTES
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BIKE 2:45 HOURS
RUN 30 MINUTES
RUN 2 HOURS
SWIM 30 MINUTES
RUN 40 MINUTES
BIKE 1 HOUR
SWIM 1 HOUR
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
30 MINUTES
RUN 45 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
30 MINUTES
BIKE 1:30 HOURS
RUN 30 MINUTES
SWIM 1:30 HOURS
STRENGTH &
CONDITIONING
30 MINUTES
BIKE 3 HOURS
RUN 1 HOUR
SWIM 45 MINUTES
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
30 MINUTES
BIKE 4 HOURS
RUN 30 MINUTES
RUN 1:30 HOURS
SWIM 30 MINUTES
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1:15 HOURS
STRENGTH &
CONDITIONING
30 MINUTES
BIKE 3:30 HOURS
RUN 2:15 HOURS
SWIM 30 MINUTES
RUN 1 HOUR
BIKE 1 HOUR
RUN 1 HOUR
BIKE 1 HOUR
SWIM 1 HOUR
SWIM 1 HOUR
10
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN 40 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
45 MINUTES
BIKE 1:30 HOURS
RUN 30 MINUTES
SWIM 1:15 HOURS
SWIM 45 MINUTES
BIKE 4 HOURS
RUN 20 MIN
RUN 1:15 HOURS
WEEK 14
MONDAY
OFF
RUN 40 MINUTES
SWIM 1 HOUR
STRENGTH &
CONDITIONING
45 MINUTES
BIKE 1:30 HOURS
RUN 30 MINUTES
SWIM 1:15 HOURS
BIKE 4:30 HOURS
RUN 30 MINUTES
RUN 2:30 HOURS
SWIM 30 MINUTES
STRENGTH &
CONDITIONING
30 MINUTES
RUN 1 HOUR
SWIM 1:15 HOURS
BIKE 1 HOUR
BIKE 1:30 HOURS
RUN 30 MINUTES
SWIM 1:15 HOURS
BIKE 5 HOURS
RUN 15 MINUTES
RUN 2:30 HOURS
SWIM 30 MINUTES
OFF
RUN 45 MINUTES
STRENGTH &
CONDITIONING
30 MINUTES
SWIM 1 HOUR
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1:30 HOURS
BIKE 4:20 HOURS
RUN 15 MINUTES
RUN 1:45 HOURS
WEEK 16
WEEK 13
TUESDAY
WEEK 15
2 MONTHS OUT
OFF
11
WEEK 20
WEEK 19
WEEK 18
WEEK 17
1 MONTH OUT
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
SWIM 45 MINUTES
RUN 30 MINUTES
RUN 1:15 HOURS
BIKE 1 HOUR
SWIM 1:15 HOURS
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1 HOUR
BIKE 4:20 HOURS
RUN 15 MINUTES
RUN 2:30 HOURS
+ 30 MINUTES
(AMP UP POWER)
SWIM 30 MINUTES
BIKE 1 HOUR
SWIM 1 HOUR
RUN 45 MINUTES
SWIM 1 HOURS
RUN 45 MINUTES
BIKE 1 HOUR
SWIM 1 HOURS
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1:15 HOURS
BIKE 1 HOUR
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1:15 HOURS
STRENGTH &
CONDITIONING
30 MINUTES
BIKE 5:30 HOURS
BIKE 1:15 HOURS
RUN 30 MINUTES
SWIM 1:30 HOURS
STRENGTH &
CONDITIONING
30 MINUTES
SWIM 45 MINUTES
BIKE 4 HOURS
RUN 1:45 HOURS
OFF
SWIM 45 MINUTES
BIKE 4 HOURS
RUN 30 MINUTES
RUN 2 HOURS
RUN 1:15 HOURS
RUN 2 HOURS
12
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
WEEK 21
SWIM 45 MINUTES
BIKE 1 HOUR
RUN 30 MINUTES
SWIM 1 HOUR
BIKE 1 HOUR
RUN 1 HOUR
SWIM 45 MINUTES
BIKE 2:30 HOURS
RUN 30 MINUTES
RUN 1:30 HOURS
WEEK 22
2 WEEKS OUT
OFF
SWIM 30 MINUTES
BIKE 1 HOUR
SWIM 1 HOUR
RUN 45 MINUTES
RUN 40 MINUTES
SWIM 20 MINUTES
BIKE 40 MINUTES
RUN 20 MINUTES
RACE DAY
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FOR MORE INFORMATION
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FACEBOOK.COM/IRONMANTRIATHLON
Sign up and begin training today.
IRONMAN.COM
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