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 1 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. 2 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.” 3 RECOVER, REMINISCE, REBUILD 4 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.” 5 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.” 6 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. 7 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 13 FOR MORE INFORMATION FOLLOW US FOR MORE TRAINING TIPS AND INSPIRATION. 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