Iron Distance Training Plans
Iron Distance triathlons or the “Ironman” is the biggest challenge most athletes will take in their entire lives. You want to start early if you want to cross that finish line feeling strong.
Full Distance Training
Congratulations on taking on an Iron distance triathlon! Whether you’re a seasoned triathlete stepping up to the full Ironman, or taking this on as a crazy first-time challenge, you are sure to achieve your goal with some focus and planning over the coming weeks. Here are some key areas to focus on:
Swim: Start by working on your swimming technique and endurance. Make sure you’re comfortable swimming in open water, and practice sighting (lifting your head to look forward and navigate). Try to build up to swimming the full distance of the race in a lake or sea depending on where your event is being held.
Bike: Get comfortable on your bike and practice riding regularly with a longer ride once per week. Focus on building your endurance and increase your aerobic decoupling to at least 4 hours. Make sure your bike is well maintained and fits you properly.
Run: Build your running endurance by gradually increasing your distance and incorporating intervals and speed work into your training. Practice running after swimming and biking once per week as you get closer to race day to get used to the transition.
Transition: Practice transitioning between the swim, bike, and run. You can do this at home by setting up a transition area and practice taking off and putting on your gear quickly and efficiently. Running 100m repeats with your bike after a bike ride is brilliant practice for entering the transition area on race day.
Nutrition: Make sure you’re fuelling your body properly before, during, and after training and on race day. Eat a balanced diet and experiment with different types of energy gels and drinks during your longer workouts to see what works best for you. The longer duration involved will require excellent nutrition and hydration strategies that work for you.
Mental preparation: Triathlons can be physically and mentally challenging, so it’s important to stay focused and positive. Practice visualisation and positive self-talk to help you stay motivated and calm on race day.
Remember to listen to your body, rest when needed, and enjoy the journey! We provide online plans as listed below to help get you to the start line in the best shape possible. Good luck with your training and Iron Distance triathlon.
TCC COACHES TOP TIPS
Chris W: “It’s not about who goes the fastest, its who slows down the least. With that in mind make sure you don’t neglect the long work in training. It might be time consuming but it’s an essential part of endurance racing.”
Chris D: “Don’t underestimate how much bike training you will need to do.“
Kylie M: “Stay focused throughout and learn to recognise the dips that will come. Practice managing the negative thoughts as well as the physical fatigue. Learn to manage your pace and remain even throughout each discipline but most importantly on the run.“
Train With TCC
Whether you are completing your first Iron Distance triathlon or aiming for a PB in your Ironman event, our coaches have you covered!
For new triathletes, the TCC coaches have extensive experience working with beginners and understand the unique challenges that they face. Our coaches have written our PDF and online training plans with this in mind. The plans have specific sessions planned to make sure your goal is achievable and each session is doable. You can be confident you’ll get to the start line and conquer your challenge when you complete any of our plans.
If you’re a more experienced triathlete, the TCC Coaches have created PB Beating plans in PDF and online formats, but they also offer personalised 121 coaching that is tailored to the athlete’s specific needs and goals. This means that you receive a customised training plan that is designed by qualified coaches to help you succeed. We use proven training methods that have been tested and refined over years of working with athletes and coaches. This ensures that you are training effectively and efficiently.
Regardless of your experience in endurance sports, TCC offers a supportive community of coaches and fellow athletes. This community provides motivation, accountability, and encouragement throughout your triathlon journey.
How we can Help
PDF Training Plans
Our simple and convenient PDF triathlon training plans are easy to follow and will get you to the start line fit and ready! They can be printed and followed anywhere in the world.
You don’t need any technology to follow the plans as they work from RPE (Rate of Perceived Effort), so you score how hard you’re working on a scale between 1-10.
Iron Distance Completer (16 Weeks)
Iron Distance PB Beater (20 Weeks)
Open Water Swimming (6 Weeks)
Online Training Plan
Our online training plans are provided through Training Tilt. You can alter sessions to suit your schedule and our structured workouts synchronise with your watch or Zwift account, allowing you to train by RPE, power and heart rate.
Training Tilt will update your plan when you complete a session so you can see your progress everyday.
Iron Distance Completer (8 Weeks)
Iron Distance PB Beater (10 Weeks)
Open Water Swimming (6 Weeks)
121 Training Plan
Our 121 athletes receive a personalised plan built around them. With a private coach you benefit from guidance on technique, nutrition, injury prevention, and accountability to ensure you’re making progress.
TCC Family
Become part of the TCC Family and access any of our online training plans with your membership. You’ll also have access to a weekly chat online with our coaches and the other TCC athletes.
Feel Supported
When athletes feel supported, they are more likely to believe in themselves and their abilities, which can lead to increased confidence and better performance.
Our Coaches are selected because they know how to get the most out of their athletes, they can assist them to their goals, and educate them for long term success.
Contact Coach Chris to get started
