CAT: Triathlon Half Ironman/Ironman

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Triathlon Half Ironman/Ironman Challenges

  • Off-Season Triathlon Training Badge

    This off-season triathlon program, created by expert triathlon coaches Elizabeth Waterstraat and Jennifer Harrison, is suitable for most athletes, whether you're a beginner triathlete or an Ironman-to-be. It perfectly blends skill development and cardiovascular endurance so that when your official training plan begins, you'll be able to slide in seamlessly and start strong.

    The Off-Season Program is for divided into five-week segments that build on one another so that you can build or maintain a swim/bike/run foundation and routine between race training cycles. You can start this plan anytime; simply register for it, and begin your training cycle on the next Monday—or a Monday soon thereafter—since the training week starts on Monday.

    The 9-10 weekly workouts (3 swims, 3 rides, 3-4 runs) are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated. In addition, we offer three strength routines that you can integrate if/when you see fit.

    All workouts are 60 minutes or less; that said, there are double workouts—total workout time on those days ranges from 75 minutes to two hours—two to four days a week. (Feel like too much? Don't worry! We offer guidelines on what workouts to pick if your schedule doesn't allow you to complete the week as written.)

    Pick the length of program that works best for your schedule and goals: 5, 10 or 15 weeks. The weeks get progressively challenging, so the five-week program is the perfect place to start if you have limited time or haven't been in the swim/bike/run groove.

    THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary.EQUIPMENT: We’ve compiled a full gear list here.TRAINING BASICS: All workouts are sixty minutes or less. Two to four days a week, you will have double workouts (the total workout time for the day ranges from 75 to 120 minutes). You will practice running after riding regularly, so your legs will not forget that awesome transition feeling.STRENGTH TRAINING INCLUDED? Yes. You will given three strength circuits, which you can implement at your discretion.A GLIMPSE OF THE FIRST TWO WEEKS OF THE PROGRAM:Screen Shot 2017-09-19 at 12.07.57 PM There are no start or end dates for this program. Simply sign up for the five, ten, or fifteen-week program, and start your program as directed upon registration.Price: $50/5 weeks; $100/10 weeks; $150/15 weeks 
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  • Triathlon Ironman Badge

    IRONMAN TRIATHLON PROGRAM

    This 36-week program is designed for beginner to intermediate triathletes who have their sights set on the #motherlode of all triathlons: the Ironman (2.4 mile swim, 112 mile bike, 26.2 mile run).

    There are 10-13 weekly workouts (3 swims, 3 rides, 3-4 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines in the day-long race. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.

    THE PREREQS: At a minimum, you need to be able to swim 500 meters or yards in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary. Ideally, you have completed an Half-Ironman triathlon—or at least run a marathon—before taking an Ironman, but if you’re starting from scratch, this 36-week plan can help you get to the finish line happily and injury-free.The first week of the plan calls for a 45-minute ride and a 50-minute run; completing those durations shouldn't be too much of a stretch.TRAINING BASICS: Most weekdays, you'll have two workouts that together add up to 90-120 minutes. (Usually you can break these up into two sessions, if need be, but there are regular bike/run bricks.)The weekend workouts range from a total of 60 minutes to 7+ hours. Both days typically have two workouts on them: a bike + swim; a bike + run; or some other dual combination. The longer weekend workouts will get you ready, both mentally and physically, for an Ironman, a day-long endeavor.
    The first two weeks of a 36-week training journey. All the details of each workout are loaded in Training Peaks; this at-a-glance calendar lets you know what is on tap for each day + week.

    The first two weeks of a 36-week training journey. All the details of each workout are loaded in Training Peaks; this at-a-glance calendar lets you know what is on tap for each day + week.

    LONGEST WORKOUT DISTANCES: Swim: 4,000+ yards/meters (complete four times); ride: 6-7 hours (complete three times); run: 3 hours (complete two times).During week 28 of the program, you will have the opportunity to participate in a Half-Ironman to gain racing experience.A FEW MORE TIDBITS: —You will have the opportunity to race Half-Ironman during the training. (If you want to race more, that's totally cool: we will help adjust your schedule.) —One day weekly is a total rest day. —There are no waves for the Ironman program; when you register, we will grab your race date and get your swim/bike/run schedule all dialed in.STRENGTH TRAINING INCLUDED? Yes. You will usually have two strength circuits a week. Some of the exercises require hand weights and a stability ball.Save
  • Week 7 Half IronmanTri 70.3 badge

    HALF-IRONMAN TRIATHLON PROGRAM

     This 22-week program is designed for beginner to intermediate triathletes who have their sights set on a Half-Ironman (1.2 mile swim, 56 mile bike, 13.1 mile run). There are 10-12 weekly workouts (3 swims, 3 rides, 3-4 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.

    THE PREREQS: At a minimum, you need to be able to swim 500 meters or yards in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary. Ideally, you have completed an Olympic distance triathlon—or at least run a half-marathon—before taking on a Half Ironman.TRAINING BASICS: Most of the mandatory weekday workouts are 75-90 minutes.The weekend workouts range from 60 minutes to 5 hours, 15 minutes. One day typically has a bike/run brick and the other is a run with a swim. The longer weekend workouts will get you ready, both mentally and physically, for a Half-Ironman, which typically takes most beginner triathletes seven to eight hours to complete.
    Week 7 Half Ironman

    Here is Week 7 of the 22-week program. Quick Guide: WU: Warm Up; MS: Main Set; CD: Cool Down.

    LONGEST WORKOUT DISTANCES: Swim: 2,800 yards; ride: 4 hours (and then run 30 minutes); run: two hours.half-ironman praiseA FEW MORE TIDBITS: —You will have the opportunity to race a sprint or Olympic distance along the way. (If you want to race more, that's totally cool: we will help adjust your schedule.) —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accommodate your schedule.) —There are no waves for the Half-Ironman program; when you register, we will grab your race date and get your swim/bike/run schedule all dialed in.STRENGTH TRAINING INCLUDED? Yes. You will have one to two strength circuits a week. Some exercises require hand weights and a stability ball.Save