IRONMAN TRIATHLON PROGRAM

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  • Triathlon Ironman Badge

IRONMAN TRIATHLON PROGRAM

$600.00

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.

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Product Description

The IRONMAN TRIATHLON PROGRAM includes:

  • A mother-triathlete-friendly training plan that fits beginner to intermediate triathletes. This 36-week, hands-on program is designed for beginner to intermediate triathletes who have their sights set on the #motherlode of 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. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.

  • Miles of resources. The Train Like a Mother Club provides plenty of accessible resources that will benefit your triathlon training and lifestyle. Your registration gets you access to the private site, where you’ll find helpful articles; video demonstrations of strength training moves and triathlete drills that are totally doable (read: less than five minutes! truly!) and will keep you training strong and injury-free.

    You’ll also receive exclusive Train Like a Mother podcasts, where we’ll answer all your individual training questions—and dive deep into swimming and biking skills and tactics. As always, no question is too basic or TMI. We’ll also host helpful webinars so you can chat with Coaches Jen + Liz to get all your individual questions answered.

  • Accountability—and camaraderie—galore. In addition to Train Like a Mother Club, you’ll also be invited to join a private Triathlon Challenge club on Strava, where you can track your miles, and a private Triathlon Challenge Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherrunner teammates. You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

  • Expert, Accessible Guidance. We’re here to guide your every stroke and mile. In addition to the webinars and podcasts, we pop in via email weekly with a tip- and advice-heavy newsletter, as well as have a weekly Q+A with the coaches on the Facebook page. At least every other week, Coach Liz or Coach Jen will host office hours, where you can schedule a call to discuss your training questions.

    Also, in this special Ironman program, you will do periodic swim/bike/run tests and will send your results to the coaches, who will set up zones and paces for you.

  • A Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked training essentials, including a tube of Nuun, packets of GU, a pair of Balega socks, and samples of SweatX sports detergent. (Shipping of $6.50 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  • Sweet Discounts—and Giveaways—on Gear. Throughout the Challenge, we’ll offer deep discounts on some of our favorite running things, as well as straight-up giveaways.

FAQs

  • How do I know if this is the right training plan for me?
    This 36-week plan will most likely fit your needs, if you are a beginning to intermediate-level triathlete who is taking on an Ironman on in 2018.

    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—or at least run a marathon—before taking on 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, which takes most people a full day to finish.

    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 the program, you will have the opportunity to participate in a Half-Ironman to gain race experience.

    If that feels like too much for your experience or your schedule, consider the HALF-IRONMAN PROGRAM.


  • $600 feels spendy for a training plan. Why is it so much?
    An Ironman is not an undertaking to be taken lightly; in fact, your training will become your second job. For nine months, you will be dedicating anywhere from 8-18 hours of week to training (not including showering, foam rolling, stretching, proper nutrition). Not only do you need to swim, bike and run your heart out, you’ll need to have your nutrition dialed, your sleep adequate, your motivation steady to high for months and months on end.

    (Motherly advice here: If you have a significant life event on your calendar in the next year: a move, a marriage, a divorce, a job change, etc., an Ironman might be too much to bite off. We want you to thrive on the plan, not barely survive the race.)

    It’s easy to be excited and follow a free plan you pulled off the Internet for a few weeks, but what happens when you get sick? Injured? When you realize that spring break and your longest ride of the cycle coincide? Who is going to help you adjust your plan, rebuild your confidence, get you back on a solid, strong track? (Answer: Coaches Jen + Liz, expert, accessible coaches who have successfully coached thousands of triathletes over decades. You have an issue? We promise, they’ve likely seen—and solved—it.)

    And what happens when you’re in the thick of your training, feeling exhausted and unsupported by your loving but not-quite-understanding family, confident that signing up for a race that will take you seven hours to finish was the worst decision of your life?

    If you’re on that Internet plan, you quit and eat the $500+ race registration fee. Or decide you really don’t need to do that run after your long bike. So you don’t cross the starting line—or are really disappointed when you cross the finish line.

    Private triathlete coaches cost, on average, $200/month. This program costs $67/month, and comes with two amazing coaches who will answer your every question; an army of teammates who completely understand your motivation and will root for you with every stride and stroke; and plenty of entertainment, information, and laughs along the way.

    If you’re committing to the hardest athletic thing you’ve ever done, the fee will be worth every dollar.

  • Does the registration fee include a race?
    No. The fee is for the comprehensive training plan, unlimited support, miles of resources, exclusive podcasts, and swag package, which will help you nail your triathlon, both physically and mentally. At the end of the wave, you will participate in the organized triathlon of your choice.

  • Wait: So I have to pay for this Challenge and a triathlon entry fee?
    Yep—and we’ve heard again and again it’s worth it. Staying committed and motivated during the days, weeks, and, yes, months of training can be ridiculously hard. If you can do that—and these programs are all about accountability and inspiration—race day becomes a celebratory victory lap, not a slog full of self-doubt.

  • Can you please explain the shipping charges?
    Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic #motherrunners are charged $6.50 for shipping; international #motherrunners are charged $15 for shipping. Celebratory merchandise has no shipping charges if ordered at the time of registration; we’ll ship it with your swag package. If you order at a time other than registration, we need to charge shipping.

  • What if I realize this isn’t the right training plan for me? 
    We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know. We’ll work with you to get you a credit for an upcoming program.

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