Base Training for first Ironman

i'm in the same boat...planning my first ironman for sometime next year...im currently training for a half in late oct. i'm not an expert (since I haven't done one yet) but i'm right now training for a base. i've recently started doing a lot of endurance training. going on long runs, bike rides, and swimming lots of laps (not enough though). the way i see it, im competing against the course and not anyone else, so i'm making sure that i will be able to do all the distances. im still doing an occasional interval workout, but mostly focusing on endurance.

What are you doing currently training-wise?  Do you have a particularly strong (or weak) background in any of the 3 sports?  What other races are you planning to do next season (if any)?

Between now and whenever you start a specific IM training plan, you are essentially training to train.  You need to construct the building blocks (base) that will allow you to complete and absorb the IM training you will do closer to the race.  What those 'blocks' should be depends on what blocks you've already constructed and what kind of goals you have for your race.

Agreed ^^^^

What is your current training look like?

What is your race schedule like for the rest of this year, and start of next?

I would say the best thing you can do is forget about Ironman for now!

I did my first this year - followed the 30 wk plan and man that was a long time... I got pretty sick of it by the end. I can't imagine focusing on IM for an entire year. Just do something else. Train for a half-IM, or a running race, or anything. Just keep some running, biking and swimming in there. If you're deficient in any of them, work on form. See what you need to be doing in Week 1 of whatever plan you choose and just make sure you can handle that load.

I ran a marathon before my first IM for confidence reasons.  What a waste of time!  The IM marathon is completely different.  I now feel if I can run 15-18 miles in training, I can run reasonably well in IM.

Some people do like the 'mental comfort' of having covered the marathon distance.  But as you note (and as noted above), it's not necessary and will likely have little impact on your IM run.  If running is your weakness, then focus on running over the winter.  But aim at racing 5k & 10k faster.  This will allow you to ramp up your long runs more intelligently (i.e., gradually), run more frequently and do some harder efforts.  Not having to focus on doing really long runs should also allow you enough time to do a bit of swimming and biking as well.  Again, not sure what your background/ability is in those legs.

I know that you do not have to do a marathon before an IM, but for me it was really very useful, as was doing  HIM before an IM.  After having done a marathon I knew how my body would feel at different points in the run during the IM and I knew at what distances I would feel what way.  Granted in the IM marathon mile 9 feels a lot like mile 20 in an open mary, but you know what the distance is and at what point you have enough left to finish it still running and whether you have enough left in the tank to kick the last 3 miles or just hold on to what you have and try to coast in.  

That said, pick out your plan for the IM.  Then read what the basic requirements are for it.  Some say that you should already be running 25 miles a week with a long run of 10 miles, biking 80 miles a week with a long ride of 40 miles and swimming 5500 yards a week with a long swim of 2500 yards or some equivalent there of.  So your strategy is to get to whatever that base is and maybe a bit past it so you are ready to start the plan and have the first 4-8 weeks seem pretty easy for you.

Personally I trained for an Oly, bridged to a HIM plan, then a Mary plan then back to a HIM plan and bridged to a IM plan.  

That said.... there is a lot to be said for going faster at shorter distances so that when you go long you will get more quality out of it.  So integrating intensity into your base building is really very important to bring down your times on your longer rides or... increase your distances at the same time.  

The mary choice is up to you and you can totally do it without doing a mary, but find something to focus on to help you strengthen some aspect of your training.  For me the mary helped alot on my run.  My IM mary was only 20 minutes slower than my open mary on my first IM.  That made me very happy at the finish line.     

Hi John and Andrew,

I am in a similar position. I am planning to do my first Ironman in July 2010. My aim is to complete the course. I have no previous triathlon experience. I have good general fitness through my martial arts training, but I am by no means an endurance athlete.  I am 38. Current resting heart rate 47.

My level at the moment:

Running: I have been running regularly  for 12 months in 2008. I did a few half-marathons, but not fast (1 hour 55). I stopped running for 6 months because of an injury and restarted last months. I have done a 30 km run recently (2 hours 55 min) which was quite tough.

Cycling: I have been cycling for the last months. currently 2 hour rides (27 kmph)

Swimming: fairly ok with breast stroke, but can't do front crawl at all. have not been in the pool for ages, but started this week.


My plan:

6 months base training of at least 8 hours per week, working on all three areas plus some strength training and some cross training in martial arts. maybe a marathon in October. learning to swim front crawl. after building up a solid base I plan to start 25 - 30 week specific plan prior to the event.

Good luck guys. I will follow the forum and it would be nice to see how you get on. Grateful for any advice.




Edited by Tri_Fighter 2009-08-12 9:25 AM