Category: Ironman Training

Articles that are of interest and benefit for people training for Ironman and half ironmans

Monday's Brick: Coach Ray's Ironman 70.3 Tempo Brick #1

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #1

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

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Monday’s Brick: Dave Scott’s Ironman ‘Duathlon’ Brick B

Dave Scott likes to use the standard duathlon for long bricks. by dividing the run into two segments makes it a little easier on the body. This session is great for early season Ironman athletes as they build into their biggest weeks. It can also be of benefit for Ironman 70.3 athletes.

View More Monday’s Brick: Dave Scott’s Ironman ‘Duathlon’ Brick B

Monday’s Brick: Dave Scott’s Ironman “Duathlon” Brick A

Dave Scott likes to use the standard duathlon for long bricks. by dividing the run into two segments makes it a little easier on the body. This session is great for early season Ironman athletes as they build into their biggest weeks.

View More Monday’s Brick: Dave Scott’s Ironman “Duathlon” Brick A

Monday’s Brick: Joe Skipper’s Ironman Threshold Brick

Brick sessions are a great training session to help develop the your familiarity both mentally and physically of transitioning from bike to run. This session from a Ironman pro Joe Skipper is fantastic for building in fast biking and running off the bike in preparation for an Ironman (but also beneficial for Ironman 70.3 preparation).

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Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Bike Session

Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.

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Ultimate Ironman Prep: 20 Weeks to Your Strongest Race

Thursday Training Plan: Ultimate Ironman Prep – 20 Weeks to Your Strongest Race

🏊‍♀️🚴‍♂️🏃‍♂️ Ultimate Ironman Prep: 20 Weeks to Your Strongest Race
Are you ready to take on the ultimate challenge? The Ultimate Ironman Prep training plan is designed to guide you through 20 weeks of structured, progressive training to ensure you’re at your strongest when race day arrives. This plan is perfect for athletes with experience in triathlon, but new to the Ironman distance. You’ll need to be comfortable swimming 3,000m, cycling for 2 hours, and running for 60 minutes in a single session. From there, we’ll take you to the next level! 💥

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Monday’s Brick: Heather Jackson’s Ironman Brick

Brick sessions are a great training session to help develop the your familiarity both mentally and physically of transitioning from bike to run. This session from retired Ironman pro Heather Jackson is fantastic for building in fast running off the bike in preparation for an Ironman.

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Friday Fartlek Run: Modified Meb’s Marathon Session #1

Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a Marathon PB of 2:08:37 and was the silver medalist at the 2004 Athens Men’s Olympic Marathon. He was also the winner of the 2009 New York City Marathon and the 2014 Boston Marathon. This workout targets slightly faster than race pace to your body is exposed to and can develop. Although this session targets marathon events specifically, it is also of benefit for runners and triathletes preparing for events from half marathon distance and above.

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Monday’s Brick: Parker Kerth’s Final Kona Big Brick

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes efforts at race pace to help prepare for your next Ironman or Ironman 70.3 Distance Triathlon.

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Monday’s Brick: Steve McKenna’s Hardest Ironman Brick Session

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes efforts at race pace (and above) to help prepare for your next full Ironman Distance Triathlon.

View More Monday’s Brick: Steve McKenna’s Hardest Ironman Brick Session