36-Week Road to Ironman

36-Week Road to Ironman

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This 36-week group training program is designed for beginner to intermediate triathletes who want to complete the triathlon of all triathlons: the Ironman or 140.6. There are 6 group workouts + 4 to 6 additional workouts to be completed on your own per week that will build a strong, capable foundation in all four disciplines — swim, bike, run, and transition. Each workout has a specific purpose: technique, skill, aerobic or speed development, etc.

If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, this can be discussed with coach Kim and she will adjust your sessions to enhance your preparation for your specific goal.

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 (70.3) or a marathon. 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.

EQUIPMENT: We’ve compiled a full gear list here. *USATriathlon membership valid through at least September 31, 2018 is required. USAT 12-month adult membership is $50.

TRAINING BASICS: Most weekdays, you’ll have two workouts that together add up to 90-120 minutes. You can break these up into two sessions, and there are regular bike/run brick sessions. 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 combination. The longer weekend workouts will get you ready, both mentally and physically, for an Ironman — which can be a 17-hour endeavor.

MORE:

  • You might have the opportunity to participate in a Half-Ironman to gain racing experience.
  • There will be an "Epic Weekend" workout of all four disciplines to prepare you for race situations and transitions.
  • Includes your coach on race day, physically at the race.
  • Includes SHE TRIBE Personalized Membership for the duration of your training program.
  • Includes a pretty cool shwag bag of awesome.
  • Includes the badass SHE TRIBE tri kit.