If I was an Ironman Beginner again I would...

Running down the red carpet and hearing “You Are an Ironman” for the first time one of the best feelings an endurance athlete can feel.

A full Ironman was a long term goal of mine set when I arrived to Australia in 2016 and couldn’t swim. Hard work, grit, being relentless and smart planning made it possible. Now I have completed 5 full ironman and 4 half Ironman events.

If you are considering to do an Ironman here are my top tip for first-time ironman beginners:

Create a season race plan

You should only have one or two A races every year and then others are B and C that are helping to fine tune and prepare you for the A race. The B races are when you aren’t going full gas and using them to fine tune or test out new things like nutrition or gear.

Always remember nothing new on race day is the golden rule.

Create a race plan and share with a coach and get some feedback on what they think is feasible or not. You will always add this to your training plan so you can assess load accordingly.

Find & Commit to Ironman beginners Training Plan

Anybody who commits to a training plan will finish it if you put the time in. The training is why people only do one and are done. Its not easy but it is possible.

Pick a training plan based on your level. When I say level it is towards how much time are you training already and what is your base.

Training plans take all the thinking out of the process which is needed when you are fatigued. It also helps plan your life around the training plan while giving you the assurance you will do enough to complete the event.

Free Ironman Training Plans

You have lots of options from free, paid to AI generated plans. Make sure they sync to your training watch though which I use training peaks and garmin.

Use a Training Tracking App

I use TrainingPeaks is where you can track and sync all your training data to wearables. It syncs to my garmin with detailed workout information such as the intensity, durations, sets etc so you just follow along when out there.

Also, I like that TrainingPeaks has some extra data fields such as CTL, TSS which are great for data nerds

They recommend a CTL of 148 to complete an Ironman, I did my first with 110, second 76 and third 84. This was a good long-term measure to track progress but my main progress tracking how many sessions per week.

Understand Your Training Zones

We all have training zones different to our capacity. Using these zones is training smart. In the triathlon club we do time trials at start of training programs to understand our zones.

Do not think you have a new race pace zone come race day especially on an Ironman. I got excited and went out too fast and paid for it. Look to finish strong.

Running Heart Rate & Tempo Pace

Running there are two metrics I use in sessions either heart rate or pace which most of time come hand in hand but depends on session. For long sessions (1 hour +) I will focus on keeping heart rate in zone 2. Threshold running sessions are all based on pace.

ironman beginner

For cycling my two measures are power and cadence. When racing I use speed too and try keep an eye on heart rate. You can use power pedals or crank to track your power output and when training power is my primary measure.

Swimming CSS

Swim pace is called CSS critical swim speed. The theoretical fastest pace that a swimmer can maintain continuously without exhaustion, your aerobic swimming threshold. The club swim sessions will use these as the base for sets.

Use these to set race pace guidelines

Be careful though and try to be strict on race pacing plans that are realistic. Going too hard at the start can make the run very hard later in the day. Use a pace calculator to know what zones you should follow.

Triathlon Race Pace Calculator | MyProCoach™

ironman race goals are guides only

Setting goals is a great way to keep yourself to account and have something to drive towards. Goals drive behaviour. Goals can also be demotivating on the day if you have set a certain time.

I set goals per discipline and then overall time usually to PB and also a stretch goal if everything going to plan.

Things can go wrong on race day so first race is your baseline.

Everybody wants to do good and try their best but setting goals can also backfire when you are not hitting them and beating yourself up mid race.

Use them as a guide only!!!!

Get an Accountability Buddy

I joined a triathlon club which has really helped me learn from others and meet other people with similar goals. Also, gives me access to coaches and training programs that everybody is following.

Another huge benefit on race day is having familiar faces at the race especially at the start when you don’t want be around friends and family just to start focusing. The club tent is great place for this with all the extras you might have forgotten.

You don’t need to join a club to do an ironman but getting an training partner particularly for the long rides makes it all that easier. Somebody to hold you to account and to drive each other on. Each year I have had a different person.

Notable mentions

Scott Hannah in 2021 Home | Perth Bagpipes
PTC Ironman Squad 2022 / 2023 Perth Triathlon Club
Adrian Allen in 2024 The GymCraic Podcast | Podcast on Spotify

Don’t Skip Long Weekend Sessions

The weekends is when Iron people are built. If you need recover do it on weekdays. Getting these long endurance sessions is what its all about.

Use a calendar to mark out sessions and plan around extra long sessions so you can plan your life around them. Its not continuous building to longer and longer you will have generally 3 build weeks and then a recovery which is just as important as building.

This also helped me track my sessions visually so I could see what I was and wasn’t doing.

Life doesn’t stop though. You will still have other personal or work commitments. Mark them out so you know they are coming up and you can plan around them. For me it was going to Exmouth to get engaged.

4th Discipline of Triathlon: Nutrition

You roughly need 90 grams of carbs per hour which can be tricky so you need do prep How Do I Fuel For an IRONMAN?

Try to keep it simple though as much as you can and don’t change anything on race day. You need roughly 90g of carbs per hour so for 6 hours you need 540g.

Practice in training and document what works and doesn’t. Ask yourself:

What was too hard to eat (2 cliffs bar for me is a non no)
What upset your stomach
What was a struggle to finish
How you felt on the run after.

I try eat real food at start of bike and then move towards gels at the end. I will have 2 water bottles filled in morning with x4 scoops and leaving 1 bottle holder for on course water.

Recommended source to use: Triathlon Nutrition Calculator – 250+ Foods | IronmanHacks

30min Ironman Strength Training

The most boring suggestion till the end and easiest to deprioritize when you are training 12+ hours a week already, trying to shuffle between 3 sessions each for swim, bike and run the gym is hard to get to but helps a lot.

It will help build strength to avoid cramping. Improve performance but most importantly help avoid injuries. I think consistent strength training is why I have been able to continue doing IM while others have got injured and stopped.

My focus is single leg exercises and try to do at 2 x 30min sessions at lunch consisting of:

Daily Ironman Stretching Routine

Even less popular is daily stretching. I must admit I have best intentions but easily forget. The days I don’t I try to do 3min holds of:

Couch Stretch
Pigeon
Hip Flexors
Hip Openers

Lately been getting sore knees so started adding in some band exercises.

Get Aero Advantage

Losing weight is the best aero advantage but I have tried some hacks such as wheel covers to make a disc wheel, have an aero helmet and probably will shave my legs for the next ironman.

Getting time trial bike will make the world of difference. Also getting a tt bike fit is a must.

Be Relentless

Someone who is relentless is determined to do something and refuses to give up, even if what they are doing is unpleasant or cruel.

Ironman Race day Prep

When it comes to the actual event there is a lot going on vs a 70.3 or short distance.

You have check in bags and rack your bike the day before.

Planning nutrition by the hour and few more things. I go through everything you need for first ironman race day tips here.

Last Note

Ironman athletes come in all shapes and sizes, young and old. You don’t need to be super fit or quick to do this. It is a mental as much physical challenge.

If I can do it, so can you.

I have gradually got better as I have built up endurance and not rushed the process of getting quicker which has helped avoid injuries. My first Ironman was 13.12, second 12.43 and 3rd in 12:20 with plan sub 12 next (results here).