I started my IronMan training in earnest in October 2017. An IronMan can wreck your body if you do not prepare correctly. So, unlike my first half IronMan that I ran in March 2017 where I winged the prep (more on that at a later time), I decided to get some professional help to prepare for this race.
With the help of Cliff Scherb at TriStar Athletes (http://www.tristarathlete.com) and by using TrainingPeaks, I have been building a solid foundation since October and have started to turn up the heat since January (see training summary below). I am currently finishing up my last phase of building my baseline fitness level before building up to more IronMan focused training sessions leading up to May.
The key for me is, perhaps not surprisingly, consistency. Not just in the workout load, but in trying your best to do the workouts around the same time every day and practicing healthy eating habits (at least most of the time!). Consistency does not mean doing the same workout every day and risk plateauing. I often mix up my workouts between longer, steady power output sessions vs. shorter, staggered power profile sprint work throughout the week in all three disciplines.
My work-day schedule tends to be unpredictable, so I usually do not get a chance to workout during lunch-time. During the week, I get the bulk of my large Tri workouts in between 0500-0700 (starting at 0400 if needed for a longer ride on the trainer). That way my workout is done and a crazy work day can no longer get in the way. I reserve the evening timeframe usually for shorter workouts (max 2hrs), and do most of my weight training in this time period as well. I generally try to follow a 12-workout/week schedule with 3 sessions of swim, bike, and run each and 3 sessions in the weight room. Long and deep stretching/flexibility work sessions are also placed on the schedule 2-3 times a week.
While preparing for an IronMan, it is easy to get carried away by all the gadgets and gizmos out there (Triathlon is notorious for this!). It is important not to forget about the most critical part of your race setup, the engine that drives it all. I am burning an average of 500-600cal/hr during training and must replenish as needed. I basically eat all day. I will be posting an update on the many lessons learned thus far regarding long endurance sports nutrition later on.
Until then, happy training!