Triathlon Training: Are You Ready for an Ironman?

Gale Bernhardt
For Active.com

Active Expert Gale Bernhardt fields questions from readers on doing your first Ironman, defining "interval," and focusing your training.

Am I Ready for an Ironman?

Q. I finished my first Olympic-distance tri this year after following your training plan. I struggled at first with my goggles in the swim and rode my bike a little too fast, so I walked part of the 10K—but overall had a very rewarding experience. You guessed it, I'm hooked. Am I ready to train for a half-distance race? Could a couple of half-Ironman events lead me to Ironman Florida in 2008? Gale, thank you so much for your help. I was injury free and never had soreness (except the day after the race). I'm 57 years old and the little boy in me is excited again. God bless you!
-A.E.

A. Greetings A.E.-
Thanks for dropping us a note to let us know you enjoyed my training plan and Active Trainer. A big congrats to you for finishing the race, well done!

I am currently working with a fellow who is 51. He did sprint races and one Olympic triathlon his first year—a mere nine months after learning to swim. Like you, after doing the races he was hooked on the sport and had his eye on Ironman Florida.

He spent his second year in the sport continuing to build his swimming technique and fitness. He also worked on building overall triathlon endurance by successfully completing two half-ironman distance events. In 2007, his third year as a triathlete, he very successfully completed Ironman Florida. 

I think it is possible for you to be ready for an Ironman Florida 2008. However, with the limited information I have about you, my initial reaction is for you to use 2008 to get more experience under your belt and at least one 70.3-distance race. Aim to do an Ironman race in 2009. I know it's a long way away, but unless you have a deep history of endurance sports, I think you would have a more positive experience if you would use next year to build your fitness. This is the same advice I gave the now 53-year-old fellow I mentioned.

One other thing to realize is that many Ironman events sell out fast. Ironman Florida is already full for 2008. Now is the time to start planning for 2008 and even 2009. Set your goals, know when and how to register, and begin mapping out how your training will conform to that schedule. This will help you create a clear path to your chosen finish line.

Thanks again for your nice words about the training program. Keep us posted on what you do for fun and fitness.

Explaining "Intervals"

Q. Dear Gale, I have just started one of your online training programs, and I have a request to make. Although I have biked off and on for years, I've never been serious until now. I'm ready to step up to a new level. Some of the language you use is unfamiliar to me, such as: "interval." To me, it means a break in the middle of a play—but it means something totally different in cycling and triathlon language. Can you help? I would really appreciate this, and I look forward to expanding my cycling and triathlon vocabulary.
-M.B.

A. Hi M. B.-
You ask a great question. Each sport does have its own language. Here is my definition of interval:

Interval: A specified amount of time between actions (either rest or exercise). Workouts that contain intervals typically have a series of work bouts (work intervals) where the athlete is attempting to achieve a specific exercise intensity. The work intervals are separated by specified rest periods (rest intervals).

Hope you have fun with the training plan. Let us know how it goes.

Getting Your Training on Track

Q. I'm a 45-year-old male who was using a random method of training for events last summer. In June, I finished a 70.3-distance race in about 7 hours, 30 minutes. Mid-September, I finished another event and my experience wasn't so good. Now that I've had a break, I want to look at doing a better job of establishing a routine for my tri training and also build some base fitness for 2008. I've started on my own, but I really have no clue what I'm doing. (Know that prior to this year I'd never even done a 5K, now I'm hooked on the sport.) I want to get a jump on my New Year's fitness, what plan would you recommend for me?
-R.M.

A. The best way to decide on a base training program is to study each one's description. Start with the main menu here. Click on the link for any of the plans and you will find an athlete profile, goals for the training plan, a two-week preview and a nice overview of the training plan's volume.

Preview the first two weeks and compare it to the training you've done in the past. Your current training level should be such that the first week looks very doable. Each week builds training volume and gets progressively more difficult. If the first week of the training plan you select looks too easy, try a more advanced one. The reverse is true if the first week looks too difficult.

Notice the plans have a range of weekly training hours and a note of how long the training plan lasts. Some of the base plans have a second phase of training. If you have the time to build more base fitness before your first race, these Phase 2 plans are a nice option.

Hope this helps and keep us posted on your athletic success.