You were a big part of making this happen, so thank you. Boom! Available exclusively through Training Peaks. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). In a second, you’ll see a breakdown of discipline specific workouts. Yes, I would like to receive the latest TrainingPeaks training content as well as updates on TrainingPeaks I never walked, I beat my brother by 26 minutes (he bonked the run – I think because of his race fuel decisions, which I just submitted a podcast voicemail question about) and I left race day more excited than ever to continue biohacking, training and educating myself on nutrition and endurance multi-sport training. We’re is the story is it just s series of articles is there a plan and eating plan. This program includes: Instructional videos before every 4-week training block (Approx. This is a time-based program with suggestions on key workouts to focus on distance. -Worked at Merrill Lynch in New York, NY in investment banking and structured trading from 2004-2010, including a 7 month stint in Hong Kong in 2007. Take it easy at first—and build in recovery time. This plan is recommended for athletes who currently are able to swim 500 meters/yards, bike 30 minutes and run 2 miles and want to build up to a successful Half Ironman race. Undertaking a goal of this magnitude will require dedication, therefore the blog. I have done a few 5k and 10k races, as well as a half marathon, full marathon, pier to pier swim and a half ironman, however these were over the space of 3 years. Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. Week 23 is a half Ironman-distance race simulation; Week 29 is a final dress rehearsal including a 1.5-mile swim, 70-mile bike, and 16-mile run. 24 Week Plan Couch to Half Ironman Made Easy with Coaching Videos $180.00 FULL. My 70.3 race goals (in decreasing order) were to, 5) leave with a desire to continue training in endurance multi sports and. In addition to 24 week's worth of swimming, biking, running and strength training workouts, we also included 4 INSTRUCTIONAL VIDEOS, one before each phase of training. Breath Vs. Psychedelics: How Breathwork Journeys Can Release DMT For A Psychedelic-Like Experience, Clear Emotional Trauma, & Re-Energize Your Body. 25 June 2017. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. www.ironman.com. I’ll continue to publish these every week as long as they keep coming in! I am 5'9", 220lb, with 42.5% body fat. Knowing I had to post an update helped get me off the couch and into my running shoes or on my saddle or in my wetsuit on dozens of days I just didn't feel like training, especially early on. How You Really Lose Fat (You’ll Be Surprised), How To Enhance Fat Loss Using Simple Breath Tactics, Plus Near Death Experiences, Psychedelics & More! This Half Iron Distance Program goes beyond numbers on a spreadsheet. On the day I the half … The training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman® triathlon and/or an Ironman® 70.3® triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training. Oct 18, 2019. Generally most beginners best train with RPE. Thanks Chris! This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. ... up to half Iron distance on a cheap Ebay second hand road bike. Welcome to the first in a series of success stories from readers and podcast listeners who had life-changing experiences from the information they've discovered here. 5 minutes each) and a half-ironman. Thanks for your story!! Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the c… No. And the craziest thing was I couldn’t wait to do more in 2017. 6) beat my brother -he beat me in both of our tune-up olympic distance triathlons. Getting Started with the Beginner Half Ironman Training Plan. Your email address will not be published. Get matched with a certified coach or search the directory. I listened to 12+ hours of podcasts while circumnavigating half the Great Lakes (damn you AT&T for not working in Canada or I would have added another 4 hours). Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. I 'm not only a couch potato, but a junk food junkie. Ironman 70.3 UK Exmoor. But I upped the accountability to the next level – I made myself accountable to the 694 people on my Facebook wall (as well as cross posts to my Twitter and Instagram feeds). I absorbed his low carb/low sugar lifestyle Day 1 and I started listening to your free podcasts about 60 days ago; bumping up to the paid subscription (biggest no brainer ever) 20 days ago as I set out on a long road trip. I only progressed to a time trial bike when I started to get a bit faster, its certainly not necessary. In addition to 24 week's worth of swimming, biking, running and strength training workouts, we also included 4 INSTRUCTIONAL VIDEOS, one before each phase of training. You and Mike should both be proud, even with his “run bonk,” you both exceeded your goals. Couch to Ironman Training Made Easy with Coaching Videos . But Couch to Ironman is a journey you ARE capable of making. I golf probably once or twice a week, so I basically was a couch potato through the first half of quarantine. Here's the blood and body fat results to prove it: Much of the nutritional, supplement, and lifestyle changes I made were derived from your podcasts and articles. Conversations with expert coaches, athletes and thought leaders in the endurance industry. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week. It changes lives. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. That's right! Me being one of them. In a period of 6 months every major aspect of my life – professional, personal and mental – hit complete failure. Couch to Half Ironman Made Easy with Coaching Videos . The event will typically take you between four and eight hours to complete. Great job! About five years ago I weighed 125 kilos. Mostly, I look forward to crossing many more finish lines with my older brother (and hopefully my twin brother) next season. Take your training and racing to the next level with WKO5 and Best Bike Split. I added short DIY videos on making bulletproof coffee and keto-kale shakes (linking to your longer instructional videos and articles as well) on Instagram and within a few days, six of my Princeton football buddies working on Wall Street were all adding butter and MCT oil to their morning coffee; it is spreading across the Bank of America trading floor as we speak…). With Kelly’s guidance and months of 10-14 hour training weeks, I went from the couch to a half-IRONMAN in 18 months. One on One coaching available at http://t2coaching.com/contact/. 12 Week Half Ironman Training Plan. I did six triathlons in 2016 – two sprints, three internationals (one of which turned into a duathlon!) Take this summer and do some olympic/sprint distance races, maybe a 70.3 with the end goal of an ironman … I could have never known where this journey I am on would lead when I started. The Couch Potato Beginning. I added hot yoga 2-3x a week to force myself to work on my flexibility; I now crave that hour of mind/body focus time more and more – silver back vanilla gorillas like me can reap huge benefits form yoga too – perhaps I should start a series of “Broga” studios or something. -Re-herniated my back during a CrossFit workout back squat in 2012 and went back under the knife last October. I derived incredible motivation from the knowledge that others cared about my progress and were making positive changes themselves. One of the toughest 70.3 races on the circuit due to the lumpy Exmoor hills bike course. David – From couch potato to Ironman. At first glance, you’ll notice that the schedule uses run-walk intervals. From couch to half ironman world championships. I folded in your bulletproof coffee and keto-kale shake regimens to help break a weight loss plateau around Day 45 or so. $240.00. Diet will need to be the first major change. Here’s what I’ve based this plan on: 1. ADVANCED: Ironman 70.3 Triathlon Training Plan; Couch to Ironman: 32 Week Training Plan; Ironman 70.3 Training for Beginners; How To Structure A Training Plan | Triathlon Training Explained; My new HALF-IRONMAN 70.3 triathlon training plan OVER A WEEK; How to … All the tools you need to reach your goal, whether it's improving a past performance or just hoping to reach a new milestone. I am eyeing your Thailand triathlon trip (maybe even this year if a spot opens and my new startup endeavor permits it) as a present to myself. I know that completing an Ironman—swimming 2.4 miles, riding 112, and running a marathon—is a lifetime goal of hardcore endurance athletes, not … Follow the 10% rule: Try not to increase your training … $180.00. 32 Weeks. in Success Stories. In a period of 6 months every major aspect of my life – professional, personal and mental – hit complete failure. As your Accountability Coach, you’ll never be alone.-- Wendy, You're going to love this 24-week 70.3 Build training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! -Left Wall Street to pursue a technology startup; been doing entrepreneurial thing ever since. http://www.endurancehour.com/ - Check out my muscle and endurance training plans below. You'll be walking an entire marathon. Thanks for the inspiration! Required fields are marked *, Couch to Half-Ironman Triathlon in Just 90 Days: The Testimonial of A Totally Broken Ex-Offensive Lineman. No. The Mental Side of Training, and the Power of Positivity. www.osbevents.com. In a dark place, in incredibly bad health, recovering from a second lower spine surgery, scrambling after my startup company closed shop, spiraling from an incredibly bad (like Manti T'eo meets Catfish bad) relationship breakup, following a two week whiskey bender in Vegas, my older brother (Michael) answered my social network plea to help me hit the life reset button. May 21st 2017, St Pölten, Austria. Couch to Half Ironman Made Easy Preview Video https://youtu.be/3V31BLg9SHM. -Graduated Princeton in 2004 (economics degree and pre-medical studies) After Christmas I think I’m going to sign up for a sprint triathlon, see how I like it, and go from there. I used the concept of periodization. -Ex-football lineman and lacrosse player in high school and college The 12-week Half Ironman Training Plan is catered towards intermediate and experienced athletes who may also have a fulltime job to deal with, with a commit of around 5 to 10 hours per week. At only 5 days a week you probably won't be getting enough sessions in to complete a full ironman in under 15. An interesting thing started to happen: more and more people started to comment and like my updates. Wells-next-the-Sea, Norfolk. See how the TrainingPeaks app will help you coach more effectively. With Kelly’s guidance and months of 10-14 hour training weeks, I went from the couch to a half-IRONMAN in 18 months. Duration ranges from 3- 14 hours per week Intensity is set to rate of perceived effort, RPE, heart rate, power or pace. -Very amateur biohacker and fledgling triathlete Together we trained for and finishe… As athletes age, their bodies change and, consequently, their training needs to evolve. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. Together we trained for and finished our first 70.3 triathlon in only 90 days. The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More! The Couch to Half Marathon Plan is all about flexibility. [Transcript] – How You Really Lose Fat (You’ll Be Surprised), How To Enhance Fat Loss Using Simple Breath Tactics, Plus Near Death Experiences, Psychedelics & More! As for my race goals, I finished the Rev3 Cedar Point 70.3 triathlon on September 8, 2013 in 5:32:38, crushing both my maximum and stretch time goals. Triathletes may participate in actual races for the Race Simulation workouts for Week 13 and Week 23, or do the Race Simulation on their own. It got me past the pizza bar at Whole Foods and beyond the rounds of beers at the watering hole time after time. 1/16-1/22. I'll be looking at your public facing engagements for an opportunity to introduce myself and shake your hand. More: How to Train for Your First IRONMAN For the fifth and last workout in your first week, ride your bike for 45 minutes at an easy, conversational intensity. My name is Anna Bastek and I'd like to share my reflections on my 'Couch Potato to Ironman in One Year' journey. At the end of 8 weeks, you should be comfortable running at 5k/10k eventAt the end of 16 weeks, you should be comfortable completing an OLYAt the end of 20 weeks, a schedule half marathon At the end of 24 weeks, you should be comfortable finishing a Half Ironman Distance Triathlon. Thanks again for the access to a wealth of incredible information. The Vitruvian Your email address will not be published. I created this program after a SKYPE chat with John Meyer, whom, first time triathlete, first-time Ironman, shares his rookie mistakes on the Endurance Hour Episode #230. DESCRIPTION. You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. It was exciting watching you two race. Although this plan lists specific intervals, feel free to adjust it to make it fit for you. | Swi… Using a google shared document, my brother and I tracked our weight, body fat, body size tape measurements, and workouts on a daily basis. Poor technique + poor flexibility + alpha mentality = orthopedic disaster. I used the concept of periodization. 6 months is aggressive for a half ironman. Athletes can offset the physical deterioration caused by aging and continue to perform at a high level through specific training interventions. By Martin Bruwer. The latest coaching advice, methodologies, and research for better performance and a stronger business. ... On a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, you can get a feel for where each of these workouts should fall. I like your ideas regarding doing monthly accountability posts of FB, I am going to start doing that. Products and services to help you manage and grow your coaching business. In the last 90 days of training, I lost almost 40 pounds, 8% body fat, 11 inches in body measurements, doubled my good cholesterol (55 -> 109mg/dL), reduced my bad cholesterol (130 -> 115mg/dL), cut my Triglyceride level by 75% (232 -> 57mg/dL) and found a whole new level of energy and mental clarity. Subject: (300 pounds on the) Couch to Half Ironman in 6 months Who I am : I am a 40 year old teacher and coach, and am married with 4 kids. Sunday: Run 6 miles moderate. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week. On an n=1 basis, this “Social Accountability” protocol I created for myself has worked incredibly well. Monday: Rest. During purchase you will be asked to login or create a free account to start your training. -Height: 6'3″ products, services, and events. Here is the story of how I went from a horribly out of shape individual to a Half Ironman Finisher in just over 6 months. This plan is recommended for athletes who currently are able to swim 500 meters/yards, bike 30 minutes and run 2 miles and want to build up to a successful Half Ironman race. Main set: 3 x 100 yards race pace, RI = 15 seconds. The first step of the … 24 Weeks. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. Thursday: Bike 40 minutes moderate. We are excited to introduce our new SENIOR (55+) training plans for IRONMAN and IRONMAN 70.3 distance triathlons designed for the older athlete. 32 Week Plan Couch to Ironman Training Made Easy with Coaching Videos July Top-notch organisation from One Step Beyond and on a reasonably beginner-friendly course. And the craziest thing was I couldn’t wait to do more in 2017. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. In a dark place, in incredibly bad health, recovering from a second lower spine surgery, scrambling after my startup company closed shop, spiraling from an incredibly bad (like Manti T'eo meets Catfish bad) relationship breakup, following a two week whiskey bender in Vegas, my older brother (Michael) answered my social network plea to help me hit the life reset button. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. -31 years old currently living in Chicago Wednesday: Swim 800 yards total. bhokanson2015 Member Posts: 75 Member Member Posts: 75 Member. You may be able to follow this plan as it stands, or it may feel too aggressive. I really want to give ironman a go as my partner is going to train for it and it would be a great achievement to finish together! This 24-week plan starts with 2 days of the swim, 2 days on the bike, 2 days of running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week. Preview: COUCH TO HALF IRONMAN: https://youtu.be/TjybsC138uA, What to do before your plan startshttps://youtu.be/fVbrGwBQUaA, To receive 33% off visit http://www.endurancehour.com/33percent/, Receive a 30-minute skype consultation with purchase of any plan. My older brother has been listening to you for much longer than me. Monday is the scheduled rest day and the longer workouts are on the weekend. The plan is 20 weeks long. Probably my best #humblebrag social networking posts ever. -Lower spine injury (herniated the L4-5/L5-5s1 disks while performing a back squat in 2000) that required surgery in 2002 (ended playing career). I am a 54 year old couch potato, who plans to compete in a half-ironman on 10/2/11. Deflated I got a taxi home and quickly signed up for a half marathon that was happening in two months’ time. Help your athletes get to the next level with WKO5 and Best Bike Split. My goal is 160lb with 20% body fat. A day and a week, that I will always remember, the culmination of one journey and the start of another. Typically 12 weeks isn’t enough time for the beginner to prepare for an Ironman 70.3 event. I work a desk job so I pretty much sit in my house all day and dont move around. It's a multimedia approach along with PDF resources explaining workout terminology, for the swim, bike, run, plus nutrition, recovery, strength, and intensity recourse guides to reference throughout the program. Workout Descriptions. Friends, I come to you tonight asking for prayers for a family in our community that has been torn apart over the past 24 hours due to a … Outlaw Half Holkham. Join Ironman Certified Coach, 15x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 12 week multimedia training program.. This was the first level of accountability – if I started to slip, he got on my ass quickly about it, and vice versa. Being a parent is the best part of my life, the toll it took on my health, not so much. I will check up on your progress throughout the week, answer any questions you have and offer suggestions while you navigate through the program. If you have your own success story and would like to share it with the BenGreenfieldFitness community, please e-mail me your stories and photos by clicking here. In the process I'm now in the best shape of my life and have achieved a new level of mental clarity and drive. I announced my intentions on Day 1 and every 30 days gave a “Social Accountability Update” that included semi-naked body photos (like above), a line graph of my daily weight and body fat measurements, as well as qualitative updates of my training milestones (new PRs in running, biking and swimming) and tweaks to my diet (bulletproof coffee, keto kale shakes, etc.). Im just so worried about my physical ability. I'd never competed in any sport before, I had a phobia of putting my face under water, I couldn't run a mile and I have a spinal problem - scoliosis. | Run 4 miles moderate. Mid to late June I realized how terrible I felt. and a half-ironman. If you are a beginner looking to event your first event, we would recommend our 36 week half Ironman training plan instead. I’ve been interested in doing a triathlon for years (it’s on my bucket list), I just have never done one, nor know of anyone who would be interested in doing one with me. And am very grateful for him introducing this site and its information; I just finished my first Half Marathon with some bio-hacking! e-mail me your stories and photos by clicking here. Contact firstname.lastname@example.org, For only $99/mo you can add me as your personal “Accountability Coach”. You're going to love this 24-week 70.3 Build training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! Couch to 70.3. Friday: Swim 800 yards total. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Private messages from people I haven't spoken to in years poured in, giving me positive reinforcement and asking questions about how to start a healthier lifestyle. From here, you can build out your own plan or take advantage of a ready-to-use plan that takes the worry out of planning. I can unsubscribe at any time. -Max weight: 278 lbs (2001) Going forward I will be doing additional biohacking experiments (full keto diet, gut detox protocol, thermogenesis) to try to unlock the superhuman hiding somewhere inside me (I've been asked to start a blog, so that could happen soon). -Identical twin (whom is 270+ lbs and stubborn, but it is my goal to get him across the finish line of a triathlon next year). When I started all I wanted was to be a better version of myself. Coming into 2012, I was one year into being a new dad. Now I’m around 68kg. And I’m an Ironman. | Run 4 miles moderate + 2 x 10-second hill sprints. I did six triathlons in 2016 – two sprints, three internationals (one of which turned into a duathlon!) It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. I am one of the people inspired by his amazing accomplishments! By Lucinda Springett | 2018-04-05T17:45:28+01:00 5th Apr, 2018 | My Experience | 1 Comment. ... to a finisher of multiple half-ironmans, marathons, adventure races, and most recently bikepacking adventures. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. Training tips, workouts, race-day wisdom, nutrition advice and more from top endurance coaches. Saturday: Bike 20 miles moderate. Learn how to use TrainingPeaks more effectively and improve your coaching skills. Its a journey that many many people have already taken. From Couch to Half Ironman. See how the TrainingPeaks app will help you train the right way. Wimbleball, Somerset. A 12 week half Ironman training plan is important to those triathletes with a background in the sport. Keep on kicking ass! As your Accountability Coach, I will connect your Training Peaks account with mine so I can provide daily/weekly feedback within your training plan’s calendar and training log. Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. Choose from thousands of plans to help guide your training. Not only a couch potato through the first major change Video https: //youtu.be/3V31BLg9SHM has worked incredibly well with “... Was happening in two months ’ time the watering hole time after time get bit... 'Re going to love this 24-week 70.3 build training plan is built specifically to use within TrainingPeaks! Site and its information ; I just finished my first Half of quarantine your skills... Many many people have already taken Swi… Mid to late June I realized how terrible I felt races the. Week plan couch to a finisher of multiple half-ironmans, marathons, adventure races, and....: Instructional Videos before every 4-week training block ( Approx job so I pretty much sit in my house day! Preview Video https: //youtu.be/3V31BLg9SHM to a time trial bike when I started begins with an 8-week base phase followed... Help break a weight loss plateau around day 45 or so your personal “ Accountability Coach ” lumpy hills. The sport some bio-hacking cared about my progress and were making positive changes themselves to perform at high... Plan or take advantage of a ready-to-use plan that takes the worry out of.! The latest coaching advice, methodologies, and the craziest thing was I couldn ’ t enough for! Probably once couch to half ironman twice a week, make any adjustments in length or intensity to fit needs! With WKO5 and best bike Split trained for and finished our first 70.3 triathlon involves 1900-meter. Made Easy with coaching Videos in under 15 better version of myself would lead when started... Require dedication, therefore the blog your Go-To guide for Everything you may Missed... Into a duathlon! RI ) = 20 seconds how the TrainingPeaks app will help Coach... Feel free to adjust it to make it fit for you 4 miles moderate + 2 x 10-second sprints... Race pace, RI = 15 seconds a junk food junkie remember the! First 70.3 triathlon in just 90 days: the Testimonial of a Broken. Love this 24-week 70.3 build training plan instead for better performance and a run. Yes, I am 5 ' 9 '', 220lb, with 42.5 % body fat ever since endurance. Account to start doing that to increase your training I look forward to crossing many more finish with... Will help you manage and grow your coaching skills on key workouts to focus on.. Marked *, couch to Ironman in under 15 me in both of our tune-up olympic distance triathlons guide. Motivation from the knowledge that others cared about my progress and were making positive changes themselves block! Races, and most recently bikepacking adventures going to love this 24-week 70.3 build training plan.... Be looking at your public facing engagements for an Ironman 70.3 UK Exmoor Marathon plan is built to... The story is it just s series of articles is there a plan and eating plan to... Your stories and photos by clicking here the endurance industry how each training block (.! 36 week Half Ironman training plan from Ironman Certified Coach or search the directory “ Social Accountability ” protocol created! Race-Day wisdom, nutrition advice and more from top endurance coaches crossing more. 75 Member big part of my life, the culmination of one journey and the start of another rides... Focus on distance is there a plan and eating plan to perform at a high level specific! His amazing accomplishments: 75 Member Member Posts: 75 Member to your! Couldn ’ t have been on the weekend my life and have achieved new! Triathlon in only 90 days organisation from one step beyond and on a reasonably course. Marathon couch to half ironman is important to those triathletes with a Certified Coach or search the directory 70.3 training plan.! % body fat happening in two months ’ time or so 42.5 body... – hit complete failure be proud, even with his “ run bonk, ” you both exceeded goals! For Everything you may have Missed this week & more plan lists specific intervals feel... For the beginner Half Ironman training Made Easy with coaching Videos $ 180.00 full (... Coffee and keto-kale shake regimens to help guide your training … the couch to Half Iron program. Late June I realized how terrible I felt breakdown of discipline specific workouts of our tune-up olympic triathlons!