KEEP YOUR SEASON GOING

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2 KEEP YOUR SEASON GOING You ve already crossed the finish line in Galveston, aim for another finish in Chattanooga. Congratulations on your finish at Memorial Hermann IRONMAN 70.3 Texas. You ve already accomplished something that many others wouldn t dream of. With this race under your belt, what comes next? If your long-term goal is to become an IRONMAN, start training for Little Debbie IRONMAN Chattanooga presented by McKee a Family Bakery.You will never be in better shape to start preparing for an IRONMAN than you are right now. Keep your season going and follow this training guide to help you tackle another awesome goal in 2017! Sign up and get training today! IROMAN.COM/GalvestonToIRONMAN 1

3 ARE YOU READY TO TASTE ANOTHER FINISH LINE? Read on for expert advice on how to transition from an IRONMAN 70.3 to an IRONMAN finish line this season including a customized training plan. Triathlons, like tattoos, can be addictive. Once bitten by the bug, it can be hard to pack up your race gear and settle back into regular life. And guess what, you shouldn t! You ve gone the distance. You ve proved to yourself that you can do anything you set your mind to. You ve learned how to balance and make time for your training, and you ve crossed the finish line a different person that when you set out on the journey. As you look back on the memories of training, racing, and celebrating your IRON- MAN 70.3 finish, we want to encourage you to continue that journey and become an IRONMAN finisher this season. 2

4 YOU RE MORE THAN HALFWAY THERE As you know having trained for a IRONMAN 70.3, training for and finishing a longcourse triathlon doesn t have to take over your life. While IRONMAN training requires a significant commitment, with a smart plan and/or coach, it s only a few more hours than what you ve already been doing. (In the attached plan, most weeks clock in at around 10 hours of training time, and only one that hits 15.) Moreover, if you ve recently completed a half-distance race, you re already more than halfway to an IRONMAN when it comes to your fitness. IRONMAN 70.3 are uniquely suited to building the endurance, race-specific fitness, and general mental readiness needed to successfully execute an IRONMAN race. Racing an IRONMAN 70.3 provides real fitness in the bank. 3

5 RECOVER, REMINISCE, REBUILD 4

6 RECOVER Lovato adds that it s important to pay attention to your emotional recovery as well so that you return to training more motivated than ever. The mind will return to its state of readiness; it will want to train again, he says. It s also important to assess how your training and your race went before you jump back in. When Lovato used to race as a pro himself, he said he tried to think back on the benefits of his training and racing as he stepped up to the next one: This helped me remember that the work was still inside my body. I frequently reminded myself that my first A-race had given me a significant training boost. My body was automatically different based on that one day of racing. 5

7 REMINISCE Lovato adds that it s important to pay attention to your emotional recovery as well so that you return to training more motivated than ever. The mind will return to its state of readiness; it will want to train again, he says. It s also important to assess how your training and your race went before you jump back in. When Lovato used to race as a pro himself, he said he tried to think back on the benefits of his training and racing as he stepped up to the next one: This helped me remember that the work was still inside my body. I frequently reminded myself that my first A-race had given me a significant training boost. My body was automatically different based on that one day of racing. 6

8 REBUILD If you ve already done six to 12 weeks of high-volume training for race number one, you still get to count that toward your training for race number two. This is also true for pace-oriented rides and runs, threshold intervals, or VO2 sets. Basically, training doesn t start over when you cross the finish line. You will get a huge fitness boost from race #1 you are now a totally different athlete than you were prior to that event, Lovato says. Once you ve recovered smart and acknowledged how fit you really are, you ll find that your body and the mind will be ready to tackle another finish line. This year, why not make it an IRONMAN? Read on for a balanced plan customized by IRONMAN certified coach (and eighttime IRONMAN world champion) Paula Newby Fraser and get started today. 7

9 5 MONTHS OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 1 RUN 40 MINUTES 45 MINUTES RUN 20 MINUTES 45 MINUTES RUN WEEK 2 BIKE 2 HOURS RUN 1:15 HOURS WEEK 3 BIKE 2 HOURS RUN 1:15 HOURS WEEK 4 BIKE 1:45 HOURS RUN 8

10 4 MONTHS OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 5 BIKE 2 HOURS RUN 1:15 HOURS WEEK 6 BIKE 2:15 HOURS RUN 1:30 HOURS WEEK 7 BIKE 2:45 HOURS RUN WEEK 8 RUN 40 MINUTES BIKE 3:15 HOURS RUN 20 MINUTES RUN 1:45 HOURS 9

11 3 MONTHS OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 9 RUN 40 MINUTES BIKE 2:45 HOURS RUN 2 HOURS WEEK 10 BIKE 1:30 HOURS SWIM 1:30 HOURS BIKE 3 HOURS RUN SWIM 45 MINUTES WEEK 11 RUN BIKE 4 HOURS RUN 1:30 HOURS WEEK 12 RUN SWIM 1:15 HOURS BIKE 3:30 HOURS RUN 2:15 HOURS 10

12 2 MONTHS OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 13 RUN 40 MINUTES 45 MINUTES BIKE 1:30 HOURS SWIM 1:15 HOURS SWIM 45 MINUTES BIKE 4 HOURS RUN 20 MIN RUN 1:15 HOURS WEEK 14 RUN 40 MINUTES 45 MINUTES BIKE 1:30 HOURS SWIM 1:15 HOURS BIKE 4:30 HOURS RUN 2:30 HOURS WEEK 15 RUN SWIM 1:15 HOURS BIKE 1:30 HOURS SWIM 1:15 HOURS BIKE 5 HOURS RUN 15 MINUTES RUN 2:30 HOURS WEEK 16 SWIM 1:30 HOURS BIKE 4:20 HOURS RUN 15 MINUTES RUN 1:45 HOURS 11

13 1 MONTH OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 17 SWIM 45 MINUTES RUN 1:15 HOURS SWIM 1:15 HOURS BIKE 4:20 HOURS RUN 15 MINUTES RUN 2:30 HOURS + (AMP UP POWER) WEEK 18 SWIM 1:15 HOURS BIKE 5:30 HOURS RUN 2 HOURS WEEK 19 S SWIM 1:30 HOURS SWIM 45 MINUTES BIKE 4 HOURS RUN 1:45 HOURS WEEK 20 S SWIM 1:15 HOURS RUN 1:15 HOURS SWIM 45 MINUTES BIKE 4 HOURS RUN 2 HOURS 12

14 2 WEEKS OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 21 SWIM 45 MINUTES RUN SWIM 45 MINUTES BIKE 2:30 HOURS RUN 1:30 HOURS WEEK 22 RUN 40 MINUTES SWIM 20 MINUTES BIKE 40 MINUTES RUN 20 MINUTES RACE DAY 13

15 FOR MORE INFORMATION FOLLOW US FOR MORE TRAINING TIPS AND INSPIRATION. FACEBOOK.COM/IRONMANTRIATHLON Sign up and begin training today. IRONMAN.COM 14

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