Did a search but couldn't find anything on it. Me and a mate had a crazy idea today and we were thinking about aiming to do an ironman next year. Then we realized that would be stupid, having very little cardio fitness and the fact I still smoke. But we are aiming to at least do a) A marathon(hopefully under 4 hours) and b) An Ironman 70.3(or half ironman). Thing is, i'm not quite sure how to go about training for these. I'm not bright and I may well attempt an ironman if I feel I can complete it.

My cardio isn't great, and I'm carrying a little excess baggage(reckon 18-20% bodyfat) so i'd be loosing that hopefully. But kicking the cancer sticks 2day or tomorrow and gonna start out on the fitness regime. Anyone got any tips/routine advice.

I can run 3 miles in 30 mins in my current state, with hills, and over summer I'm working in a warehouse 8-4 everyday and cycling 4 miles to work, and back every day. Planning to do a 10 mile walk in lake district every saturday to boost cardio while just starting out. Don't want to stop weight training as I enjoy it.

Ok, if i'm honest, i'm not sure an ironman will happen as I recon that would just be crazy spur of the moment but never done cardio so not sure what to expect/do.

Cheers,

Dave

Weight 92kg
Bench 40kg x 3/4 dumbells (37.5kg x 8-10)
Squat 150kgx6
Dead 120kgx6 (lagging)

Kriptonite: Tobacco
Quit: Haven't

an ironman can take anything from 8hrs plus,you would be better of aiming for a smaller triathlon race like,800mtr swim,20mile cycle,5mile run,also if you are going for a marathon or ironman you are likely to lose some muscle.

Ohh yeah, I will be aiming for shorter triathalons, I was just wanting an aim for 12-18 months time. And I wouldn't worry about loosing muscle, you need to start with it to loose it

Dave

Weight 92kg
Bench 40kg x 3/4 dumbells (37.5kg x 8-10)
Squat 150kgx6
Dead 120kgx6 (lagging)

Kriptonite: Tobacco
Quit: Haven't

Daft question, but can you swim? if so can you swim well?

Running - you need to get miles in. One long run a week starting at around 10 miles and building up to 15-18. Pace does not matter that much.

Swimming. Again distance work. I used to do 1 mile twice a week, which is boring as well and pretty mind-destroying but it needs to be done.

Bike - same again. At least 2 good distance rides a week minimum 25-30 miles

You will not have a life if you plan to do any sort of triathlon, but you will be very fit

I suggest you log onto Runners World forum and look at the triathlon threads on there or buy a book on training.

Start with a short distance race or maybe even a duathalon

The hardest thing of all (at first) is transitioning from the bike to the run. Your quads will explode with pain.

On the road with JB - a progress log Rippetoe started and finished in one day

ORIGINAL: DaveyL

Ohh yeah, I will be aiming for shorter triathalons, I was just wanting an aim for 12-18 months time. And I wouldn't worry about loosing muscle, you need to start with it to loose it

Dave

Its doable in two years. Most training plans I've seen reckon on going from middle distance (70.3 effectively) to full ironman in a season (ie a year) and from olympic to middle distance in a season, but they sort of assume that people will want to maintain a decent pace while they get the extra distance in. I guess if you're not worried about keeping up a pace then you can push the distances a bit more, by keeping it real slow. I reckon avoiding injury will be your biggest worry if you do go for it in a short space of time!

Good luck!

ORIGINAL: buzzer

an ironman can take anything from 8hrs plus,you would be better of aiming for a smaller triathlon race like,800mtr swim,20mile cycle,5mile run,also if you are going for a marathon or ironman you are likely to lose some muscle.

**** me if he does the ironman in 8 hours he'll be beating the pros

a decent first timer would be thinking of 12 hours

as a first attempt coming from low fitness levels more like 14!

curlz for big bicepts

thats why i said 8hrs plus please read the posts before you make sarcastic comments

I think my main goal is not necessarily to do really well, just to complete, say, an Ironman 70.3 within the 7-8 hour time limit. I've never done anything like this before and I must admit, to me it's one of those must do things before you die. I picked up a runners monthly magazine, mainly because it came with a free triathalon magazine and it has a routine in there to get you to sprint distance fitness in 10 weeks. There is also one for olympic distance so I may do sprint then move onto the olympic and keep building.

As for swimming, I have the basics and used to be faily competant but lack of practise has meant I need to put the hours in to get my technique back.

I'm actually not very injury prone, or haven't been in the type of exercise i've been doing up till now, but hey, you can only do your best. I'll give it a go, not like I have anything to loose. Well, except my winter insulation...

Dave

Weight 92kg
Bench 40kg x 3/4 dumbells (37.5kg x 8-10)
Squat 150kgx6
Dead 120kgx6 (lagging)

Kriptonite: Tobacco
Quit: Haven't

ORIGINAL: buzzer

thats why i said 8hrs plus please read the posts before you make sarcastic comments

but without actually giving a realistic time; please show where I have been sarcastic

curlz for big bicepts

ORIGINAL: DaveyL

I think my main goal is not necessarily to do really well, just to complete, say, an Ironman 70.3 within the 7-8 hour time limit. I've never done anything like this before and I must admit, to me it's one of those must do things before you die. I picked up a runners monthly magazine, mainly because it came with a free triathalon magazine and it has a routine in there to get you to sprint distance fitness in 10 weeks. There is also one for olympic distance so I may do sprint then move onto the olympic and keep building.

As for swimming, I have the basics and used to be faily competant but lack of practise has meant I need to put the hours in to get my technique back.

I'm actually not very injury prone, or haven't been in the type of exercise i've been doing up till now, but hey, you can only do your best. I'll give it a go, not like I have anything to loose. Well, except my winter insulation...

Dave

cool

there's loads of sprint tris around, and plenty of tris that are somewhere between sprint and olympic

curlz for big bicepts

ORIGINAL: MonkFinger

ORIGINAL: buzzer

thats why i said 8hrs plus please read the posts before you make sarcastic comments

but without actually giving a realistic time; please show where I have been sarcastic

**** me if he does the ironman in 8 hours he'll be beating the pros

you know i didnt expect him to do it in 8hrs and that i was pointing out it takes over 8hrs.

ORIGINAL: buzzer

**** me if he does the ironman in 8 hours he'll be beating the pros

you know i didnt expect him to do it in 8hrs and that i was pointing out it takes over 8hrs.

that's not sarcasm

it will indeed take a lot longer than 8 hours; I thought it was misleading to use the figure 8 hours, particularly if as a first timer, he is likely to take 50% longer - hence my response

curlz for big bicepts

hence my response 8hrs plus
and you dont think "****me if he does it in 8hrs he will beat the pros" isnt sarcastic pleeaase

Hi mate,

Ill offer the advice I can but im no expert and just work from trial and error so to speak.

I would seriously advise against trying an Ironman as a first Triathlon , infact Id advise against a 70.3 untill you have got some open water swimming experience while being surrounded by 100,s of others swimmers banging and crashing in to each other!
The longer the Triathlon the fitter you need to be to finish obviously , but also the longer it is the more things that can go wrong. Punctures and bike brakedowns are common on the course and this can cost you alot of time. Crashes happen too. Nutrition is harder also as keeping yourself going for anywhere up to 17 Hrs on an Ironman takes alot of food and drink and its easy to get it all wrong and suffer.

Regarding smoking, well IMO you need to quit as soon as you start training or your chances of even finnishing an IM are very low indeed.

Sadly its not a cheap sport either whn it comes to long distance events. 2 to 3 hundred quid for an IM and 150 ish for a 70.3 and then you have got bike to buy etc.

IMHO I would start with and half marathon when you feel fit enough to do one and then a Marathon. Fcuk what time you get as your there to finnish. If all goes well then Id do a 70.3 if you can swim the 1.2 miles without too much problem.


The Ironman Distance is an attractive goal and calls out to all kinds of people to take up the challenge and crossing the finish line (regardless of time) is a great feeling. But you need to realy want to do it and be serious and realistic if your not very fit at your starting point.

Allways remember that the guy who wins in 8.30 ish and the guy who finishes in 16.59.59 to beat the cut off time are both Ironman finnishers and even though they are poles aparts in athletic ability they have both had to fight thier own personal war.

All the best with it!

Regards, Rich

Ignore the trolls!

Top post Trident. Well said.

Regarding the OP mentioning 8 hours, I was a bit astounded at that I must admit. Finish within cut-off is a reasonable target and that will be closer to 16 hours than 8 hours.

PS How is a 70.3 made up?

On the road with JB - a progress log Rippetoe started and finished in one day

ORIGINAL: johnnybike

Top post Trident. Well said.

Regarding the OP mentioning 8 hours, I was a bit astounded at that I must admit. Finish within cut-off is a reasonable target and that will be closer to 16 hours than 8 hours.

PS How is a 70.3 made up?

Cheers bro

70.3 is an half Iron (70.3 being the number in miles of the race, i guess it sounds cooler!)

1.2 mile swim. 56 mile bike and 13.1 mile run.

Ive got my first Double Iron in 4 weeks and its going to push me to a level Ive never even considered.

With a 4.8 mile swim 224mile bike and 52 mile run Im way out of my depth, way out of it.

But thats exactly what its about for me

Ignore the trolls!

Buzzer mentioned that an Ironman will take anything from 8 + hrs....this is fact!!!! At no point did he mention that the OP would be able to complete in that time.

I read it as it was meant, in that the top guys will finish in 8 or so hours.

People seem to be questioning Buzzer's post as if he made out 8 hrs was around the norm!!!!

Buzzer is one of the most knowlegable posters on the board especially where cardio and fitness are concerned and his previous run times over long distance courses are among some of the best in the country.

The guy isn't a pr1ck who just spouts nonsense and if more people actually took the time to read his posts then they'd be aware of his sound knowlege

An Ironman will take anything from 8hrs plus and I'm sure we are all of sound mind enough to know that someone with the OP's experience will not be completeing in this sort of time...I'd hazard a guess that the OP knew this too

Due to circumstances beyond his control....Neb has left the building

Yep, all a bit of miscommunication. I posted last night on what I recalled rather than actually reading the whole thread again.

Trident good luck in the double IM. Co-incidentally I read in another forum of a guy who must be doing the same event and how he is preparing for it. Hwyel someone.

On the road with JB - a progress log Rippetoe started and finished in one day

I often read Buzzers posts, he does indeed know his stuff. Quality MT member

Ignore the trolls!

Any hints n tips on a half marathon greatly appreciated!!pop yer thoughts in my Journal please..sorry to invade mate..I'm gone!!!

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

My journal:
http://www.muscletalk.co.uk/Uphill-to-the-big-50-m2797720-p14.aspx

ORIGINAL: Trident

ORIGINAL: johnnybike

Top post Trident. Well said.

Regarding the OP mentioning 8 hours, I was a bit astounded at that I must admit. Finish within cut-off is a reasonable target and that will be closer to 16 hours than 8 hours.

PS How is a 70.3 made up?

Cheers bro


With a 4.8 mile swim 224mile bike and 52 mile run Im way out of my depth, way out of it.

that is insane..f00k me.

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

My journal:
http://www.muscletalk.co.uk/Uphill-to-the-big-50-m2797720-p14.aspx