29 WEEK IRONMAN TRAINING & NUTRITION GUIDE Week-by-week training and daily nutrition advice to get you ready for your race
Getting Started
Change the week below:
Week 4: Nutritional goals for preparation phase (early training)
Nutrition periodization is the concept of having a nutrition plan that begins on
your very first day of training and then adjusts as your training plans change.
The first periodization cycle in your training is general preparation.
Figure: Training Periodization Cycle
29 weeks to Ironman
Cycle:
General preparation
Specific preparation
Competition
Training weeks:
1-12
13-26
27-event day
During the preparation cycle, you are building endurance by gradually building up
training volume and intensity. The goal is to increase cardiovascular endurance
and function without causing injury. This will prepare you for the more intense
training cycle that is coming up: phase two, the specific preparation phase.
If you have some weight to lose, do it early in the general preparation cycle, when
the intensity and volume of training are comparatively low. Attempts to lose weight
during the specific preparation or competition cycles can impair your training and
performance. For most endurance athletes who want to reduce weight, a goal of about
one half-pound to one pound per week is appropriate and safe. You can achieve this
goal by consuming about 250 to 500 fewer calories than you need each day. Achieve
this calorie deficit by reducing caloric intake rather than by upping your training.
As you progress through the general preparation cycle, your duration and intensity
of training will gradually build. As such, you’ll increasingly rely on carbs as
a fuel source — and your stores are limited. Therefore, your carbohydrate intake
will gradually need to increase as your training advances. Early on in the cycle,
when your training volume is moderate and intensity is low, consume about 3 grams
of carbs daily for every pound (6.5 grams per kg) of total body weight. For example,
for a 150-pound (70-kg) athlete, that equates to about 450 grams of carbs daily.
For moderate to heavy training, consume about 4 grams of carbs for every pound (8.5
grams per kg) of total body weight. And, on days that you will be training for four
or more hours, bump your carb intake up to about 5 grams for every pound (11 grams
per kg) of total body weight.
Protein intake should be roughly in the range of 0.6 to 0.8 grams of protein for
every pound (1.3 to 1.7 grams per kg) of body weight. If you weigh 150 pounds (70
kg), that equates to 90 to 120 grams of protein daily.
Fat intake should be about 0.4 grams per pound (0.9 grams per kg) of total body
weight, or about 60 grams of fat daily for a 150-pound (70-kg) athlete.
Carbs
Protein
Fat
Amount
Amount
Amount
Grams per lb. of total body weight
Grams per kg of total body weight
Grams per lb. of total body weight
Grams per kg of total body weight
Grams per lb. of total body weight
Grams per kg of total body weight
Light–moderate training
3
6.5
0.5
1.2
0.4
0.9
Moderate–heavy training
4
8.5
0.6
1.5
0.4
0.9
Heavy training
5
11
0.7
1.6
0.4
0.9
See week 15 for a sample fueling plan that corresponds
to the above recommendation.
Training is the time to practice the hydration and fueling strategies that you’ll
be putting to use during the Ironman competition. Use the following suggestions:
Drink about 12-16 fl. oz. (360-480 ml) of fluid, either water or a sports drink,
about 4 hours before training
If possible, consume a high-carb meal about two to four hours before training,
or at least a high-carb snack about an hour before.
Consume another 7-12 fl oz (210-360ml) two hours before exercise.
Consume 30 to 60 grams of carbs every hour during exercise. You can consume 45
to 90 grams of carbs per hour if you are using PowerBar® sports nutrition products
with C2 MAX.
Hydrate according to your sweat rate. If you don’t know your sweat rate yet, plan
to consume about 13- 26 ounces, (400-800 ml) per hour of exercise. A sports drink
with carbs and sodium is a far better option than plain water. Adjust your fluid
intake to the temperature and humidity conditions.
Start experimenting with sports drinks, energy bars, and energy gels to identify
which ones you tolerate best. Practice using them during training.
Help promote recovery after training by putting into practice the following recommendations:
Within the first 30 minutes after exercise, and again after two hours, consume
0.5 grams of carbs for every pound (1.1 grams per kg) of total body weight, or about
75 grams of carbs for a 150-pound (70-kg) athlete. This will help speed the process
of replenishing your glycogen stores.
Consume 10 to 20 grams of protein as soon as possible after exercise, to help
with the repair and building of muscle tissue in response to training.
Gradually drink 23 fl. oz. of fluid for every pound (1.5 L per kg) of weight lost
due to fluid loss during exercise.
Consume sodium sources along with fluids to help restore sodium lost through sweating.
About PowerBar PowerBar is committed to helping enhance the performance of athletes
by providing cutting-edge sports nutrition products, information, and tools. Backed
by decades of sports nutrition experience, PowerBar’s product line includes a full
spectrum of great-tasting food and beverage options developed to meet the nutrition,
hydration, and recovery needs of athletes. PowerBar proudly sponsors Ironman Triathlon
events worldwide. To learn more about PowerBar, go to
PowerBar.com
References Seebohar B. Nutrition for endurance sports. In: Dunford M, ed. Cardiovascular,
and Wellness Nutritionists Dietetic Practice Group. Sports Nutrition — A Practice
Manual for Professionals. 4th ed., American Dietetic Association. 2006;445–459.
Stellingwerff T, Boit MK, Res PT. Nutritional strategies to optimize training and
racing in middle-distance athletes. J Sports Sci. 2007;25:S17–S28.
Daily Training by Ian Murray:
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Run 45 min.
Warm on flat then into easy hills
Keep heart rate under control on climbs
Walk if you must
PRO TIPS
Remember to look up
Keep arms active on climbs
Start hills relaxed and then control pace so that heart rate stays low as you go up
Recovery ride 40 min.
Spin easy on flat in total comfort
PRO TIPS
Use this recovery ride to loosen legs after last week's efforts
Off
Find 20 min. mid-day to put feet up and relax
Eat and hydrate well
PRO TIPS
The body is still building muscle even on this day off
Swim 30 min.
Swim short and easy pieces with lots of rest between
PRO TIPS
Keep arm rhythm easy and glide through water balanced
Marker run
Must be done on a track or accurately measured mile course
Jog 800 m (2 laps) for a warmup
Run up to a fixed heart rate and hold at 150 or 160 bpm for 1 mi. exactly and time that mile
Pick a heart rate that's challenging without being hard and hold as closely as you can to that number
PRO TIPS
This workout must be repeatable
Do it ~4 weeks to mark progress
Duration is fixed at 1 mi. and intensity is fixed at whatever heart rate that you choose to hold
What will change is your time
Record it all accurately
Jog an easy cooldown after and be sure to stretch
Off
PRO TIPS
The body needs these rest days to rebuild and adapt
