Ironman Training Guide
Gear Purchases
Total Spent: Approximately $5,000. This was a gradual expense, not an upfront cost. Items were often bought second-hand. Sources: Facebook pages, second-hand deals.
| Category | Item | Cost | Source |
|---|---|---|---|
| Swim | Roku Swim Goggles | $30 | - |
| Swim | Roku Swim Cap | $10 | - |
| Swim | Longsleeve Wetsuit (Xterra Vortex 4) | $150 | |
| Swim | Indoor Pool Membership (6 months) | $250 | - |
| Bike | Specialized Shiv Tri Bike (2013) | $1,200 | |
| Bike | Bike Fitting | $100 | - |
| Bike | Bike Tunes (6 months) | ~$500 | - |
| Bike | Giro Bike Helmet | $300 | - |
| Bike | Zipp 404 Bike Wheels | $500 | |
| Bike | Wahoo Element Bolt Bike Computer | $300 | - |
| Bike | Misc. Bike Parts | ~$500 | - |
| Bike | Smart Bike Trainer | $300 | |
| Run | On Cloud Running Shoes | $130 | - |
| Tech | Garmin Forerunner 935 Watch | $500 | - |
Cycling Specifics
- Watch & Bike Computer: A training watch can double as a bike computer.
- Gears: 10-speed is adequate; 11-speed is optional.
- Aero Wheels: Not essential but beneficial. Example: Zipp 303, 404, 808.
- Tri Bike Fitting: Crucial for comfort during long training sessions.
- Bike Tunes: Regular maintenance is key due to extensive use.
- Smart Bike Trainer: Useful for resistance training; fluid ones are a cheaper alternative.
Training Schedule
Race Date: Originally July 26th, completed a personal race on July 24th. Training Start: Base building began in October 2019; intense training started February 1st, 2020.
Base Building (Oct 2019 - Feb 2020)
- Running: 3-5 miles, 4 days a week.
- Cycling: 30-60 miles, twice a week.
- Swimming: Twice a week for 30-60 minutes.
Core Training Months
- Swimming: 1 hour sessions, Monday, Wednesday, Friday.
- Cycling: Daily hour-long sessions; longer weekend rides.
- Running: Following a marathon training plan; post-bike sessions.
- Flexibility: Daily 45-minute stretching and icing sessions.
Nutrition
- Daily Intake: Approximately 4,000 healthy calories.
- In-Training: Preference-based gels for on-bike nutrition.