How to Train for a Late Season Ironman

As we roll into September and the weather starts to cool off, triathletes begin finishing up the season.  However, what if you have a late season Ironman – say in November or December?  Here are some tips that will help you get through your training for a late season Ironman.

1. Avoid Peaking Too Early – This is a common mistake for athletes of all levels. After you’ve been cooped up all winter training indoors, it is a common mistake for many athletes to start putting in the long workouts simply because the weather is cooperative.  Another reason athletes do too much too early is because “everyone else is doing it.”  If your Ironman is in November, the last thing you want to do is those 80-100-mile bike rides with your friend who is doing an Ironman in September.  This causes you to over-train and will likely have you peak too early.  As in all training, it is important to remember that quality workouts trump the quantity of workouts, particularly in the early months of your training.

2. Start with the End in Mind – If you are trying to put together your own training schedule instead of working with a coach or following a plan online, the best way to figure out when you should be doing what is to take your race date and work backwards. This will give you a general idea of when you will be putting in those long workouts as well as when to be scheduling your taper weeks.  In addition to mapping this out, factor in what your goals are for this event.  An athlete who is simply looking to finish the event is going to have a much different schedule than an athlete who is looking for a PR (personal record) or land a podium spot.

3. Plan for the Weather – One of the difficult things about doing a race later in the season is that the weather can be quite unpredictable – not just for the race itself, but for training. Athletes are encouraged to train in what they plan to race in, but that might not always be possible.
   1. Training apparel in July/August will be different than a race in November
   2. Allow time to time to test the apparel
   3. Be prepared in the event you must do some of your training indoors
   4. Different weather conditions may change your nutrition/hydration needs

4. Factor in Next Season
   1. Take some time to evaluate
   2. Allow for recovery time
   3. Make mental notes along the way in regards to when you felt the “best”
   4. Keep a journal on what you wore and how you felt in different weather conditions

5. Line up Your Training Partners
   1. Training late in the season can get lonely
   2. Ask around to see if anyone else you know is doing your race or another one close to the date of your event
   3. Who did you get in some long workouts with during the year
   4. Split up the partners (ie, someone runs the first 10 miles with you, then have someone else meet you for the second 10 miles)

 If you are training for a late season Ironman and have some questions or need some help, contact me and I can help walk you through it!

Train Right, Tri Right!

Coach MJ