Ironman

12 Months to Ironman

Week 1

By Sayjel Vijay Patel

What This Blog Is All About

Hey there! I’ve decided to take on my biggest fitness challenge yet: training for my first Ironman in November. Oh, and because I just can’t sit still, I’m also planning to run the Toronto Marathon in May — yup, I might be a little nuts. I’ll be sharing my training plan (in phases), plus all the ups, downs, and hilarious mishaps along the way. Since I’m still figuring this out, expect the plan to evolve as I go.

Why Start in January?

Starting in January gives me a head start to:

• Build a rock-solid aerobic base
• Fine-tune my swimming, biking, and running skills
• Get some race-day practice in May with the marathon
• Avoid going too hard, too fast — no injuries, please!

I’m also taking a 12-week Stroke Improvement class at the YMCA to boost my swimming skills. Having a whole year to train means I can (hopefully) avoid burnout and be mentally and physically prepped to crush the Ironman in November.

Background Prep

I’ve done two marathons before, so I kinda know the deal when it comes to long-haul training. Over the past few months, I’ve zeroed in on swimming — I’m now up to 30 minutes of continuous freestyle. That’s a big leap for someone who used to think “doggy paddle” was a legit stroke!

The Training Plan at a Glance

I’m splitting my training into four phases. Each one focuses on different goals and fitness skills:

1. Base Training (January–March): Build endurance and sharpen technique.
2. Build Training (April–June): Turn up the intensity and get ready for the May marathon.
3. Peak Training (July–September): Simulate race-day conditions — time to go big.
4. Taper (October–November): Ease off, stay sharp, and avoid going crazy before the Ironman.

Phase 1: Base Training (January–March)

Focus: Laying down a solid fitness foundation.

• Swimming: 2–3 sessions/week (30–45 min). Lots of technique drills and a dash of interval work like 5×50 meters.
• Cycling: 2–3 rides/week, starting nice and easy at 1–2 hours, then building to 2–3 hours by March.
• Running: 3–4 runs/week (30–45 min each). One long run increases gradually to about 75 minutes.
• Strength Training: Twice a week, focusing on core strength and bodyweight exercises.

What I’m Learning: Mastering that swim stroke and not drowning!

Phase 2: Build Training (April–June)

Focus: Kicking it up a notch and prepping for the May marathon.

• Swimming: 3 sessions/week, adding interval training and open-water practice (eek, cold water!).
• Cycling: 3 rides/week, including one long ride (up to 4 hours) and a tempo session to pick up speed.
• Running: Marathon training — long runs up to 18–20 miles, then a taper 2 weeks before the big day. After the marathon, I’ll dial it back to shorter, easier runs while I recover.
• Strength Training: Keep up with core and mobility work. Gotta stay injury-free!

What I’m Learning: Building mental toughness for race day and getting less freaked out about open-water swims.

Phase 3: Peak Training (July–September)

Focus: Simulating actual race conditions and going full-throttle.

• Swimming: Heavy emphasis on open-water sessions. One “long swim” (1–2 miles) each week — preferably without fish nibbling at my toes.
• Cycling: 3 rides/week, featuring a 5–6-hour long ride (yes, really) and a tempo ride to maintain speed.
• Running: Long runs of 2–2.5 hours at or near race pace.
• Brick Workouts: 1x per week — bike for 90 minutes, then jump off and run for 45–60 minutes. Expect wobbly legs!

What I’m Learning: Nailing my transitions (helmet off, running shoes on) and figuring out the best snacks to keep me going.

Phase 4: Taper and Sharpen (October–November)

Focus: Recovering, reducing volume, and staying sane before the Ironman.

• Swimming: Shorter sessions with less total distance, but keeping up speed work.
• Cycling: A max of 2–3 hours for long rides, mixed with short, high-intensity intervals.
• Running: Quick race-pace runs (30–60 minutes) to stay primed without blowing out my legs.
• Recovery: Stretching, yoga, and sleeping like a champ.

What I’m Learning: Calming my nerves and visualizing crossing that finish line — arms in the air!

Looking Ahead

So, that’s the grand plan! The Toronto Marathon in May will test my stamina (and patience), but it’s a key milestone on the way to November. It definitely won’t be a cakewalk, but with consistent training, I’m hoping to see solid progress in all three sports. Stay tuned for more updates, near-misses, and hopefully some big wins!

Thanks for reading! If you’re also training for something crazy — or just want to share some encouragement — drop me a comment or shoot me a message. Let’s do this thing together!