Setting the Stage
Hey everyone! If you caught my first post, you know I’m on a year-long mission to crush my first Ironman.
Over these next few months, I’m diving straight into Phase One (aka The Base Phase), where the goal is simple: build a super-strong aerobic engine, get comfy in the water, and avoid face-planting on the run.
If you want more details , check out classics like The Triathlete’s Training Bible by Joe Friel or Be Iron Fit by Don Fink — they’ll give you the science behind my approach.
Why Is a Base Phase So Important?
Think of the base phase like laying the foundation for your dream house. You can’t start picking wallpaper (or in this case, fancy carbon-fiber wheels) until the groundwork is solid.
By focusing on low-to-moderate intensity workouts, I’m aiming to:
- Improve aerobic fitness without burning out.
- Refine my technique in swimming, cycling, and running — because efficiency = fewer injuries.
- Stay consistent — missing a week now could mess up the next few phases. Nobody wants that!
Big Picture Plan
Here’s my big-picture plan for the base phase, which runs for a few months:
- Swimming: 2–3 sessions/week (30–45 min). Lots of drills and short intervals like 5×50 meters to keep me from turning into a lazy lap swimmer.
- Cycling: 2–3 rides/week, starting at 1–2 hours, then pushing it to 2–3 hours by the end of March. Keeping the pace comfortable, because Going Long (Joe Friel & Gordon Byrn) says endurance is key!
- Running: 3–4 runs/week (30–45 min). One long run builds up to around 75 minutes. This is straight out of the “long, slow distance” ethos you’ll see in Triathlete Magazine or on TrainingPeaks.com.
- Strength Training: Twice a week, core and bodyweight workouts. Gotta keep that midsection strong for the miles ahead.
Weekly Schedule: The Nuts and Bolts
Here’s how I’m divvying up my days. Will I stick to this perfectly? Probably not. But hey, that’s life.
Monday
- Bike: 1 hour
- Lift Weights: Focus on upper/lower body strength and maybe sneak in some core.
Tuesday
- Swim: 30 minutes (lots of technique drills!)
- Run: 30 minutes (easy pace)
Wednesday
- Bike: 1 hour (steady effort)
- Lift Weights: Could be the same routine as Monday, or I’ll mix in different exercises if I’m feeling sore.
Thursday
- Swim: 30 minutes; I have signed up for swimming lessons to perfect my technique
- Run: 30 minutes (could be hill repeats if I’m feeling spicy)
Friday
- Swim: 45 minutes (longest swim of the week — good time to practice endurance)
Saturday
- Bike: 1–2 hours (easy pace now, but I’ll gradually push duration)
- Run: 30 minutes (transitioning after the bike simulates a mini “brick” workout)
Sunday
- Run: 75 minutes (this is my weekly long run — building that stamina!)
- Core Exercises: Quick ab circuit, planks, maybe some yoga to stay limber.
Rolling with the Punches
Look, life happens and we need to listen to our bodies. I’m not gonna stress if I miss a session. We’re training for Ironman, not trying to break ourselves. So that’s the scoop on my base-phase plan! I’ll keep you posted on how it’s going, any tweaks I make, and whether I manage to cling to my sanity.
Until then, happy training !
Got tips or questions? Drop a comment or shoot me a message. Let’s keep each other motivated!
