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StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 1 Start to Finish StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 2 StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 3 Ironman Edition Start to Finish 24 WEEKS TO AN ENDURANCE TRIATHLON IRONMAN TRAINING by Paul Huddle and Roch Frey with T. J. Murphy Meyer & Meyer Sport StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 4 ® is a registered trademark of World Triathlon Corporation British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Start to Finish Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2004 2nd Edition 2011 ISBN 978-1-84126-308-3 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced— including by photocopy, microfilm or any other means— processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2004 by Meyer & Meyer Sport (UK) Ltd. 2nd Edition 2011 Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Graz, Indianapolis, Maidenhead, Melbourne, Olten, Singapore, Tehran, Toronto Member of the World Sport Publishers' Association (WSPA) www.w-s-p-a.org Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany ISBN 978-1-84126-308-3 E-Mail: [email protected] www.m-m-sports.com StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 5 Contents Acknowledgements . .6 Foreword by T. J. Murphy . .7 Introduction by Paul Huddle . .9 Ironman Training Prerequisites . .11 Chapter 1: Ironman Fundamentals . .12 Chapter 2: Testing & Heart Rate . .17 Chapter 3: Terminology & Techniques . .28 Chapter 4: Weight Training . .44 Chapter 5: THE PROGRAM: Adaptation Phase . .51 Chapter 6: THE PROGRAM: Aerobic Base . .77 Chapter 7: THE PROGRAM: Ironman Specific Base . .106 Chapter 8: THE PROGRAM: Race Phase . .133 Chapter 9: THE PROGRAM: Workout Charts . .157 Chapter 10: Race Week . .170 Chapter 11: Ironman Nutrition . .178 Chapter 12: Resources . .186 CONTENTS 5 StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 6 ACKNOWLEDGEMENTS The experience and knowledge that we've been able to accumulate and put forward in this book is the result of the contributions of many people. This list includes but is not limited to fellow athletes, coaches, friends, family members, race organizers, athletes we've coached, and the people responsible for having the patience to deal with us in compiling this information. We feel fortunate to have been at "the right place at the right time" in terms of the generation of athletes we trained, raced, and lived with over the years. If learning is experiential, these were our fellow students and teachers: Kenny Langone, John Clothier, Jimmy Riccitello, Scott Tinley, Mark Allen, Michellie Jones, Mike Pigg, Ray Browning, Greg Welch, Kenny Souza, Mark Montgomery, and too many others to list here. Every athlete has had a coach. While our sport was too young to have coaches who were focused on triathlon as a sport in and of itself, we had single sport coaches who helped us form our training philosophy and methods. Those include, but are not limited to: Mark Yellin, Paul Williams, Dave Murray, Jane Scott, Ron Marcicick, and John Howard. Those who helped confirm triathlon coaching concepts through clinics and their writing include Joe Friel, Gale Bernhardt, Rick Nyles, Dr. Edmund Burke, Dr. John Hogg, Dave Johnson, and Dr. Tim Noakes. The biggest influences on our lives, and hence, this book have been our families and spouses. Paula Newby-Fraser and Heather Fuhr are not just world champion triathletes but best friends, confidantes and partners in life. Finally, writing a book is a process for which we were decidedly unprepared. While we had the material in hand, getting these words on paper in an organized and useful format was the result of a lot of hard work by three people — Bob Babbitt, T.J. Murphy and Beth Hagman. To say that this book would not have been possible without the efforts of these three is not just an understatement but a glaring fact. We are indebted to each of you. 6 START TO FINISH StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 7 FOREWORD I first worked with Paul Huddle and Roch Frey when I was editor of Triathlete Magazine. They proposed taking on a monthly question-and-answer column, and we leaped at the idea. The two coaches were working with some of the best pros in the sport and they’d long been high-caliber triathletes themselves. In addition to the pros they coached, they’d worked with legions of age-groupers from the virgin beginner to blazing hotshot. In other words, they knew our readership’s © T. J. Murphy by Bob Fetherston by J. Murphy T. © wants and needs, obstacles and frustrations. It didn’t take long for “Dear Coach” to become one of the most popular pages in the magazine. My personal feeling as to why is revealed in the story of the photos they sent to go along with their first columns: an envelope containing color snapshots of themselves posing with surfboards. In the often stiff and unrelenting territory of endurance training editorial, Roch Frey and Paul Huddle, in both prose and portrait, had an original and entertaining voice. Infusing a sense of humor into their coaching is more than a teaching aid. Their athletes, particularly the ones training for Ironman-distance events, become all the more grounded. The pressure and fear and uncertainty of preparing for such a complex and demanding feat is taxing in itself, and Huddle and Frey’s guidance is accompanied by a relief valve. The result? Triathletes not only blow the roof off their fitness level, but find time to smile while doing it. The humorous slant (to which Huddle credits intensive study of Fast Times at Ridgemont High) keeps athletes relaxed and free from being completely overwrought. Another feature they bring to their coaching is a balanced mix of hard science and not-so-scientific secrets plucked from the boundaries pushed by the elite. FOREWORD 7 StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 8 As the highly-regarded sports scientist Dr. Randy Eichner of the University of Oklahoma has said, world class athletes work and gain information from a frontier not immediately accessible to the number-crunching techniques of scientific method. Huddle and Frey honor both realms. They study the science of sport like mad, comparing findings with their many levels of triathlon field work. When Heather Fuhr, Paula Newby-Fraser and Peter Reid discover something with potential, it is digested by the coaches and relayed to those further back in the pack. Beneficiaries include triathletes making their first run at the Ironman distance as well as the more seasoned age-grouper trying to strip another hour off their PR. No one has all the answers, but Huddle and Frey have a lot of them. In following the program included in this book, you can confidently focus your energy on training instead of leaking it away on worrying if what you’re doing is “right.” This equation doesn’t accurately translate into “fun,” however — as the great American distance running coach, Joe Vigil, warns: “Satisfaction,” says Vigil, “is what you get out of working hard toward a hard goal.” Follow the program in this book with vigilance and passion, and satisfaction will be yours to claim. T. J. Murphy 8 START TO FINISH StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 9 INTRODUCTION Put the book down. Put the book down and slowly back away from your first step into what could end up being a lifelong love (addiction) with (to) Ironman (the hard stuff). Maybe you started with a single sport (beer) like swimming, cycling, or running. Bored with the monotony of one discipline, you sampled and fell in love with the sport of triathlon (pot). Now, you’ve either seen it on TV and thought, “Wow, I’d love to do that!” or you’re simply tired of being asked, “Oh, you do triathlon? Have you done that race in Hawaii?” and now want to take the next logical step up to the Ironman distance (the hard stuff). We understand. We understand and we want to help you achieve your goal in the best way possible while limiting your risk of losing your job, friends, and family along the way. All joking aside, training for and executing an Ironman triathlon is, for most people, the endurance sport challenge of a lifetime. The very notion of swimming 2.4 miles in open water, cycling 112 miles, and running a full 26.2-mile © Paul Huddle by Lois Schwartz marathon in less than 17 hours, while exposed to whatever conditions Mother Nature has in store, is intimidating — to say the least. What would possess any sane person to take on such a challenge in an age of comfort and convenience? The answers are as varied as the participants, but all seem to have a common thread that is joined at the root by our most primal modes of self-propelled human transportation through varied earthly environments (swimming, cycling, and running) and some seemingly genetically encoded need to move. What will this book give you that you couldn’t get in another? We’ve been able to distill a wide variety of information and experience from the sport of triathlon as a whole down to the specifics that pertain to preparing for and completing an Ironman distance event. That was the goal. While there are necessarily some INTRODUCTION 9 StartToFinish.qxd 13.07.2010 12:25 Uhr Seite 10 related topics, all of them are aimed at the Ironman distance.

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