Ironman Training Tips
Notes that were helpful for me during my training.
Ironman Chattanooga TN, September 2025
Gradually Increase Your Training Load
I started training for my late September race in November of the previous year. That’s about 9-10 months of slowly building into longer workouts. A large part of why I planned it this way: I didn’t want to have any over-training injuries. I started with 30 minutes of training in each category, increasing about 5-15 minutes every week or two. My training mantra was “slow is smooth, smooth is fast”. This gave my body time to recover and build strength as my body adapted each month.
Recovery
This is where the strength for the hard workouts came from. There was a recovery week about once a month and I had Wednesdays totally off workouts - I got to lay in bed a little longer or did a short/light yoga mobility routine. Massage x2/month. Intake protein directly after workouts. Track sleep (8-10 hours). Foam roll, easy yoga class, compression boots, sauna/cold plunge (after workouts). When I felt too tired to do my workout well, I let my coach know so she could adjust my workouts as needed.
Strength Training
My workout schedule was pretty heavy already, but strength is something I was not going to miss out on. Twice a week done, before a cardio workout to keep my body strong, build resilience, and built more power over time.
Warm up & Cool Down
I had to do my workouts in the mornings, otherwise I was too tired at the end of the day to complete them! I usually started with a couple minutes of walking with some dynamic leg exercises and worked into a super slow jog until my body really warmed up (about 15min after start).
After my workouts I would spend about 5-10min of stretching my legs as I ate my most workout protein.
Sport Specific Tips
Swim
Keep the knees stiff, kick from the hips. Breath normally. Relax and reach. Get another coaching lesson as a check-in if needed.
Bike
1 scoop of Gatorade powder in each bottle, sip every 10min. Pedal cadence needs to be at least 75-90 (spin baby spin). Eat x3-4 gu's every hour. If legs feel crampy, eat the damn salt. Don’t skip the last carb load.
Run
Shake our shoulders, easy first mile. Sip Gatorade every 10 min-ish. Consistency beats volume. Zone 2 builds your base (don’t sacrifice recovery). A good plan gives you purpose (know the why behind each session).
Listen To Your Body
Listen to what your body is telling you. Injuries usually don’t come out of nowhere. There are warning signs - mild tendon stiffness or aching in the joints, usually felt after getting out of bed or starting your workout. Soreness in the muscle belly is normal (muscle bellies can be found in the center of the muscle). Don’t ignore them. Go see your bike fitter, your therapist to look at your mechanics, receive a massage, or talk with your coach so they can adapt your training.
Athlete Guide
Read through the athlete guide, pack for seperate bag stations. Look at each map and pay attention to entrances and exits as well as the route itself. What hydration brand are they using, how much sodium is in them, plan to train with them during the last 2-3 months before the race.
Pre Race
Easy swim strokes, suuuuuuper chill, nothing to gain from going hard. Relaxed, focus on the exhale. Enjoy!
Be in your own body, no need to worry about anyone else. Stick to your plan unless it goes airy.
Don’t eat too much 3 hours before, chill out and hydrate.
Shave arm pits the night of = no chaffing.
Drink all of your hydration on the bike, don’t ride super hard - save it for the run.
Post Race
After completing the full in chatty TN, I took two months off of routine workouts. I sprinkled in walks, hikes, and mountain biking so make sure I know they are still fun. It was also fall - winter so I leaned into the temperature drops and enjoyed my food without the stress of training ;)
Don’t fall into the no pain no gain. Stay proactive and remember to have fun!
