Ironman Wales Beginner Triathlon Training Plan (30 weeks)

Average Weekly Training Hours 09:25
Training Load By Week
Average Weekly Training Hours 09:25
Training Load By Week

Ironman Wales Beginner Triathlon Training Plan (30 weeks)

If you want to race at Ironman Wales check out the 30-week Ironman Wales Beginner triathlon training plan from WhittleFit.

Who's it for?
The Ironman Wales Beginner triathlon training plan is aimed at triathletes who may have trained for a couple of seasons, but are new to Ironman and now want the challenge of tackling the amazing Ironman Wales course. The aim is to help you to achieve your goal with a clearly structured 30-week plan which avoids over-training and injury, whilst progressing with just the right balance of challenging and achievable training.

Is it for you?
If you’re looking for a training plan designed by specialist triathlon coaches who know the Ironman Wales course inside and out, and you don’t need a coach to hold your hand, then this is the training plan for you!

What's involved?
Because this plan is aimed at beginner athletes, it progresses very gradually over the 30-weeks to ensure you achieve your goal without injury or over-training, by building progressively, starting with a combination of shorter swims, rides and runs, building towards a peak week of 14:15 hours of training.

Why choose our plan?
The coaches at WhittleFit know the Ironman Wales course intimately, we’ve trained and raced on the course many times, therefore we’re very well placed to advise on the training requirements to have a great day on the Ironman Wales course.


Sample Day -27
1:00:00
Big Day Swim

Straight Swim

Preferably in open water. In the sea would be ideal to match Tenby conditions.

Aim to swim at goal race day effort. Keep the effort consistent. Work on your open water skills such as sighting and turning.

STAY SAFE IN OPEN WATER. If conditions are poor use a pool and wear your wetsuit if the pool will allow it.

The more closely you can match today to race day the better. Consider waking at the time you will on race day, eat the same breakfast and fuel throughout the day. Use the same kit and equipment and pace your day in the same way you will for IM Wales.

Sample Day -27
5:00:00
Big Day Ride

Due to logistics you may have to travel after the swim and start the bike later. If possible cycling from near the swim would be ideal. That way you can try your pre-race breakfast before the swim and then continue the day matching your nutrition strategy as closely as possible. 

The more you can make this big day match the timings, terrain and conditions of the event the better.

Big Day Ride

5 Hours at goal race effort.

Wear the kit you plan to on race day (plus whatever else is needed given the conditions).

Have your bike set up the way you plan to use on race day. 

Chose a route that matches the terrain of the event as closely as possible.

Carry the fuel and fluids you plan to use on race day. Eat and hydrate using the strategy you plan to use on the day.

Route Map of IM Wales attached.

Sample Day -27
1:30:00
Big Day Run

Aim to be running within 10 minutes of getting off the bike. 

Again wear the clothing you plan to on race day and carry any fuel with you that you plan to use on the day.

The run is 4 laps in Tenby. Each lap has a long climb to the turnaround point in New Hedges. If possible aim to include at least on long climb in your run to simulate this. Running laps somewhere can help you with pacing and allow you to pass somewhere you can use as an aid station.

Run map attached.

Sample Day 1
1:00:00
Big Day Swim

Straight Swim

Preferably in open water. In the sea would be ideal to match Tenby conditions.

Aim to swim at goal race day effort. Keep the effort consistent. Work on your open water skills such as sighting and turning.

STAY SAFE IN OPEN WATER. If conditions are poor use a pool and wear your wetsuit if the pool will allow it.

The more closely you can match today to race day the better. Consider waking at the time you will on race day, eat the same breakfast and fuel throughout the day. Use the same kit and equipment and pace your day in the same way you will for IM Wales.

Sample Day 1
5:00:00
Big Day Ride

Due to logistics you may have to travel after the swim and start the bike later. If possible cycling from near the swim would be ideal. That way you can try your pre-race breakfast before the swim and then continue the day matching your nutrition strategy as closely as possible. The more you can make this big day match the timings, terrain and conditions of the event the better.

Big Day Ride

5 Hours at goal race effort.

Wear the kit you plan to on race day (plus whatever else is needed given the conditions).

Have your bike set up the way you plan to use on race day. 

Chose a route that matches the terrain of the event as closely as possible.

Carry the fuel and fluids you plan to on race day.

Eat and hydrate using the strategy you plan to on the day.

Route Map of IM Wales attached.

Sample Day 1
1:30:00
Big Day Run

Aim to be running within 10 minutes of getting off the bike. 

Again wear the clothing you plan to on race day and carry any fuel with you that you plan to use on the day.

The run is 4 laps in Tenby. Each lap has a long climb to the turnaround point in New Hedges. If possible aim to include at least on long climb in your run to simulate this. Running laps somewhere can help you with pacing and allow you to pass somewhere you can use as an aid station.

Run map attached.

Sample Day 7
5:00:00
385TSS
Endurance Ride

An outdoor endurance ride.

Gradually increase your effort over the first 10-20' to warm up. Then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

Effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

Keep fueled and hydrated throughout.

Try to chose a route that matches the terrain of the IM Wales course as closely as possible. See the attachment on the notes of week 12 for a map and elevation. 

There are a few notable climbs it would be useful to replicate where possible; Freshwater West, Carew, Narberth, Wisemans Bridge & St. Brides Hill. 

Try to match the elevation over the distance you might cover in this ride for example the IM Wales course has roughly 2600M of ascent over 180KM. If you are to ride 90KM then aim for an undulating route with 1300M of ascent.

Mark Whittle
|
WhittleFit

Whoever you are and whatever your goals might be, WhittleFit are here to guide you on your triathlon and endurance sports journey. Our goal is to design and develop endurance training programs that really work for you, the individual.

We have plans available to you for:

  • Triathlon
  • Swimming
  • Running
  • Strength Training