A SIX-MONTH TRAINING OUTLINE

6 MONTHS TO SUBARU IRONMAN CANADA

Now’s the time to get going, take stock of your fitness and schedule, and focus on your goal.

With six months stretching before you, it's key to start forming good training habits, building base miles and working on identifying strengths and weaknesses. However, it’s important to avoid burn out—since six months of IRONMAN training can take its toll. It’s

also smart to give employers and family a heads-up about the incredible achievement you're aiming for, and how it might require a few changes.

TIP: You can train yourself, but having an experienced coach who understands your specific needs is extremely beneficial. Find the perfect coach to get you to the finish line by using IRONMAN CoachMatch.

BEFORE YOU STARTset yourself up for success with IRONMAN U

Learn the science behind endurance racing. IRONMAN U is an innovative educational environment, offering online classes for coaches and endurance athletes of varying skills and abilities.

Find a coach. IRONMAN CoachMatch will connect you with the perfect coach for your race goals and training needs for free. You can select your matches based on their experience, qualifications, philosophy and much more!

BEFORE YOU START2 simple things that will help start your journey

Get your swim technique checked. A good swim coach will pick up on any weaknesses you can work on before the big weeks of training kick in.

Get a professional bike fit. This will make cycling more comfortable and ensure you are as efficient as possible.

TIP: Every athlete is different. Some will find this kind of schedule easy, others will struggle. And everyone will need to adapt it to his/her life and needs. If you pick five key sessions to focus on, and don’t beat yourself up if you can’t do more, the below six-month training plan will get you to the start line. If you are looking for a more robust plan, visit TrainingPeaks.

KNOW THE COURSESwim 3.8 km (2.4 miles)

FROM THE ATHLETES: “Excellent course - I used to have a huge fear of open water swimming but the start was not as bad as I had imagined.” “This was a beautiful swim. Alta Lake was perfect.”“It was the best race swim I've ever had. It was an open water start, but the water was clear and a comfortable temperature. The buoys were visible, course design was good, but I think what helped most of all was wearing a wetsuit that I felt comfortable in - fit, buoyancy, range of motion, and general comfort.”

IRONMAN Canada features a two-loop swim course that begins with a rolling start in the clear waters of Alta Lake.• Typical water temperatures average between 18C-22C (64-72 F). These

temperatures allow athletes to wear wetsuits without concerns of overheating.• Review the course map here.

KNOW THE COURSEBike 180 km (112 miles)

FROM THE ATHLETES: “Crowd support was amazing on the bike, and the aid stations were well supported.” “The bike course was truly awesome.”“This is a tough bike course, but that is a good thing.”“A beautiful, and challenging course.”

IRONMAN Canada features a one-loop bike course that is closed to traffic so the open road is all yours!• Scenery includes: glaciers, forests, lush valleys, mountains, farming country, and

spectacular views of former Olympic venues.• Review the course map and elevation profile here.

KNOW THE COURSERun 42.2 km (26.2 miles)

FROM THE ATHLETES: “Awesome run course. Able to see my family many times without being too difficult for them.” “Course was very well marked.”“Loved the two loops so that spectators could get the most out of it.”“Run course was great - volunteers were amazing.”

IRONMAN Canada features a two-loop run course that provides amazing scenery and spectator support.• The course follows the Valley Trail through the forests of Whistler, the majority of

which is paved. Approx. 3 km (2 mi) around Lost Lake the trail is packed gravel. This change provides a softer footing which many athletes find refreshing on the legs.

• Review the course map and elevation profile here.

MONTHS OUT aim for 5 key sessions each week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 hour SWIM 1 hour BIKE DAY OFF

Knowledge is Power!

Sign up for anathlete education

course from IRONMAN U

45-60 min RUN

1 hour SWIM 1 hour RUN 2-3 hour BIKE

6

MONTHS OUT gradually increase each session by 10%

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 hour SWIM

+10%each week

1 hour BIKE

+10% each week

DAY OFF 45-60 min RUN

+10% each week

1 hour SWIM

+10% each week

1 hour RUN

+10% each week

2-3 hour BIKE

+10% each week

5

TIP: Take a week break before ramping up your 16-week (4-month) IRONMAN-specific schedule. TrainingPeaksoffers a wide variety of plans with expert instruction, focused practice and immediate feedback to achieve your goal.

MONTHS OUT gradually increase bike and run times

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DAY OFF

Dial in your nutrition!

Visit IRONMAN U to learn more and sign

up for the Sports Nutrition course.

1 .5 hour BIKE /

1 hour RUN

+10% each week

1 hour SWIM 1 .5 hour BIKE /

1 hour RUN

+10% each week

1 hour SWIM 3-4 hour BIKE /

15 min RUN off the bike

+10% each week

40 min.open water SWIM / 1 .5 hour RUN

4

TIP: Train fewer hours for one week this month as a recovery block.

MONTHS OUT aim for 5 key sessions each week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DAY OFF 1 .5 hour BIKE /

70 min RUN

1 hour SWIM*increase distance

each week

2 hour BIKE 1 hour SWIM 4-5 hour BIKE /

20 min RUN off the bike

45 min open water SWIM/

1 .5 hour RUN

3

MONTHS OUT include race simulation brick sessions

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DAY OFF 2 hour BIKE / 1 hour RUN

1 .5 hour SWIM

1 .5 hourBIKE / 1 .5 hour

RUN

1 hour SWIM 6-7 hour BIKE /

10 min RUN off the bike

45 min. open water SWIM/ 1 hour BIKE/ 2 hour run

2

TIP: Include an Olympic or IRONMAN 70.3 race about six to eight weeks before your IRONMAN event.

MONTH OUT time to start tapering

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DAY OFF 1 .5 hour BIKE /

1 hour RUN

4 km SWIM(reducing to 3kmuntil taper week)

1 hour BIKE / 1 .5 hour

RUN

1 hour SWIM 4 hour BIKE 30 min open water SWIM/ 1 hour BIKE/

1 .5 hour RUN

1

PRE-RACE WEEKlow-key week as you taper for race day!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DAY OFF 2 hour BIKE/

1 hour RUN

1 hour SWIM 45 min BIKE / 30 min

RUN

DAY OFF 20 minSWIM /30 min BIKE/

10 min RUN

RACE DAY!

MEET THE RACE DIRECTOREvan Taylor

IRONMAN Canada is not your average IRONMAN.Start your day swimming in the warm, clear waters of Alta Lake, framed by snow-capped mountains. Rainbow Park is my personal favourite swim venue.The bike course offers everything from views of glaciers to lush forests and green valleys, while traversing former Olympic venues and farm country. The course is closed to traffic so the open road is all yours. The course may be challenging, but that’s exactly what makes it so rewarding.When it comes to run courses, IRONMAN Canada tops the list. Taking place on the valley trail around Whistler, the course takes you around Lost Lake—a hidden gem right at the base of Blackcomb Mountain—and Green Lake, from which you can see amazing glacier views.We invite you to come and see why Whistler is one of Canada top travel destinations, and why completing IRONMAN Canada is the icing on the cake.

Evan Taylor – Race Director, Subaru IRONMAN Canada