As a dedicated coach who’s been right in the thick of it with you all, from the starting line jitters to the triumphant finish line moments, I’m excited to share some significant updates to our Ironman™ Distance Training Plans.
Listen to the Audio Only Version Here
These changes are an annual ritual for us — we update our plans and workouts every year for our members. But this year, the changes are the culmination of years of collective experience, feedback from our incredible team, and a deep dive into the actual execution of our plans. We went that extra mile to make sure these changes are grounded in data and will be the best versions possible.
The adjustments we’ve made for 2024 are designed with one purpose in mind: to help you train smarter, recover better, and cross that finish line with confidence and just enough energy to raise your arms like a champion.
What’s New in 2024:
- Prioritized Rest and Recovery: We’ve made it a point to protect the sanctity of your rest and recovery day each week. This is non-negotiable in ensuring your body gets the respite it needs to bounce back stronger. Rest is best!
- Adjusted Race Rehearsal Weekends: Recognizing the Herculean effort required, we’ve decided to remove the double 6-hour ride weekends. This change is especially important for our master athletes, for whom this proved to be overly taxing. With a modified day two session, you can get the benefits of clipping in for a second day without the fatigue.
- Tuned the Intensity of our Always Be Pushing (ABP Rides): By shifting the focus from Z2 and Z4 blocks to Z2 + Z3 blocks, we’re aiming for a pace that’s more in line with race day plus a little extra. This adjustment will help manage fatigue more effectively, particularly in the crucial middle-to-end phases of your training block.
- Weekend Ride Intensity Reduction: In lieu of pushing the limits every weekend, we’re dialing back slightly to open up an opportunity for increased overall volume, letting your body adapt without overreaching.
- Optimized Workout Sequencing: We’ve taken a strategic approach to the scheduling of hard bike and run workouts during the week. Previously combined on back-to-back days, we saw that many athletes were opting for duration over intensity. By spacing these sessions out, we’re facilitating better mid-week recovery while maintaining the challenge.
- Enhanced Benchmarking Guidance: To give you the best tools for success, we’ve enriched our resources on how to effectively undertake our benchmarking workouts. With clearer instructions, helpful links to spreadsheet tools, and instructional videos, you’ll be able to fine-tune your race paces with precision.
These updates are not just about refining workouts but are part of a broader strategy to build your confidence and readiness for race day. Paired with our Sweat Test Protocol, revised race rehearsals, and a focus on strategic race pace intervals, we’re setting you up for success in every stride and pedal.
We believe these changes will make a world of difference in your training experience and performance. As always, your feedback is invaluable to us, and we’re here to support you every step of the way. Here’s to a fantastic training season ahead, filled with growth, grit, and personal bests.
Want to get access to these plans?
Apply to join the Team! We’re looking for athletes ready to to achieve their personal best alongside a dedicated team. Our coaching model is based on open communication, small cohorts, and the understanding that smart, empowered athletes are the fastest on race day. We accept great candidates on a rolling basis.
