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FROM COUCH TO IRONMAN® IN A YEAR — THE ULTIMATE ‘HOW-TO’ GUIDE
By: Josh Muskin
We’ve all heard the phrase 0-60 to (amongst other things) describe the rate at
which we dive head first into something.
For most people, though, “something” isn’t an Ironman Triathlon.
Not me though, for me, I decided to take a massive challenge head on and go from
couch to Ironman in a year (ok, maybe not couch, but pretty close).
I’ve been an athlete my entire life, but until just before this journey began,
my workouts consisted of ‘less-than-20-minute’ weight lifting sessions and the
occasional jog around the park.
Needless to say, an Ironman was FAR from my comfort zone, but that’s what makes
it enticing, right?
Before getting into all the nitty gritty, first things first…
WHY IRONMAN?
In late 2017, right after returning from my honeymoon in Greece, I hit a huge
rut in my motivation for physical fitness. At the time, I had nothing to train
for other than life itself, and no goal, no aspiration to keep me going.
I also had experienced relative success in many of my previous physical
endeavors, so the idea of doing something simple and easy wasn’t appealing
either.
It wasn’t long then, until I stumbled upon a friend’s #TBT video on facebook
showing him crossing the finish line at Ironman Canada.
And that, was that.
I became obsessed with the idea of tackling something that massive.
A 2.4 mile swim, 112 mile bike, and a marathon in 1 day became a “if I can do
that, then I can do anything” mantra in my own mind.
At the time, I’d never run further than 5 miles, not swam laps in ~20 years
(that’s being generous), and at the time, didn’t own a bike. That didn’t stop my
research though.
I started doing what any rational person would do. I started Googling:
* How long does it take to train for an Ironman?
* Can you go from 0 to Ironman in a year?
* Show me Ironman races near me next year
As fate (rather, blind luck) would have it, my hometown Ironman, Ironman
Maryland, existed 337 days away from this string of Google searches. Almost an
entire year.
So naturally, I signed up.
KEY CONSIDERATIONS FOR TRAINING
My 0 to Ironman journey really began right after hitting ‘submit’ on that
registration form.
I dove in head first and started to research and plan around three main
categories:
* Time required to train (i.e. a training scheduling)
* The (necessary) equipment required
* How to hold myself accountable
TIME REQUIRED TO TRAIN FOR AN IRONMAN
Spoiler alert: It’s a lot.
You’re going to have to squeeze time out of places you didn’t know existed — but
there are a few easy places to start:
1. Win the morning:
Nobody bothers you before 6 am, so learn to like getting up early. Get a
workout in before the rest of the family wakes up, before you check your
email, and before something can derail your day.
2. Work out at lunch:
Along the theme of ‘not interrupting family time’ see if you can get a
workout in at lunch. It’ll be at least a few hours after a morning workout,
and will free up your entire evening for dinner, family time, errands, and
all of life’s other surprises.
3. Get used to turning things down:
Sorry — this isn’t a fun recommendation — but you’re going to miss happy
hours, late nights at the bar, playing Call of Duty into the early morning
hours, and other things too. You’ve made a dedication to taking yourself
from couch to Ironman, this will likely be one of your most common
sacrifices.
4. Set yourself up for success:
After work will be one of the hardest times to keep your schedule on track.
Rough work days, extra meetings, unanticipated chores can all pop-up between
work ending and you getting those running shoes on. Set yourself up for
success by laying out your clothes, water, nutrition, etc. all nice and neat
for when you get home so all potential obstacles are removed when you get
there.
(NECESSARY) EQUIPMENT
There’s a bit more to triathlon equipment than you might realize, but the good
news is – a LOT of it is optional.
The things you’ll absolutely need for an Ironman are:
* Run
* Comfortable running shoes
* Comfortable running clothes
* Optional:
* Hydration pack/bottle
* Bike
* A road bike (duh)
* Helmet
* Optional:
* A triathlon specific bike
* Clip in bike shoes
* Mounted hydration system
* Swim
* Goggles
* Swim suit
* Optional
* Swim cap (they give you one at the race anyway)
* Wetsuit
When you show up to your first Ironman, you’ll see all sorts of equipment.
You’ll see 20 year old road bikes, and you’ll see $15,000 bikes that look like
rocket ships (seriously).
The key takeaway from anything and everything you buy, required or optional, is
that it should be comfortable.
You’re going to be spending a LOT of time in each of these things, so always
default to comfort over all else.
HOW TO SAVE ON EQUIPMENT
Bikes are expensive(!), so don’t be shy to shop used.
Check craigslist, ebay, your friend’s house, and save money where you can.
Also consider buying last years model [thing].
For example, the Garmin 935 is basically just as good as the garmin 945 (1 year
difference), except it costs about $150 less.
There are numerous buying guides with more comprehensive lists of equipment to
check out as good starting points for beginners.
NUTRITION
To start off — everyone’s nutrition needs are different.
The one thing that will be consistent with anyone looking to go from 0 to
Ironman in a year is this:
You’re going to eat more during training for an Ironman than you do right now.
Facts.
You can start to get a sense of just how much more by tracking your current food
intake.
Apps like MyFitnessPal can help log your food/calories so you can see just how
much you’re eating when you feel good during training, and work to replicate
that — regardless of what type of diet you subscribe to.
ACCOUNTABILITY
Any good 1 year Ironman training plan is going to contain a lot of workouts.
It’s important to do as many of them over the course of a year as possible,
while also knowing:
* Your bodies health is paramount to getting across that finish line
* Missing 1 or 2 (or even 10-15% of your) workouts over the course of a year
isn’t going to make much of a difference in the final result
The key is to find a way to hold yourself accountable to actually completing the
workouts on days where you might not want to, but don’t really have a legitimate
reason to skip.
Sometimes, just ‘checking off’ a workout from a printed sheet is enough. Other
times, texting a friend going through the training with you to let them know how
your workout went works too.
However you choose to make it happen, find something (or better yet, someone) to
help hold you accountable to chipping away at the workouts.
AN IRONMAN TRAINING PLAN LAYOUT
Consider this: When training for a marathon, it’s recommended that a beginner
take 4-6 months to safely train to cross the finish line.
Not only did I have to do that — but I had to train for a 2.4 mile swim, and a
(more than) century bike ride too.
With roughly 11 months to train, I had to break down my weeks into a schedule
where I could:
* Train each discipline (swim, bike, run, cross-training) at least twice a week
* Maintain some type of life
* Not lose my job
With those key factors in play, my Ironman training schedule started to look
something like this:
* Tuesdays: AM swim, PM run
* Wednesdays: AM cross train, PM bike/run
* Thursdays: AM swim, PM bike
* Fridays: AM cross train, PM run
* Saturdays: Long bike
* Sundays: Long run
* Mondays: (thank god) rest day
This type of schedule required me to train twice a week during the week, and
have my longer bike/run’s on the weekends.
Then became the task of limiting the training time to maintain a social life and
make sure I got to work on time.
That’s where I elected to do all my training based on time (not distance).
For example, these became 1 hour runs, not 8 mile runs.
This allowed me to really schedule my training in a calendar, and promise
friends/family that I would (actually) be done at a certain time. It also
allowed me to take days where I didn’t feel great, easier, and push harder on
those I felt good — without the guilt of missing the “programmed mileage.”
DON’T FORGET ABOUT STRENGTH TRAINING
Yes, Ironman is an endurance sport. It’s an awful lot of low heart rate movement
for long periods of time.
That said, it’s imperative to remember that strength training, weight lifting,
and/or cross training are key to:
* Avoiding injury
* Maintaining proper form further into race day
You can get as complex as working CrossFit into your training program a few days
a week, or as simple as finding time to squat, deadlift and press.
The key is to help your body and muscles avoid going into atrophy (muscle loss
due to lack of engagement) when primarily focusing on only 3 sports.
ACCLIMATING
Chances are, there will be a significant difference between the type of training
you’re accustomed to doing right now, and Ironman training.
For this reason it’s important to implement an acclimation phase into your
training.
This phase is designed to get your body used to the schedule (multiple workouts
per day, 3 sports, etc.) while keeping the training volume very light and easy.
You’re getting your body used to being active at those different points in time,
so that when you start adding in more miles/time, scheduling isn’t a road block.
PROPER REST/RECOVERY
A common mistake made with any endurance training is the idea that you start
with low miles, slowly increase, take 1 week off before the race, and then go.
There need to be waves of increasing intensity and rest, not to mention a
disciplined rest day each week.
REST DAYS
On rest days, you should be resting. Resting, eating, sleeping.
Not “going for a light recovery jog” or “taking a hike”.
Your body is going through a lot – give it at least one day a week to fully
recover, as much as it can. It’ll make an immeasurable impact on your training.
REST WEEKS
A proper Ironman training plan will follow a pattern such as:
* 2-3 week volume increases
* 1 week volume decrease
Kinda like two steps forward, one step back, it gives your body ample time to
absorb all the training you’re putting into it, without consistently overloading
it with higher intensity.
It not only helps you absorb and make better use of your training, but it’s key
in resisting injury too.
PEAKING
Some portion of the training plan is going to be called a ‘peak phase’.
This is the hardest part of training, where you get up to ~90% of your
distance/volume so that on race day you know what to expect.
This is a crucial part of any plan, so if you’re looking for days to skip, the
long workouts in this phase probably aren’t the ones to do it on.
The other crucial part, comes immediately after and it’s called…
TAPERING
Tapering is — in theory — super great.
It’s where you come out of the toughest phase (peak) and dramatically reduce
your volume over a few weeks to allow your body to rest and recover for race
day.
There are some unexpected side effects of tapering though:
* Grumpiness
* Guilt
* The desire to do more
You’ve just spend 11-12 months going after it. So taking a HUGE step backwards
to reduce volume feels weird. It feels like you’re not doing enough and you need
to do more to be race ready.
The opposite couldn’t be more true.
Resist the urge to over train here. This is all about ‘easy’ and ‘rest’ and
‘recovery’.
Let your body absorb the year of hard training you’ve put it through, because
it’s just about game time.
RACE DAY
There are 2 mega-important items to remember on race day:
1. NEVER do anything that you haven’t already tried
This means don’t eat anything you’ve never had, don’t wear anything you’ve
never worn. You’ve done a year’s worth of practice with the same clothes,
nutrition, hydration, etc. The day that matters is not the day to try
something new.
2. Enjoy yourself
You’ve put a TON of work in at this point – this is your victory lap. The
hard part is over, and on race day, you get to reap your reward.
HOW HOPPING OFF MY COUCH AND DOING AN IRONMAN CHANGED MY LIFE
On September 29th, 2018, I became an Ironman.
It was the culmination of 337 days filled with hard work, severe doubt,
devotions to a plan, deviations from the plan, exuberance and disbelief in what
I was able to convince myself to do.
The experience crossing that finish line is one I’ll never forget, and one that
I’ve encouraged thousands of others try since then.
It’s amazing what happens when you realize your mind and body are capable of
doing something that they once thought impossible.
Invisible barriers seem to fall away, a new world of potential accomplishments
and challenges open up and the world seems a little bit bigger than it did
yesterday.
If you can go from 0 to Ironman, what else can you do? What other mountain can
you climb?
The possibilities are endless.
The Ironman mantra: Anything is possible rings a little truer once you take that
stroll down the red carpet – because if you believe it, put a plan behind it,
and put the work in, well, anything just might be possible.
About the Author: Josh Muskin is a life long seeker of athletic challenges from
collegiate sports, to CrossFit, to endurance events like marathons and Ironman
triathlons. Always looking to conquer something new, and more importantly, help
others conquer their fitness goals through content and coaching through
joshmuskin.com.
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Samantha @ Bikini Birthday says:
September 19, 2011 at 10:35 am
That’s all great advice for a beginner, and you should be so proud of yourself
for all your accomplishments!
Reply
Dustin | Fit Marriage says:
September 19, 2011 at 9:50 am
This is an awesome and inspiring story, Susan. Thank you so much for sharing and
good luck in November!
Reply
Jasmine says:
September 19, 2011 at 9:56 am
I can’t express how much this hit home. Thank you!
Reply
Jess K. says:
September 19, 2011 at 9:59 am
This was such a great story! (I also clicked the links to read more of the posts
about your journey, which are all awesome as well!)
You really ARE a true inspiration. I recently gave up the idea of running a
marathon and have been considering giving it a go in May, but haven’t signed up
yet (though it is a ways away). I’ve done one half marathon after thinking I
could never do it (having been quite a couch potato myself, 35 pounds ago!) so
the idea of even a marathon is scary to me.
An ironman sounds so scary, but if I ever truly want to do one, I know it is
possible after reading this story!
Keep it up!
Reply
Julianne says:
September 19, 2011 at 11:00 am
Wow, what an accomplishment! I am a former smoker, who just completed my 27th
marathon (the number includes 4 ultras). I, too, never dreamed that I would be
performing at this level…or that I would even LIKE it.
I have completed three sprint distance triathlons and have had an Ironman in my
“someday” list for a while (ever since I volunteered at an Ironman Wisconsin and
caught the “bug”). I only have one year to go before I have both of my boys in
school and will feel more comfortable with the time commitment!
You are such a great inspiration and your story – as mentioned by Jasmine –
really hits close to home. Thank you!
Reply
marijka says:
September 19, 2011 at 10:13 am
THANK YOU! (and contratulations!)
I call myself a ‘power walker’, having done 13-min miles during eight 5-10Ks in
2009-10, but spent the last menopause-year fighting just get out of bed. I’m on
the way back thanks to estrodiol and massive doses of vitamin D, and this time
my goal is to RUN (which I’ve always called ‘thudding’).
I’ve always walked and hiked, but not much more, and signed up for that first 5k
before I was near ready, so I heartily agree with that philosophy.
I’m switching to another window NOW to find a race nearby and, whether I run or
walk it, I really appreciate this encouraging kick in the butt. Again, thank
you!
(As an aside, everyone needs to get their vit D levels checked annually. It’ll
change your life!)
Reply
1. Renee Pagnucco says:
December 2, 2011 at 11:12 am
I was wondering if you could tell me some of the symptoms that you’ve
experienced with menopause and the vitamin D defficiency. I’m very motivated
to run but am experiencing uncomfortableness that I attribute to being
overweight but I’ve been heavier before without feeling like this.
Reply
michael holzberg says:
September 19, 2011 at 10:39 am
Susan you have reaffirmed and Inspired me to go forward. I have decided to goal
an iron-man for 2013. I have run 5k, 10k, a couple of half-marathons and a
couple of full marathons. I received an email to register for a sprint triathlon
close to my house, I registered and came in third in my age group. After reading
this, I am ready to fully commit to the training to do it. Thanks for writing
this article.
Reply
karen says:
September 19, 2011 at 10:41 am
Thanks for posting such an inspirational story! I really needed to read this
today.
Reply
Deborah says:
September 19, 2011 at 10:49 am
Thank you for sharing this story. It is so inspiring! I don’t know you but I
feel as though I do because I felt so proud of you as I read this! You are
awesome!!
Reply
Karen says:
September 19, 2011 at 10:56 am
Love this! it home on so many levels… I signed up for my first 70.3 back in
March. A few months into training, I decided why not just do “a little more
training” and sign up for an iron distance? My friends who were training with me
for the 70.3 think I am crazy. I think you just know when the time is right for
you. My 70.3 is this weekend. My 140.6 is October 29th.
Reply
1. Susan (No Meat Athlete) says:
September 20, 2011 at 11:07 am
Fantastic, Karen! Let me know how it goes! 🙂
Reply
Brooke Kroto says:
September 19, 2011 at 11:19 am
Wonderful write up! It IS on my ‘maybe’ list. And I do stop short of committing
for many of the reasons you named: the strongest being I am not sure I can do it
(mainly the swimming) and I’m not sure I want to invest the time needed for
training. (oh yeah, and the fear of wrecking on my bike.) But rationally, I do
know I can do it. And I know it would be HARD work and take a good dose of
courage. Thank you for giving me a shot of belief and courage to move this idea
out of the ‘wish list’ and onto the ‘do list.’
Reply
Bees says:
September 19, 2011 at 11:34 am
Love it! Anyone going 140.6 is an inspiration. When it’s a couch to iron story,
all the better! I especially love #8. Thanks for including that.
Reply
Claire @ Live and Love to Eat says:
September 19, 2011 at 12:55 pm
What an amazing story! I can only hope to get to a half marathon some day, but
the tendonitis in my ankle has prevented me from being much of a runner lately.
You have a lot to be proud of!
Reply
Allyson says:
September 19, 2011 at 1:51 pm
Wow. That is so fantastic! You are amazing. You go, girl!
Reply
Annette says:
September 19, 2011 at 2:16 pm
Thank you for this wonderful piece – I really enjoyed it!
Reply
Kris says:
September 19, 2011 at 2:48 pm
Wow! What a great testament to setting a goal and working hard to achieve it!
Reply
Cris says:
September 19, 2011 at 3:40 pm
Absolutely amazing. Inspiring. I have no excuses now!!! Thank you.
Reply
James Jessup says:
September 19, 2011 at 4:05 pm
This was inspiring! I’m 14 months out from my first full Ironman, and going
through the ups and downs you describe. Thanks for being brave enough to go
ahead of the rest of us and leave a trail for us to follow!
Reply
Richard says:
September 19, 2011 at 4:10 pm
True – all true. As another vegetarian who went from a super-sprint
(300M/11m/2m) to an Ironman (StG 2010), but who took 24 months, I salute your
ability and willpower.
It really is very simple. Its not easy – but it is simple, and its very possible
for almost anybody.
Reply
1. Susan (No Meat Athlete) says:
September 21, 2011 at 1:31 pm
You hit the nail on the head: It ain’t easy, but it is pretty simple. 🙂
Reply
Atriguy says:
September 19, 2011 at 5:32 pm
Great job with running the race! #9 is the key, enjoy it!
Reply
Elaine says:
September 19, 2011 at 5:58 pm
What an inspiration you are!!! I’m not a couch potato but an Ironman is quite a
feat – bravo!!!
Reply
Elaine Perangelo says:
September 19, 2011 at 6:38 pm
I was chubby as a child, “big boned” as a teenager- I had athletic ability but
no confidence.
I think it may have been the very first time Wide World of Sports televised this
thing called Ironman. I was about 18-20 years old, popping “black beauties” in
my effort to lose weight… mind you while watching this thing called Ironman, I
was eating a back of potato chips. I thought to myself “if I could do that, I
would be in really good shape”… “some day, I want to do that”.
Fast forward 20 years, and I had lost 120 pounds and met a guy who had done IM
Hawaii (in the day’s when you could just sign up or there were only 10 people in
the lottery!) and said to him, “I want to do an Ironman” to which he replied
“well, why don’t you sign up”? I told him I didn’t know where to go to sign
up!!! He said that people could no longer just sign up for Hawaii but I could
apply though the lottery… okay, I entered the lottery just assuming I would get
selected… this was in February 2000- My friend, Dave asked me “what if you don’t
get in through the lottery???” to which I just shrugged my shoulders- he said,
there’s always the iron distance Great Floridain you can sign up for, so I said
“okay… I do that if I don’t get into Hawaii”.
I had never done a triathlon much less an Ironman… needless to say, I didn’t get
in to Hawaii but I did sign up for Great Floridain- for the next 3 months I
trained… my first triathlon EVER was a half Ironman which was NOT pretty… I
thought… I better do a few more of these before Great Floridian which was 4 more
months away! Much to my amazement, I finished Great Floridian. I went back to my
hotel room and went to bed only to force myself to wake up every hour or so as I
wasn’t sure if I really had finished or was asleep on the side of the road.
I have done 8 Ironman races, finished 7, finished 3rd & 4th in my A/G but never
got a spot to Hawaii… I’ve entered the lottery every year but have never been
selected. When it all started, all I ever wanted to do was this thing in Hawaii
called Ironman… I’m now 53 years old. I am not nor have I ever had a wish to be
know as a triathlete- all I’ve ever desired is to do 140.6 miles of swimming,
cycling and running in Hawaii… just like John Collins. Yes, I am an Ironman…
I’ve heard Mike Riley say it as I run down the finisher shoot several times but
it’s not Hawaii, it’s not MY Ironman…
Reply
1. Loree Ades says:
September 20, 2011 at 12:21 am
You will get selected! See you in Kona.
Reply
Tim says:
September 19, 2011 at 8:16 pm
Spent the last 11 months getting in shape. Did alot of 5k to 13.1 mile races,
5-6 Olympic Tris, and a couple Half Irons. Last Monday, 3 minutes after they
opened online registration, I was registered for Ironman Madison. Unless I do
one sooner it will be my first Ironman. This article is so true.
Reply
Tom says:
September 19, 2011 at 9:52 pm
You are so inspiring! Went and cheered on 3 members of our running grp at
tri-rock san diego couple wks back. I was amazed at their success. Currently
getting ready for 3rd H marathon, and my 1st Marathon in Jan. Good luck with
Ironman coming up!
Reply
David says:
September 19, 2011 at 10:00 pm
Dear Susan,
Very inspiring read! I would love to do the Full Ironman but I have two issues:
1) I have gone through two Arthroscopy operations (one on my left and the other
on my right knee). I wear a very tight knee guards when I run and I’m worried
that I will REALLY damage my knees if I do the Full IM. Nevertheless, I still
take part in at least 2 Half IM each year and numerous ODs. My concern is
pushing my self beyond my physical limits.
2) My family is not that ‘crash hot’ in my Triathlon pursuits. They don’t even
come for races unless I prod them to. Its rather disappointing. But I’ve learnt
to bear with it and instead focus on my sport.
As such, to a greater extent, I’m quite envious. Anyway, I wish you well and
hopefully ONE day, I’ll be able to run down the finisher’s chute!
All the best for your race in Arizona.
Reply
Loree Ades says:
September 20, 2011 at 12:09 am
“When the student is ready, the master will appear.” I am a three time cancer
survivor, five time triathlete and aspiring Iron-woman. “Nothing, absolutely
nothing happens in God’s world by mistake.” I am a believer in “meant to be” and
the “law of attraction”. It was absolutely meant to be that I read this post, at
this moment! Because, I am now…”m-dot” bound.
Reply
Jeley says:
September 19, 2011 at 11:09 pm
I’m sitting here right now, 5 months and 18 days from the day I decided to make
my health a priority and started taking triathlon training seriously. I’ve since
lost 40 lbs, and am in better shape at 42 than I was at 22. The couch potato
thing hit home!
I am now five weeks out from my first 70.3, training has been amazing and the
fitness is right on point…but as of this Sunday, I have a calf injury that has
just SLAMMED me mentally…so I completely get the self-doubt thing now too…
I am also now approximately 14 months from my first IM (IronMan AZ 2012)…I know
now that truly anyone can do an IronMan. Am I there yet? No, but I know for a
fact based on my training and the transformation in my fitness and health, that
this goal is achievable. Fortunately I have an amazing spouse with the same
goals, that loves me, pushes me and supports me in equal amounts; and I have
great friends and teammates like Susan Lacke that are always there to share a
great story (and an occasional beer/cupcake/brunch). Thanks for another great
article Susan.
Jeley
Reply
jk says:
September 20, 2011 at 9:09 am
Preparing for my first marathon and your words were inspriational and ‘fuel’ for
my continued training.
Reply
Tom K says:
September 20, 2011 at 11:17 am
Thank You, I needed that!
Reply
Beth says:
September 20, 2011 at 12:01 pm
Thanks for this inspiring post. I’m a marathoner and sometimes triathlete
preparing for my first half-Ironman distance race in 2 weeks. I am scared to
death of not finishing, though in my head I know I can do the distances. Thanks
for the psychological boost!
Reply
Jennifer Cook says:
September 20, 2011 at 1:13 pm
You have just inspired me to do it. I just completed my first sprint tri last
month, am training for my first marathon next month, and have always had ironman
dreams. I thought it would be years before I would get there, but after reading
this, I am thinking why not now? Thank you!
Reply
1. Susan (No Meat Athlete) says:
September 21, 2011 at 1:32 pm
Why not now? Go get ’em!
Reply
Molly says:
September 20, 2011 at 2:59 pm
I loved this whole post! I’ll be doing my 2nd IM at AZ this November as well –
good luck!!!
Reply
1. Susan (No Meat Athlete) says:
September 21, 2011 at 1:33 pm
Yay! I’ll see you there! I may arrange for a meetup a day or two before the
race…I’ll announce on the site if I do.
Reply
Ryan says:
September 21, 2011 at 12:02 am
Thanks for the post! It was exactly what I needed. I’m preparing for my first
sprint race this weekend and I’ve been having “oh ” moments all week so far.
Thanks for #8 especially. I think I may have just committed myself to doing an
Ironman!
Reply
Cherie says:
September 21, 2011 at 3:33 am
Congratulations Susan. I have goosebumps after reading that. What an achievement
– you’re an inspiration.
Reply
Lindsey says:
September 21, 2011 at 12:24 pm
LOVE this post! I am in the infant stages of trainign for my first half-ironman
in July 2012, and this is such an inspiration. Thank you for making all things
seem so achievable (including vegan baking).
Reply
DCRunner says:
September 21, 2011 at 11:49 am
It was great to read your progress and preparation for your event. You should
take great pleasure in the comments to your post. You have obviously inspired
quite a few people.
Here’s my triathlon story (sorry for the rambling):
I am a runner. I own two bicycles, one for commuting (a road bike), and the
other for touring (a cyclocross bike). However, I do not consider myself a
cyclist. I can’t swim to save my life, but I sure can doggy paddle better than
anyone else I’ve met.
A tri buddy of mine has been pushing me to do a tri for quite some time. Because
I can’t swim well and OD triathlons have a swim leg almost as long as a half
ironman, I figured it was to my advantage to just do a half IM. So I signed up
for the Big Island 1/2 IM in June, 2010.
The problem was that the race was only 6 weeks after my spring marathon. I
nailed the marathon, took a few weeks off to recover, and started training for
the half IM. Because I had just had a great marathon, I couldn’t force myself to
train seriously for the half IM. My longest swim was about 400 meters in a pool
and I must have looked like I was having a seizure the entire time. I just
couldn’t force myself to try to get it right. I figured if I couldn’t finish the
race, at least I had a nice trip to Hawaii.
I did about 2 bike rides longer than 10 miles to prepare for the race. The
beauty of being in good running shape, is that running translates very well to
cycling. I knew this, so I continued to just put the miles in with my running
shoes.
I decided to rent a bike in Hawaii to save money, and also because my 1970s Fuji
road bike isn’t the bike I want to race 56 miles on. I didn’t want to do the
bike jersey thing and I wanted to let everyone know that I was a runner, not a
cyclist or swimmer. So I decided I would swim, bike, and run in my running
clothes.
I had never swam in open ocean water before, so I was worried about the waves,
but hopeful the saltwater would keep me afloat better. I made it to the first
buoy before realizing I bit off way more than I could chew. From that point on,
I doggy paddled until I was about 100 meters from the end. I gave it everything
I had and made it out of the water with 9 seconds before the cutoff.
I transitioned to the bike and ended up doing quite well in that leg. However,
had I not been so stubborn and gotten padded shorts, I’d have done much, much
better. The running leg was the easiest for me. However, triathlon course
designers do not know how to design running courses. I was in Hawaii, running on
a damned golf course!!! Really? Is that the best you can do? I race (running)
20+ times a year and this has to be one of the worst running courses I’ve been
on. Either way, I was actually quite shocked I was able to finish, given my lack
of preparation.
If someone as lazy as me was able to complete a half ironman, I would agree:
Anyone can do an ironman. One of these days, I’ll take swimming lessons and
register for an IM and actually take the training seriously.
Reply
Lindsay says:
September 21, 2011 at 7:25 pm
GREAT ARTICLE! I thought the list was super practical. After having a baby it
can be tough to maintain the energy to aspire such an athletic feat.
Thanks for the post!
Cheers,
Lindsay
Reply
VeggieGirl says:
September 22, 2011 at 12:02 pm
This exactly sums up how I feel about my new years resolution- I achieved it
today actually, 125 pounds by summer!! SO fulfilling 😀
Reply
1. Susan says:
September 23, 2011 at 10:59 am
Achieving your goal, no matter what it is, always brings about a great
feeling. Congratulations! 🙂
Reply
Anum says:
September 23, 2011 at 9:49 am
Such an inspiring story! I think we often fool ourselves into thinking we can’t
do something, but the first step is always convincing yourself otherwise.
Congrats Susan!
Reply
Nick says:
September 24, 2011 at 2:36 pm
I’ll be at water station 9 on the run, can’t wait to pass you a cup!
Reply
GetSkinny GoVegan says:
September 24, 2011 at 6:48 pm
Very Cool. And true. Most people don’t think in increments and just can’t
imagine themselves doing lots of stuff, so they never start. Always inspiring to
hear otherwise!
Reply
Alison says:
September 25, 2011 at 3:03 pm
Thanks for the great article! Your story and approach are inspirational. I find
that a lot of my triathlete friends are incredulous about Vegetarianism. Slowly
but surely I’m introducing them to lentil burgers, non-animal protein sources,
and hoping they will make more healthy choices in the future.
From a fellow vegetarian Ironman finisher – rock on!!
Reply
Wild Runner says:
September 26, 2011 at 6:53 am
Superb post Susan!! I started running a few years back, then took a break,
started again, etc etc. I am really keen to start competing in ultra races in
the future, perhaps I should set myself a 50 miler for next year, something to
work towards?
I really love the way you have written this post, lots of useful snippets, and
some great motivational stuff too. You are a real inspiration.
Reply
BubblesDeux says:
September 26, 2011 at 3:54 pm
I feel very lucky to have found your post right before I do a 70.3 this weekend.
Isn’t it funny how a calendar gets so much shorter when you have a race posted
to it?
364 days seems to just fly!
Can’t wait to read more of your posts. 🙂
Reply
Lauren Slayton says:
September 27, 2011 at 8:08 am
Loved this post. I especially love enjoy it. For most of us these are hobbies
and hobbies should be enjoyed.
Reply
Rohit says:
October 3, 2011 at 9:48 pm
Whatta story.. now this is the kind of post that changes lives! I’m just
starting out my journey and signing up for a 5K on Oct 29th. But I gotta quit my
smokes before that.
I’m glad I came across this article.
Thanks again.
Ro
Reply
Jason Venema says:
October 6, 2011 at 11:38 am
Awesome story. Thank you so much for sharing. I can’t wait for mine next year !
Keep writing and I will keep reading.
Reply
bethk says:
November 3, 2011 at 4:10 pm
Susan, Thank you for this post. I’m here in Panama City waiting for my husband
to race his third IM while I volunteer. I’ve been planning to sign up for next
year but am having waves of second thoughts when I see all of the incredible
athletes here to race. It is intimidating! I’ve done 4 marathons, several
shorter triathlons and one half iron,and I felt like I was ready until I get
here. Your article here has reminded me that it’s about me and not about anyone
else. I need to do this my way and not compare myself to anyone else. I’ve been
planning for months to sign up and I need to do it. It’s just something I need
to do for myself. THANK YOU for sharing your experience. Hope to read more about
you and your adventures.
Reply
Jen says:
December 9, 2011 at 10:49 am
Amazing post — I’m still one of those people with IM on my “someday” list but
you’ve definitely given me inspiration to edge my way into action.
Reply
Erika says:
April 30, 2012 at 2:36 pm
Thank you! Thank you!! I have now done 3 half marathons. I just registered for
my first full marathon in Dec 2012. I am going to do a Half IM in 2013….after
that I might do the full IM in 2014…right before I turn 50 :).
Thanks for sharing your journey!!
Reply
Jason Stevens says:
May 30, 2012 at 1:27 pm
First off, Congrats on finishing an Ironman-this is quite a feat that few have
accomplished. Thanks for the insight and I would agree that there are times when
your body says enough is enough and you have to use your mind to control your
body and push through.
I am getting ready for my first triathlon in 11 days and I have made plenty of
mistakes training for this event, the learning curve is vast but the training is
extremely fun as I have not been pushed this hard since high school sports.
Reply
Marc Mousseau says:
July 18, 2012 at 6:49 am
Thanks for the article, really appreciated,I was the same as you, new year
resolution 2010, got up in the morning early as usual, decided that I was going
to run a full marathon, Ottawa , may 30 2010, I had basically never ran more
then 2 km, 2 years before I used to weigh 315lbs I had dieted but I was still at
250, every one was saying that I clould not do it (including my children) well
may 30, 2010 finished my first race ever and it was a marathon 42.2 k in 5:28h
not the beast time, but I finished it,
What next I said, how about the Goofey challenged at Disney, how about a haft on
Saturday and a full marathon on Sunday, done that January 2011,
Then I fell off the wagon compleatly, like nothing zap, new job, new location,
extreme stress, this lead to a heart atack July 12, 2012.
While on my hospital bed , I asked myself , why did I quit this training,? What
do I have to do to get my health back, the answer was simple, get back to
training, I wanted to do an IRON MAN FOR MY FIFTY FIFTH BIRTHDAY THIS IS NEXT
YEAR!
I M now at home Asking my self was the job worth my health? The answer was
defiantly not so i started to,look forniron mann trainingn it then,I stumbled on
you article, and again I make the decision to do something about it,
I am going to register for some ironman somewhere for late 2013, after doing
research on it, I even told my cardiologist about it , now I am telling you and
others that anyone can do what they put their minds to!
Thank you for your inspirational article
Marc Mousseau
Marc@ Mousseau.ca
Reply
Scott says:
August 14, 2012 at 1:34 am
Matt-
I found your site when I searched for exactly couch potato to Ironman.
It is August 13, I am thinking about registering for the Wisconsin 2013 Ironman.
I have swimming experience in my youth (I am 44) and I ran a full marathon 10
years ago. Otherwise, I am starting from an exercising dead stop.
If I set my mind to it, do you think a person could train and complete a full
Ironman in 12 months?
Reply
Deanna says:
August 28, 2012 at 4:34 pm
Awesome testimonial! I just watched my first live Ironman event. You can feel
the amazing human spirit. After completing 4 marathons and cheering my brother
on in a half ironman, I am almost ready to commit. Thank you for the
inspiration! Cheers!
Reply
Dave says:
October 31, 2012 at 5:02 pm
Fantastic article, well written and truly inspirational, well done! I finished
my 1st marathon 2 days ago, now I’m looking for a new challenge, I need
something to aim for. I have done 80+ miles a number of times on the bike
previously however my swimming is very very poor, I need to work at that….In 10
months time (Aug 2013) I’ll be an Ironman
Reply
Wannabe Ironman says:
December 18, 2012 at 7:05 am
Hi – great post
I’m early in my own journey to Ironman glory and so much has changed already.
I’ve discovered that I have a weak left knee so doing weights to correct it. By
having a long term goal (my event is 18 months away) it takes the pressure off,
and puts the enjoyment back in.
It’s also led me to working towards a plant-based diet, something I hadn’t even
considered.
Above all, it’s inspired my two young kids into more exercise. They are 8 and 6
and are more active now than they have ever been.
Thanks again
Dave
Reply
Donna says:
April 22, 2013 at 8:20 pm
Susan,
Thank you so much for sharing your story. I have been an “Iron Mom” for almost 2
years. I was at Iron Man Lake Placid last summer & could not help but say “I
want to do this”!!! At the time I had only done 5K’s, was running in my first
10K the following week, & was also in the midst of training for my 1st Half
Marathon later in the Fall. I have since completed 3 Half Marathons & am now
training for my 1st Full, the Marine Corps Marathon this Fall. My daughter
thinks I should make this a 30 month plan not 18 months. She’s competing at IMAZ
in November. I plan to go & once again be that “Iron Mom” constantly on the move
so I can cheer her on at several points along the swim, bike & run course doing
this either before or after my volunteer assignment. I will scream like crazy
when she crosses that finish line. But I will be up early at the crack of dawn
to register for 2014 IMAZ!!! Again, thanks for the words of inspiration!!!
Reply
zac83 says:
July 17, 2013 at 4:04 am
Awesome article and VERY motivating, well done 🙂
ZAC
Reply
Taylor says:
July 24, 2013 at 12:31 am
I’m definitely a college couch potato. I thought with having an 18-hour school
schedule AND a part time job, my schedule would be too packed to add in proper
fitness. Your story is a true inspiration and it let me know that it is
definitely possible for me to get fit. I’m glad you added in starting off
slowly. I, being a very impatient person, tend to do things way to quickly and
burn out just as quickly. Thank you. Just thank you.
Reply
April says:
October 17, 2013 at 9:32 am
Congratulations to you, very inspirational!! I am considering completing an
IRONMAN next year which gives me 9 months to train. I have done a few 5k and 10k
races, as well as a half marathon, full marathon, pier to pier swim and a half
ironman, however these were over the space of 3 years. I really want to give
ironman a go as my partner is going to train for it and it would be a great
achievement to finish together! Im just so worried about my physical ability.
However your story has made me feel better about it all.Would you say 9 months
is enough training and doable for someone who has only done one triathalon
before (half ironman) ?!
Thanks for sharing 🙂
Reply
ellie says:
August 18, 2014 at 4:49 am
I am literally holding back tears here. You are an incredible human being! I
signed up for a marathon because I know that I won’t get peace before I finish
Ironman. I have to do it. And you have been a great inspiration!
Reply
Tiffiny says:
April 20, 2015 at 6:10 pm
Very great words and thank you for sharing your experience.
Reply
Nym Lotay says:
September 21, 2015 at 1:36 pm
this is brilliant article, I am on the same type of journey. I am trying it via
a group Tri-Camp, they basically do Triathlon boots camps and they people from
zero fitness but are hungry enough to make the effort to Tri-Elites. my
programme is 1yr of as many 10kms, next year of half marathons and Tri-sprints;
then moving in month24 to decent race standards of True Tri and Iron mans. Tri
Camp organises Camps everywhere too. but well done for your success and a really
motivating article. see you at the top!
Reply
OBAID LAKDAWALA says:
September 29, 2015 at 3:24 am
GOD BLESS YOU.
WHAT A WONDERFULL AND ALMOST IMPOSSIBLE EXPERIENCE TO SHARE .
THANKS A MILLION FOR SHARING,
I REALLY SALUTE YOU FOR THIS.
Reply
Brian McKitrick says:
September 29, 2016 at 11:04 am
I loved your post! Ironman is more mental than physical.
When I started, people told me that I was crazy! That there was no way that I
could accomplish that goal with less than 12 months to prepare. And that is
exactly what I needed to hear! Accomplishing things that others can not or will
not do has pushed me to prove them wrong.
The only race I did before finishing Ironman Forida is a local sprint race in
Greenville SC. With three kids who play on 3 different baseball teams, 3
different basketball teams, 2 cross country teams and working a full time job
(with a wife that travels for work), balancing your life becomes a must. ITS NOT
IMPOSSIBLE!
I have since completed my 2nd Ironman (Ironman Chatanooga) and have begun
training for my third (Ironman North Carolina). Still to this date, I have only
completed 3 triathlon races (1 sprint and 2 Ironmans).
Your post and ways to get there are almost identical to what I went through over
those 1st 12 months. I trully believe that “ANYONE CAN DO AN IRONMAN”
Reply
Mandz.g says:
December 18, 2016 at 5:55 pm
So, I am overweight (need to loose three stone). Tonight, I am verbally
committing that I am going to go IRONMAN WALES in 2018! Your story has inspired
me with lots of similarities in our lives. Here’s to the start of a great
journey!
Reply
Millie Chodorow says:
April 28, 2017 at 11:53 am
I have read read this and other articles you have written so many times. It
never gets old. I went from couch to a sprint this year. I rode my mountain
bike.lol
Last year, I couldn’t walk a mile last and cried. So I started to swim. Now, I’m
doing my 2nd sprint with open water next week. I am using a friends bike. Not
sure I can afford one on my own but that’s my next goal….get a decent bike.
I volunteered at Texas ironman last week and have got the itch bad. Not sure I
can afford it all, so I will take steps. Olympic is next….I’m sure I will keep
reading reading your articles. Like every ironman/woman I know, you are nothing
less than extraordinary, humble and inspiring. That’s what I want to be too♡
Reply
Zoe says:
September 26, 2017 at 5:22 pm
Just watched my brother and friends finish yet another ironman as I have been
their Sherpa and support team through out their entire races- over the last
Decade. This past one I left saying just that, Anyone can compete and Ironman,
after eating every demographic imaginable cross the finish line and say to
yourself, if they can do that so can I. So coming home I started looking at
training plans and came across your post. Every inspirational and made me day
even more, I can do that. I am looking to do one before November 2018.
Congratulations to all who commit to the journey of completing a Ironman
I would love to know if anyone had a particular training/ diet plan that worked
best for them as a “newbies”
Reply
Jake Sawyers says:
April 12, 2019 at 8:50 am
I just came across your website and am finishing up my senior year at UW-
Steven’s Point. I was a stand out rugby player here but fractured my cheek bone
for the 2nd time so bad I needed I metal plate I decided to retire (Nov 2018). I
have been in such a down place since not finding my new athletic calling
anymore. I am really inspired to try and take on the 2020 iron man. I had an
uncle who did the WI iron man when I was much you get and that inspired to me to
do kid triathlons a bunch when I was a kid. I just wanted to thank you for
helping me rebuild my fire and admiration to achieve something.
Reply
Shalini says:
March 12, 2020 at 3:44 pm
I loved your post so much I became a fan of you, promise that you will continue
to share such good and knowledgeable posts even further, we will be waiting for
your post thank you
Reply
Utkarsh Joshi says:
May 3, 2020 at 12:28 pm
Wow, I’m reading this in 2020, and I’m really inspired!
Reply
Fred Ramirez says:
June 7, 2020 at 5:29 pm
I’m glad I found your post on the exact thing I was looking for.
Right now it’s COVID, COVID, COVID. I’m wanting to do exactly as your article
says: couch to Ironman in a year. I’m 70, retired, condo dwelling (no lawns,
house painting, fence/roof fixing) otherwise the facts are the same. That is I’m
athletic, exercise regularly, eat properly and have great supportive
relationship with my wife. The downside is my calves keep me from plyo-type
exercises and running. They knot and then I’m down until they recover in a
month. But I’m currently doing a couch-to-5k & couch-to-10k to see if my calves
are trainable for running. I’ve never tried a proper training-to-run regimen. I
just would treadmill run. Monday morning I’m starting the schedule you’ve
posted.
I’m wanting to do this. Monday I’ll begin.
Reply
DEEPAK MAHENDRU says:
July 16, 2020 at 3:42 am
Currently I run 4 days a week. Each run is about 11 KMS. 2-3 months when I a
prepare for half marathon then the schedule is 3 Days 11 KMS Each & on SUNDAY 25
KMS. I have never done cycling. Even I have to learn swimming.
Moreover my AGE is 48 years. But my dream is to complete Ironman. I will start
preparing now & would line to attempt after 1.5-2 years
can you please suggest some strengthening exercises.
Reply
Dan Lawless says:
September 2, 2020 at 12:30 am
I’m interested in a training/nutrician plan.
Reply
Daniel Carter says:
January 23, 2021 at 4:16 pm
Cheers doing ironman finland in August need to get going!!
Reply
Phoebe Lewis says:
May 23, 2021 at 8:01 pm
What is the workout and meal plan to prepare
Reply
Toh says:
January 22, 2022 at 8:15 am
wow…. should I do it?….
I only know how to swim frog-style…
never rode on a road bike all my life (46 years)
ran 6k very slow pace, about 3 times a week….
please give me some advice all, thanks.
Reply
Bob bobson says:
May 30, 2022 at 5:26 pm
Pick one:
“I’ve been an athlete my entire life”
or
“My workouts consist of ‘less-than-20-minute’ weight lifting sessions and the
occasional jog around the park”
You cant claim both.
Reply
Anand says:
June 13, 2022 at 1:16 am
I’ve deferred my Ironman, first due to covid then due to no practice , for three
years now. I just got my deferral to August 2023 , Ironman Kazakhstan. While
I’ve done the half, the prospect of full scares me. Especially since my riding
speed is slow , I see myself with DNF getting pulled off the ride course! All
the waste of money travelling blah blah.
I now have 14 months. So I searched and found your article. Needed that, thanks.
Reply
Mir Rafiat salman says:
October 23, 2022 at 5:39 am
“The experience crossing that finish line is one I’ll never forget”
This is the most beautiful line of all, it got tears in my eyes as I got
flashbacks from my own attempt.
I personally have done one 70.3 back in 2019 and slowly convincing myself to
attempt my first ever 140.6 in one year. Reading this article is another step
toward that journey.
Thank you!
Reply
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