At this stage of your iron-distance prep, you\u2019ll have covered off the Ironman Base<\/a><\/strong>\u00a0 and the Build phase<\/strong><\/a> and should have already banked heaps of miles. You should also be able to estimate your race-day targets, which will help when it comes to pacing the vital, \u2018big\u2019 training sessions.<\/p>\n As a rough guide, you should already be swimming 3km in a session, have completed a couple of 120km rides and run a half marathon. The last phase of iron-distance race prep is about ticking boxes, covering key distances for confidence and using them to discover race pace, and the inclusion of sessions to stress your lactate threshold so that you don\u2019t become a one-pace plodder.<\/p>\n A key \u2018session\u2019 is to actually go out and train at race pace, so we\u2019ve included a half-iron-distance race in week six. This is a great time to test yourself, and allow time for recovery before building up to the final major sessions. If possible, try to choose a test race that simulates the kind of course you\u2019ll tackle on full-iron-distance race day.<\/p>\n We\u2019ve included open-water swim practice, so as long as the water temperatures are okay get the wetsuit on and go for it.<\/p>\n Looking to just complete? It\u2019s important that you still aim to cover the distances in the big long workouts \u2013 you must have that confidence to go into race day. Consider taking an occasional rest day if the training volume is causing major fatigue \u2013 you don\u2019t have to include as much of the interval training, where you\u2019re working faster than your estimated race pace.<\/p>\n Aiming to compete? The long-distance sessions in this 3-month Ironman peak phase training plan<\/strong><\/a>\u00a0are enough to ensure you\u2019ve got miles in your legs. But you can increase the duration of the interval workouts, in particular the bikes by adding further reps in the main set. You can also increase the suggested speeds in the intervals, working in excess of race pace.<\/p>\n Ironman racing is not a sport where you can cut corners, so a well-executed plan is a must. Commit to this last phase of the build-up and race well!<\/p>\n 1.<\/strong> Practise the run\/walk for the marathon. Expect to walk at some stage in the race so build it into training and it won\u2019t be a shock.<\/p>\n 2.<\/strong> Use your race equipment in the peak phase so you know how everything feels and works. No surprises on race day.<\/p>\n 3.<\/strong> Learn how to fix a puncture. Don\u2019t let a flat ruin your day.<\/p>\n 4.<\/strong> Know your numbers. Be very clear as to what pace\/power\/heart rate you\u2019re aiming for in each stage.<\/p>\n <\/p><\/div> <\/section> \u00a0<\/p><\/body><\/html>\n By Dermott Hayes Published: Thursday, 12 May 2022 at 12:00 am Ironman race day is getting closer, the accommodation is booked, you\u2019ve chosen your race kit, now all you need to do is complete the peak phase of training and you\u2019re ready. Easy right?\u00a0 At this stage of your iron-distance prep, you\u2019ll have covered off […]<\/p>\n","protected":false},"author":24,"featured_media":14475,"template":"","categories":[1,23],"acf":{"readingTimeMinutes":"3"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/12-week-ironman-peak-phase-training-plan.jpg",600,440,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/12-week-ironman-peak-phase-training-plan-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/12-week-ironman-peak-phase-training-plan-300x220.jpg",300,220,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/12-week-ironman-peak-phase-training-plan.jpg",600,440,false],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/12-week-ironman-peak-phase-training-plan.jpg",600,440,false],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/12-week-ironman-peak-phase-training-plan.jpg",600,440,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/12-week-ironman-peak-phase-training-plan.jpg",600,440,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"By Dermott Hayes Published: Thursday, 12 May 2022 at 12:00 am Ironman race day is getting closer, the accommodation is booked, you\u2019ve chosen your race kit, now all you need to do is complete the peak phase of training and you\u2019re ready. Easy right?\u00a0 At this stage of your iron-distance prep, you\u2019ll have covered off…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed\/14474"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/14475"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=14474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=14474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2016\/11\/220-half-ironman-training-plan-download-button-f9cbc8d.png?quality=90&resize=620%2C150"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><\/a><\/p>\nDermott\u2019s top 3 Ironman training tips<\/strong><\/h2>\n
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