So You Want To Do A Half or Full Ironman
Thinking about tackling an Ironman? In this episode of Black Iron Radio, Amanda, Krissy, and Chris talk through the realities of training for long-distance triathlon—from balancing training with real life to avoiding rookie mistakes. You’ll learn what to expect, how to train smart, and why your bike fueling matters more than your gear. Spoiler: perfection isn’t required—consistency is.
BLACK IRON RADIO EP. 288: So You Want To Do A Half or Full Ironman
Amanda, Krissy, and Chris dive into the world of long-course triathlon and chat about what it takes to train for, fuel for, and finish a 70.3 or full Ironman. They cover everything: realistic time commitments, gear priorities, goal-setting, fueling strategies, and how to keep your sanity when training volume gets high. Whether you’re eyeing your first half or plotting a full, this episode breaks down how to do it without losing your mind.
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Ironman triathlons have become the new “big scary” goal for a lot of endurance athletes—and for good reason. They’re iconic, brutal, and oddly addictive. But before you commit to six months of double days, expensive gear, and saying goodbye to your weekends, it’s worth knowing what you’re signing up for.
This week, Amanda, Krissy, and Chris break down the reality of training for a 70.3 or full Ironman—how to approach it, what to prioritize, and what to expect when you finally toe that start line.
Time Commitment: The Reality Check
Training for a 70.3 means anywhere from 6–12 hours a week of work. A full Ironman? Double that—12 to 20 hours (or more) once you’re deep in the build.
The first few months feel manageable, but as the race gets closer, the long workouts get long. You’ll have to ask yourself some real questions:
Are you willing to trade your weekends for long rides and bricks?
Does your partner understand that your “morning run” might be three hours long?
Can you stay consistent when you don’t want to train?
It’s not about having endless time—it’s about setting expectations and being honest about your capacity.
Gear Talk: What You Actually Need
Triathlon has a reputation for being the most expensive way to exercise—and it can be—but it doesn’t have to be.
You’ll need the basics: a wetsuit (borrowed or rented is fine), goggles, a bike that works (yes, even your old road bike), clip-in shoes, and a helmet. Everything else—the $10k bike, the GPS head unit that looks like a spaceship, the carbon wheels—are nice-to-haves.
Practice with what you’ll race with, and if it’s your first, skip the over-spending. You can always upgrade later.
Training Smart: Volume, Intensity, and the Art of the Brick
The foundation of Ironman prep is volume—stacking time in the saddle, on your feet, and in the water.
A solid program includes:
Progressive volume build with structured deloads
Key sessions (your long rides, long runs, and brick workouts)
Accessory strength for joint resilience and injury prevention
And yes—brick workouts matter. Practicing transitions (especially bike → run) teaches your body how to move under fatigue. But not every workout needs to be a brick. Overdoing them just digs a fatigue hole you can’t climb out of.
Strength Training: Keep It (and Yourself) Together
If you come from a lifting background, this part might sting: there will be weeks where you just don’t lift.
When you do, keep it minimalist and full-body. Prioritize strength maintenance over performance. Think one to three hard sets of compound lifts per week, ideally paired with your harder endurance sessions.
Your muscle won’t vanish in a month, but if you’re training 20+ hours a week, time is a real constraint. The goal is resilience, not PRs.
Fueling: The Fourth Discipline
Nutrition can make or break an Ironman, especially the full.
The goal isn’t to eat less—it’s to eat enough. Practicing fueling during training is non-negotiable.
Start by experimenting with your products early: gels, chews, drink mixes, and real food. Aim for 75–90g carbs per hour if your gut allows it, especially on the bike where you can handle more.
Your race-day bike nutrition will determine how your run feels—fall behind there, and you’ll pay for it.
And if you’re tempted to diet while training? Don’t. Running a calorie deficit while training for a full Ironman is the fastest route to burnout, injury, and misery.
Choosing Your Race: Know What You’re Signing Up For
Course profile and climate matter.
A hilly bike leg will destroy unprepared legs; a hot race can wreck your pacing. Choose something that matches your training environment and skill set.
If possible, keep your first race local to minimize logistics—traveling with a bike is a sport in itself. Practice with your race’s provided nutrition if possible, and study the course. You don’t want your first surprise to be jellyfish in the swim or a 20mph headwind on the bike.
Mindset: Know Your Suffering Style
Endurance training isn’t about perfection. It’s about deciding, over and over, to keep going.
You’ll face discomfort—sometimes for hours—and the goal is to get comfortable being uncomfortable. Know which kind of suffering you’re good at: the short, intense burn or the long, grinding slog. Ironman is the latter.
The race itself is the celebration. The real Ironman is the six months of early mornings, sweaty trainer rides, and brick runs that got you there.
Final Thoughts
Whether you’re chasing a finish line, a podium, or just the confidence of saying you did it, the takeaway is simple:
Be consistent. Be realistic. Fuel your body. Train smart. And don’t forget to have fun doing it.
It’s not about being perfect—it’s about showing up, again and again, until the finish line shows up for you.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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