How I Went from Recovery to Racing: My Ultimate Ironman Training Plan for First Timers

In 2019, I crossed the finish line of Ironman Canada in Whistler—exhausted, exhilarated, and transformed. That race, carved into the scenic but punishing terrain of British Columbia, was the culmination of not only months of focused training, but a personal comeback that began a year earlier with a broken neck.

In 2018, I suffered a serious spinal injury. The fracture left me sidelined for half a year, physically immobilized and mentally rattled. Recovery was slow and uncertain. But somewhere in that fog of frustration and gratitude, a thought formed: What if I trained for an Ironman?

Twelve months later from the actual injury and six months after my full recovery, I stood on the shores of Rainbow Lake, ready to tackle a 2.4-mile swim, a 112-mile bike ride, and a full 26.2-mile marathon.

This is the story of how I got there—and how you can too. It’s the Ironman training plan I wish I had when I began: grounded in personal experience, forged through trial and error, and shaped by the most valuable resources I found along the way.

Phase 1: Base Building (Weeks 1–8)

Goal: Establish endurance, technique, and routine.

I used to think Ironman training meant long hours from day one. In reality, the first eight weeks are about forming a consistent routine and avoiding injury—especially for someone like me, coming off a major physical setback.

Weekly Training Time: 6–10 hours
Structure:

• Swim (2x/week): Focus on technique using drills like catch-up and fingertip drag. I started with 1000–1500 meters per session (U.S. Masters Swimming, 2018).
• Bike (2–3x/week): One session on a stationary trainer and one outdoor ride on weekends. I built gradually from 60 minutes to 2.5 hours (Friel, 2016).
• Run (2–3x/week): Short, easy runs—initially no more than 30–45 minutes. One weekly “brick” (a run immediately after biking) helped prepare my legs for race day.
• Strength Training (1–2x/week): Core and bodyweight exercises helped rebuild my post-injury strength. Resistance bands were especially useful in early stages (Fitzgerald, 2016).

Key lesson: Don’t rush the volume. Progress slowly. Consistency is more important than intensity in these first weeks.

Phase 2: Endurance and Strength (Weeks 9–16)

Goal: Build aerobic base and muscular resilience.

With a solid base built, I shifted into longer sessions and started layering in higher-intensity training. This phase marked the beginning of real performance improvements.

Weekly Training Time: 10–14 hours
Structure:

• Swim: 2000–2500 meters per session with interval sets (e.g., 5x400m) to build aerobic efficiency (Global Triathlon Network, 2018).
• Bike: Weekend rides extended to 3–4 hours. I added short hill repeats to improve strength and simulate Whistler’s elevation (Ironman Canada course profile, 2019).
• Run: I gradually increased to 90-minute runs with a consistent pace. My long runs became the bedrock of my training.
• Nutrition Trials: I began practicing with gels, electrolyte drinks, and Stinger gummies on the bike. Race-day nutrition is a fourth discipline in Ironman—train your gut to handle 60–90g of carbs per hour (Asker Jeukendrup, 2017).

Mistake I made: MAKE SURE YOUR BIKE IS COMFORTABLE. These rides are absolutely unbearable when your ass is on fire.

Phase 3: Race Simulation and Peak Training (Weeks 17–24)

Goal: Simulate race conditions, refine pacing, and test gear.

This is the toughest training block and where everything comes together. You’re doing race simulations, managing fatigue, and building mental toughness.

Weekly Training Time: 12–16 hours
Key Workouts:

• Race Sim Days: I built up to days where I’d swim 2500m, bike 100km, and run 10–15km. These were confidence builders—and critical nutrition practice (Friel, 2016).
• Brick Workouts: I performed 3–4 hour rides followed by 45-minute runs at least every other week.

Mental Game: Visualization helped. I practiced mental cues like “strong and steady” during long climbs; I sang songs. When the marathon hit in Whistler, those mental mantras carried me through, especially the lyrics to Chumbawumba's "Tubthumping".

Phase 4: Taper (Weeks 25–28)

Goal: Rest, recover, and arrive fresh.

Tapering is tough on the brain but gold for the body. After 6 months of buildup, doing less felt counterintuitive—but it worked.

Weekly Training Time: 6–8 hours
Structure:

• Volume cut by 40–60% each week.
• Intensity maintained in short intervals.
• Mobility and rest became the priorities.

I arrived at Ironman Canada feeling strong, mentally calm, and physically ready. I credit the taper as much as the training itself.

Nutrition & Recovery: The Two Pillars

• Race-Day Fueling: I estimate I ate every 30–45 minutes on the bike: a mix of gels, Stinger gummies and my Nana's homemade chocolate chip cookies. On the run, I sipped cola and water at aid stations, sticking to a target of 250–300 calories per hour (Jeukendrup, 2017).
• Recovery: I built in one full rest day per week, monthly recovery weeks, and used foam rolling and Epsom salt baths religiously. Don’t neglect sleep—it’s where real gains happen!

The Whistler Finish Line — and What It Taught Me

Crossing that finish line in Whistler wasn’t just about fitness. It was about healing. A year earlier, I couldn’t walk without pain. I spent six months in recovery, doubting if I’d ever do sports again—let alone an Ironman.

But I made it.

And you can too.

This plan isn’t magic—but it is realistic. It honors where you start and meets you where you are. In saying this, you WILL screw up, you WILL make mistakes (I didn't try my race wetsuit on until the day before the race, it was too big, and I had to scramble to find a new one, yeehaw).

If you’re consistent, open to learning, and brave enough to set big goals, Ironman isn’t out of reach. Whether you’re recovering from injury or just starting from scratch, you’ve already done the hardest part by deciding to begin.

See you at the starting line.

Sources:

• Friel, Joe. The Triathlete’s Training Bible. VeloPress, 2016.
• Fitzgerald, Matt. 80/20 Triathlon. Penguin Random House, 2016.
• Jeukendrup, Asker. “A Step Towards Personalized Sports Nutrition: Carbohydrate Needs.” www.mysportscience.com, 2017.
• U.S. Masters Swimming. “Freestyle Swim Drills for Triathletes.” www.usms.org, 2018.
• Ironman Canada Course Map. Ironman.com, 2019