0 to Ironman: The Blueprint | Part One - Who can do an ironman and what do you need?

a practical guide to training for your first ironman

If you’re reading this, you probably already know what an Ironman is. A 3.8km swim, 180km bike ride, and a marathon for good measure. You might have already signed up for one, or maybe you’re building the confidence to fully commit. Maybe you have the Ironman dream, but you’re not sure you’re cut out for it.

If any of those sound like you, this series will give you the blueprint to build an Ironman-capable body from wherever you are right now.

Who can do an Ironman?

“How long does the average person take to do an Ironman?”

“The average person doesn’t do an Ironman.”

I’ve always enjoyed that line. I can’t remember where I heard it – maybe at a race somewhere – but it stuck with me. For my first Ironman, it helped me let go of time goals and focus on enjoying the race itself. Even today, it helps cut through the noise of social media (where it feels like everyone is doing one) and reminds me that it’s a privilege to be racing Ironman.

But it’s also misleading.

Because the truth is that while the average person doesn’t do an Ironman, most people who do an Ironman are average. Not professional athletes, people with a top 1% VO2 max, or fitness influencers.

In my experience standing on start lines, they’re people with full-time jobs, families, commitments, children, hobbies, and very real limitations on their ability to train. Some are people who couldn’t swim when they signed up for their first race, who hadn’t run since school and used triathlon as a way of managing their weight, or simply wanted something to focus on outside of their 9-5.

For me, that’s what keeps me coming back. Yes, there’s a handful of professionals racing for prize money – but there’s also teachers achieving a lifelong dream. Office workers doing things they never thought possible. Mums and dads becoming superheroes in the eyes of their kids. Someone in the 75-79 age group showing everyone else the meaning of grit.

What you actually need to start

Time (but maybe less than you think)

Most people will need to build up to an average of 8-12 hours per week. Depending on your starting point, the time you’ll need to spend stacking those weeks will vary, but consistency is what matters most. It might mean some earlier mornings than you’re used to, or being smart with things like your commute, but most people can find 8-12 hours if they’re willing to make some sacrifices.

Kit

Running shoes, a working bike, goggles and a swimsuit – it’s bare bones but it’s enough to get you started. Other pieces of kit, like a sports watch, will help but shouldn’t hold you back from getting started in training. Generally, the most expensive upgrades are the least effective. Spending thousands on a new wheelset isn’t going to help you anywhere near as much as strapping on some cheap trainers and going for a run.

Communication

In many ways, this is the most important skill for anyone training for an Ironman. From the outset, you need to communicate to the people in your life what this challenge demands and the time it’s going to take. If you get a coach, they’ll communicate with you but they need the same back to truly understand how you’re feeling. Even without a coach, you need to be humble enough to listen to others who have already been where you are and learn from their experience.

What comes next?

That's all you need to start. Time, basic kit, and people who know what you're taking on. The rest gets built one session at a time. In Part 2, I’ll cover the fundamentals of training and how to take your first steps towards an Ironman finish line.

If you’ve signed up for an Ironman already and want some help getting there, get in touch.