Athletes are always searching for the “key” to iron-distance training and racing. Magazines flaunt sure-fire plans and training partners try to convince you of the merits of a special workout. But just like all those diet fads, deep down we all know that there are no short cuts. We know that training for an Ironman isn’t just about the swim, bike and the run. It’s about training for the Ironman.

Every year I am lucky enough to work with dozens of athletes who have decided to take on an Ironman. These athletes are all unique: they have different ability levels, they have different circumstances, they have different reasons for competing. Despite all these differences, all of them are asking the same question: “Can do it?” For some, this question is about finishing, for others it is about qualifying for Kona. Wherever you fall on this spectrum, you know that nothing is taken for granted in an Ironman.

There are no short cuts.
There is no way to ride less than 112 miles and be 100% ready for an Ironman. You can’t skimp on your run training and hope to light up the marathon. There is no supplement that will compensate for missed training. Over-doing it isn’t an option either: eventually, your body will reject the work by expressing an injury, or your mental focus will fade, leaving you with little motivation to continue. So forget those fads and all that hype, training for an Ironman requires time, discipline and purpose.

The key to Ironman training is consistency.
Invariably when my athletes get their training plan, they say: “That’s it?” I think athletes are expecting a twist, a new angle that will give them the ability to move beyond where they are now to the point where they feel like they can achieve their race day goals. For those of you holding onto this theory, I have some bad news: Ironman training isn’t rocket science.

I can create a training plan that will prepare an athlete for the different parts of the race: M/W/F you can work on your swim and T/T/S rides will prepare you for the 112 miles on the bike. The weekly tempo and long run efforts will get you ready to tackle the marathon. But the truth is undeniable: the Ironman is greater than the sum of its parts.

A successful training plan is built around a solid understanding of an athlete’s ability, experience and time availability. It balances challenges with recovery and strength with flexibility. Starting with a basic week, the plan must be replicable: In other words, the athlete must be able to repeat the work, day after day and week after week. Go too hard on Tuesday’s run means that Wednesday’s ride will suffer. Skipping Friday’s endurance swim means that you will not have suitable fatigue heading into your long weekend ride. The idea is to have a well-build plan that allows athletes to stress themselves enough to gain fitness, to experience fatigue, to learn their body’s nutritional demands, etc., without pushing them over the edge. The key is to strike a balance between our physical and mental limitations, never under- or over-working either, all the while building our character.

The single most limiting factor in Ironman training is character.
The challenge of race day cannot be overcome by physical means alone. Even if you train to the best of your ability, making the most of your time, addressing all of your limiters, you will meet an unforeseen challenge on race day. This has been proven to me in every iron-distance race I have participated in or seen, yet it always amazes me: the number of fit, well-trained athletes that never finish, and the number of average-looking folks who get the job done. It’s not about what’s on the outside that matters, it’s what is on the inside that really count. When the chips are down, where are you going to turn…to your quads? To your low heart rate? To your nutrition?

You can’t think on your feet if you don’t have a fundamental belief that you can succeed. In other words, if you feel you are destined to fail, you are. You will take many tiny, imperceptible steps towards achieving goal that you have set, and, at the end of race day, you will have achieved what you have believed. These steps are accomplished daily: making that early morning swim, getting out on the bike in the rain, completing the two-hour run when you thought you couldn’t get through 30 minutes. Each step, each workout contributes to your fitness and also builds the foundation of your character. Do not underestimate the importance of “routine” in your training…it may mean the difference between making – or missing – your goals.

Patrick McCrann, Head Coach and Founder of Performance Training Systems, is a member of Joe Friel’s coaching group and is USA Triathlon certified. He may be contacted at pjm@performancetrainingsystems.com.