Triathlete Blueprint Newsletter #110-From short distance to Ironman: What You Need to Rethink

Yan Busset
Jun 7
4 min read

Read time: 4min.

By Coach Yan Busset

Thinking about going long? Here’s what to expect

So you’ve done a few sprints. Maybe an Olympic or two. And now the idea of doing an Ironman starts to pop up. The dream is growing. But going long isn’t just a matter of adding distance. It’s a completely different game.

1. Know what the race actually demands

It’s not about surviving 3.8 km in the water. It’s about getting out of the water fresh.

It’s not about doing 180 km on the bike. It’s about being able to run a marathon after that.

So yes, volume will go up. But that doesn’t mean training like a pro. As age groupers, we have limits in terms of time and recovery. If you push the volume without being able to recover, it backfires.

What usually needs to go up is not intensity. If you train for sprints and Olympic races, you probably already have enough intensity in your week. What you need is more time at endurance pace. That means longer bike rides, longer runs, slower pace, more zone 2. You need to build your aerobic engine and become more efficient.

2. Work backwards from race day

It’s often helpful to do a bit of reverse engineering. Look at what the race requires and look at where you are now.

How far can you swim, ride, and run today? What separates you from your goal?

Make a plan that takes you step by step toward race day. And don’t forget that it’s not about just finishing each discipline. It’s about doing it in a way that leaves you able to continue. That’s a big shift. And that’s where training needs to be specific.

3. Nutrition is not optional anymore

Nutrition starts to matter in Olympic distance, but in Ironman, it becomes absolutely crucial.

You’ll often hear it: an Ironman is swim, bike, run… and eat.

You need to practice race nutrition in training, especially during long sessions. Otherwise, the marathon turns into a walk. Or worse.

You need to know what works, what doesn’t, and train your gut just like you train your legs.

4. Strength training is more important than ever

The longer the race, the more strength becomes a limiter.

If you don’t have enough strength, your running technique will collapse by the end. You’ll fall apart mechanically.

That’s why strength training isn’t something you just add on top. It should be part of the plan. Strong legs, strong core, stable hips… that’s what allows you to still be running when others are done.

5. The mindset is completely different

In short course, you’re in race mode. You react to others. You push.

In Ironman, if you’re “racing” early on, it probably means you’re going too fast.

You don’t race the others. You race yourself. You manage your effort, you stay calm, you go steady.

It’s a long day. There will be good moments, and dark ones. And that’s normal. You’ll need to learn how to ride those waves without losing your head.

As Chris McCormack once said: in short course, it’s about who can hit the hardest. In long course, it’s about who can take the most hits without falling down.

6. Little issues become big problems

In short course, you can get away with a slightly uncomfortable shoe. Or a small saddle issue.

In Ironman, every little discomfort becomes a problem. And after 10 or 11 hours, it’s amplified.

• You’ll need to be able to stay aero for hours.

• Your gear needs to be tested and comfortable.

• Nothing new on race day.

Everything needs to work. Comfort matters more than you think.

7. It’s a long-term project and a great excuse to upgrade your lifestyle

Yes, it’s possible to do an Ironman. It’s a big challenge, but you don’t need to train like a maniac.

You can do it with a smart plan, and by being consistent. But volume still matters. It remains the number one factor for performance.

You’ll need to make space for it in your life. Not just time to train, but time to recover. That’s often what people forget.

But here’s the great thing: preparing for an Ironman pushes you to clean up your habits. It’s a great excuse to sleep more, eat better, move more. It forces you to build a healthier routine. And because it’s a long-term journey, those habits often stick for life.

Going long isn’t just about doing more. It’s about doing things differently.

You’ll need to think long-term, train with purpose, and give yourself time to grow into it.

But it’s also a beautiful project. One that will shape you, challenge you, and probably leave a big mark. Not just as an athlete, but in your life overall.

And if you approach it the right way, it might just be the beginning of something much bigger.

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