by Julie Moss
To get to the finish line in Kona, you have to complete a long swim, a long bike, and a long run.
If your goal is an eleven-hour day in Kona, then try and duplicate the time by having an eleven-hour day. These Kona-long days should take place two to three months before the race date. The volume (time) is increased by the Saturday Long Ride, the Sunday Long Run, and adding in yoga.
Ironman Training is pretty simple when you frame it simply. I have created a simple menu with which I work, and you can emulate. I plug in the workouts based on time per day and the goals I have set for weekly hours of training:
A.M. Swim Training: 3 Workout, 10,000 meters
2000 meters 2x200 Swim, 200 Paddles/Buoy, 250 Kick Fins
2000 meters 2x400 Swim, 300 Pull Buoy, 200 Paddles/Buoy, 100 Kick Fins
3000 meters 5x200 Swim, 200 Paddles/Buoy, 200 Kick Fins
3000 meters 3x400 Swim, 300 Pull Buoy, 200 Paddles/Buoy, 100 Kick Fins
4000 meters 10–12x400 on a 7-minute clock (1:40 average per 100 meters)
P.M. Swim Training (Double Swim Days)
1000 meter Swim: 1x200 Swim, 200 Paddles/Buoy, 200 Kick Fins, Swim 2000, Kick 200 Fins
1500 meter Swim: 2x500 Swim, 250 Paddles/Buoy
Bike Training: 3 Workouts, 12–15 hrs/wk
Moderate Ride on Hills with Interval 3–3.5 hrs: Group ride. Warm up on hilly start, established time-trial section of ten miles, ten-minute rest stop to regroup, second half hills for strength, warm down.
Pace will vary depending on how engaged your ego gets, but group riding provides plenty of incentive to hammer the time trial.
Moderate Ride Flat to Rolling with Intervals 3 hrs: Group ride. Warm up on flats, time trial for 7 miles. Regroup, then 5 mile second time, dead flat terrain. Rest stop. 7 mile third time trial, warm down.
Long Ride with Hills Small Group 6–9 hrs:
Go long and steady, focus on time in the saddle. Hills build strength.
Run Training
Transition Run: 30 min to 1.5 hrs
Middle Distance Run: To build speed, run second of each interval faster than first half (known as negative splitting).
Broken: 1–2 hrs
Run 15 min Walk 5 min x 3 = 1 hr
Run 20 min Walk 5 min x 3 = 1:15 hrs
Run 45 min Walk 5 min x 2 = 1:40 hrs
Run 35 min Walk 5 min x 3 = 2 hrs
Run 20 min Walk 2 min x 6 = 2:12 hrs
Long Run: To build endurance reduce rest times
Broken Long Runs: 3–4 hrs
Run 20 min Walk 5 min x 6 = Run 2:30 hrs
Run 25 min Walk 5 min x 6 = Run 3:15 hrs
Run 30 min Walk 5 min x 6 = Run 3:30 hrs
Run 30 min Walk 1 min x 6 = Run 3:06 hrs
My early season weeks are 20–28 hours. Add or subtract workouts as time demands. (Opt out of the yoga, and you subtract seven hours of training.)
Monday: 2 hrs
Run 20 min Walk 5 min x 3 = 1:15 hrs
2000 meters 2x400 Swim 300, Pull Buoy, 200 Paddles/Buoy, 100 Kick = 45 min
Yoga 1 hr
Tuesday: 5 hrs
A.M. 2000 meters 2x200 Swim, 200 Paddles/Buoy, 250 Kick Fins = 45 min
Moderate Ride on Hills with Interval = 3–3.5 hrs
Tempo Run = 30 min
Yoga = 1 hr
Wednesday: 2.5 hrs
Run 45 min Walk 5 min x 2 = 1:40 hrs
Yoga = 1 hr
Massage
Thursday: 5 hrs
2x400 Swim, 300 Pull Buoy, 200 Paddles/Buoy, 100 Kick Fins = 45 min
Moderate Ride Flat to Rolling with Intervals = 3 hrs
Tempo Run = 30 min
Friday: 3 hrs
Run 15 min Walk 5 min x 3 = 1 hr
3000 meters 5x 200 Swim, 200 Paddles/Buoy, 200 Kick Fins = 1 hr
Yoga = 1 hr
Saturday: 7.5 hrs
Long Ride with Hills Small Group = 6 hrs
Tempo Run = 30 min
Yoga = 1 hr
Sunday: 3 hrs
Run 35 min Walk 5 min x 3 = 2 hrs
Yoga = 1 hr
The bulk of my training weeks are thirty hours.
From eight to twelve weeks before Kona, I shoot for four consecutive weeks of thirty-five hours for an Ironman. These long days are based on time. The plan is to keep moving. The mantra is, “Time on the Legs.”
Here is my typical training week eight weeks out from Kona. This is a high-volume week to build strength and endurance:
Monday: 2–3 Hrs
Run 20 min Walk 5 min x 3 = 1.5 hrs
Yoga = 1 hr
Tuesday: Brick with Hills 6 hrs
A.M. Swim 3000 meters 5x200 Swim, 200 Paddles/Buoy, 200 Kick Fins = 1hr
Moderate Ride Hills = 3 hrs
Tempo Run = 30 min
P.M. Swim 1x200 Swim, 200 Paddles/Buoy, 200 Kick Fins, Swim 2000, Kick 200 Fins = 30 min
Yoga = 1 hr
Wednesday: Recovery 2 hrs
Run = 1 hr EASY
A.M. Yoga = 1 hr
P.M. Massage
Thursday: Brick Flat with Rollers 8–8.5 min
A.M. Swim 3000 meters 3x400 Swim, 300 Pull Buoy, 200 Paddles/Buoy, 100 Kick Fins = 1hr
Moderate Ride Flat = 5 hrs
Tempo Run = 45 min
P.M. Swim 2x500 Swim, 250 Paddles/Buoy = 30 min
Yoga = 1 hr
Friday: 3.5 hrs
A.M. Run EASY Run 15 min walk 5 x 3 = 1 hr
A.M. Swim 4800 meters 12x400 on 7 mins (1:40 average per 100 meters) = 1.5 hr
Noon yoga = 1 hr
Saturday: Long Ride 9.5 hrs
Long Ride = 8 hrs
Tempo Run = 30 min
Yoga = 1 hr
Sunday: 4.5 hrs
Run Long Run 30 min Walk 5 min x 6 = 3.5 hrs
Yoga = 1 hr
Food and Nutrition:
I start most days with coffee (with half & half) and a bagel spread with almond butter and honey or mascarpone and jam.
For all my brick workouts, I pack a cooler for the day with three bars, two protein drinks (700 total calories), one Kombucha, plus water.
I have a protein drink after swimming.
My bike bottles are filled with the same drinks I pack when I race: two scoops of electrolyte (I vary the brands), two scoops of Carbo Pro, and two scoops of Base Salt. I refill on the ride with Gatorade (any flavor as long as it’s blue). I carry two bars but will buy a PayDay bar or Fritos if needed. For long rides, I may buy a cheeseburger (skip the fries).
For the Tempo Run, drink half a protein drink before and carry Clif calories on the run plus more Base Salt, drink second half of protein after. I pack a bar if needed on the drive to yoga studio.
Kombucha plus water during yoga.
My traditional prerace dinner is penne pasta with roasted cherry tomatoes, good grated parm, olive oil, and red pepper flakes. (Mind you, just a few flakes to avoid a race day fire in the hole!)
Race morning is muesli (soaked overnight) served with greek yogurt and blueberries. This is also the morning meal I have on long ride days.
Race morning, I also have a protein drink an hour before the start. (I know that if I eat less before the start, my tummy will bother me on the swim.)
On Yoga:
Here’s the truth: I wish I had the discipline to do yoga on my own, but I don’t. I have to practice yoga in a studio with an instructor doing all my thinking and motivating. I walk into the yoga studio a mess and walk out always feeling restored. I’m a member of CorePower. (I also have my teacher certification from CorePower.) I always try and end my workout day in the yoga studio. The recovery through yoga has blown me away with how effectively it has been in helping me stay healthy. Even when I had to rehab my knee, I slapped on a brace and did one-legged yoga. Yoga makes it possible for me to handle the big buildup weeks for Kona. It is about breath, balance, strength, flexibility, building strong core, and an even stronger mind. I’m an uber-fan of yoga, not just for Ironman training, but for life. I will alway
s practice yoga in a studio, preferably heated to over 100°F.
ACKNOWLEDGMENTS
From Julie Moss . . .
Robert Yehling: O Captain! My Captain! Bob, you have been my navigator and anchor during this journey. Thank you for believing in me.
Armen Keteyian: My friend, mentor, and badass correspondent and author.
Literary Agent, Dana Newman, for all your support and guiding us to Pegasus Publishing.
Jessica Case: Jessica, your insights and edits have been essential to keeping me on track. As a part of the Ironman ohana you provided the authenticity and leadership that helped give me the confidence to trust this leap of faith.
Lisette Whitaker, I love that I get to start so many mornings with you and our coffee chats. I can’t fathom how much money I’ve saved on therapy because of our heart-to-hearts.
Khalil Binebine, my Iron Twin. Thank you for being my knight in shining armor.
My Family and “Framily,” you hold me accountable and give me the heart to keep pushing my limits. Brother Marshall Moss, Sue Robison, Aunt Beverly, and Cousin Wendy, thank you for all your trips to Kona, and the great meals and laughs. Thanks also to my Carlsbad posse Jimmy Watson, Cindy Conner, and Barbie Baron.
Mahalo to all the Ironman pioneers for the times we shared while paving the way . . .
Valerie Silk, Bob Babbitt, Lois Schwartz, Mike Plant, Carol Hogan, and all the athletes that left their blood, sweat, and tears on Ali’i Drive.
A very special thanks to my sponsors, who make it possible for me to continue to live this wonderful lifestyle and race competitively: Hoka One One (Eric Gilsenan/Sunny Margerum); HERevolution Women’s Triathlon and Cycling Apparel (Darcy Eaton); Base Performance (Matt Miller); Cerve’lo Cycles (Leslie Loughlin); HED Cycling (Anne Hed); XLAB Bike Gear (Candice Turner); Garmin (Talia Herman); Nytro Multisport (Skip McDowell); Action Sports (Kerry Ryan); and ROKA Sports.
Mark Allen: We shared some unforgettable moments, continuing with watching our son become his own man. I’ve longed to find a safe haven for the love and respect I feel for you. This book feels like I’ve finally found it.
Mats Allen: You amaze and inspire me, I love you unconditionally. Consider the Ironman torch passed and make it your own unique experience. I’ll meet you at the finish line.
From Robert Yehling . . .
Thank you to everyone who gave so generously of your time and stories to recount an epic moment in the history of sports, one that still reverberates in all directions after 36 years. Particular thanks to Kathleen McCartney and Scott Tinley for giving hours of background and insights, well-honed during your own legendary careers. Also to triathlon legend Wendy Ingraham, who had her own crawl to the Ironman finish line in 1997.
Additional thank yous to Julie’s posse: Lisette Whitaker, Sue Robison, Cindy Conner, Jimmy Watson, and Marshall Moss, you greatly enhanced an already remarkable story. Cindy, we made it to the finish line inspired by your will to fight. Sue, I’m still laughing over your Kona stories. And Jimmy, loved walking down thirty-five years of event promotion memory lane with you.
Thank you to Carlsbad High School Athletic Director Amanda Waters, who added to the story when she enthusiastically backed my request to bring in Julie to work with my cross-country team. Two of our girls, Hannah Hartwell and Kendall Drisko, went to State thanks in part to this.
Finally, thank you to the millions who watched a young woman crawl across the finish line of a race few understood on Wide World of Sports, became inspired enough to focus on their own fitness, and followed Julie’s career and her message. Enjoy her memories, story, and journey. You’re all Wonder Women and Super Men!
CRAWL OF FAME
Pegasus Books Ltd.
148 W 37th Street, 13th Floor
New York, NY 10018
Copyright © 2018 by Julie Moss and Robert Yehling
Foreword copyright © 2018 by Armen Keteyian
First Pegasus Books edition October 2018
Interior design by Maria Fernandez
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The Library of Congress has cataloged the printed edition as follows:
ISBN: 978-1-68177-856-3
ISBN: 978-1-68177-921-8 (ebk.)
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