If you are an experienced IRONMAN competitor looking to stand on the podium for your age group or qualify for the World Championships, this programme will get you into your best shape while reducing the risk of burnout or injury. 

Achieve high performance on a budget

This isn't your first rodeo. You have trained for and completed at least one (but ideally more) long distance triathlon. You know the time required, the foundations of performance and what it takes to improve. But putting all of the components of performance together is incredibly difficult. 

How can we get nice and aero without restricting our pedal stroke or our breathing? How do we get the balance right between training load and recovery? What intensity should we aim for on the bike to allow us to still run a great marathon? How much time do we really need to dedicate to our swimming? How fast do you really need to go to qualify?

If you try to get answers to these questions you find yourself lost in an ocean of noise. Influencers pushing their latest brand partnership, tips aimed at beginners, and coaches who believe that training more while reducing body fat percentage is all that matters. There is no nuance, everything is sensationalised for clicks and views. 

In addition to this, it's impossible to be completely objective when analysing and designing your own training. Sometimes we don't push ourselves hard enough, sometimes we don't know when to back off, sometimes we spend money in the wrong places. 

The vast majority of those who qualify for Kona will work with a coach to unlock their potential and help them get answers to their questions. My bespoke coaching costs £250 a month for unlimited coach contact, daily workout analysis, nutrition, strength training and a plan written on a weekly rolling basis. Other coaches charge closer to £1000 a month. This just isn't accessible to everyone. So I have created an option that sits between an off the shelf training plan and bespoke coaching.

MEET YOUR COACH

My name is Simon Olney, I have been a professional IRONMAN coach for 10 years, helping athletes qualify for both Kona and to represent their country. My approach is rooted in pragmatism over idealism. I work with you to create a plan that will push your limits without taking over your life or causing you to fall out of love with the sport.

Qualifications:

British Triathlon High Performing Coach
IRONMAN Certified Coach
L4 Strength and Conditioning Coach
Certified Nutrition Coach
Corrective Exercise Specialist

Supporting your training with nutrition

 You know how critical nutrition is to race day performance, and how the wheels can come of if it goes wrong. You already have a nutrition strategy which works so I won't be reinventing the wheel here, but will take the time to review your strategy with you and experiment in training to see if there's a better way of approaching it.

Additionally, I will help you optimise pre and post session nutrition, ensuring you have the energy when you need it, as well as the nutrients to adapt to the training sessions. Fitting IRONMAN training in around the other stresses of life is hard, so I can help you find real world solutions to nutritional challenges that don't assume you have all the time in the world to prepare fresh meals three times a day.

Let's take a look at what's included

52 Week Training Plan

You will gain immediate, full access to your 52 week training plan, ready to download into your TrainingPeaks calendar. Every month I will edit the plan to fit around your ability, job and family life to ensure it is realistic and achievable.

This is a high volume plan with several double sessions each week, but will be edited to fit around you as an invidiual, removing or adding sessions as required. 

Thirteen Coached Sessions

As part of the programme you get thirteen online 1to1 coached sessions with me, covering a series of topic crucial s to performance which you may have overlooked previously.

Session 1: Setting Goals

Standing on the podium at your next IRONMAN event is a massive goal, which we need to break down.

What are we aiming for in each discipline? How can we train to hit those targets? What is our estimated finish time? Are we including warm up races? 

By the end of this session you will have some realistic targets and an idea of how we can achieve them together.

Session 2: Stroke Analysis

Your homework between the first and second session will be to get a video of your swimming for me to analyse. I can use thousands of hours of experience coaching athletes on poolside to give you feedback on where to improve your technique.

Can't get a video of yourself swimming? I will use some stock videos of myself and others swimming to provide you with pointers on different areas of technique.

By the end of this session you will have a clear idea on what it is you need to do to improve your swim efficiency and small tweaks we can make to your stroke.

Session 3: Mobility Assessment 

We all move differently. While some of us will be as limber as teenagers, years spent sitting behind a desk will have stiffened many of us up. The result? A short stride length, poor shoulder mobility and an increased risk of injury. As a L4 personal trainer and corrective exercise specialist, I want to help you move better.

If I can extend your stride length, improve stability on the bike and get you breathing bilaterally in the swim, this is the very definition of free speed.

In this session I will ask you to perform a series of mobility tests on camera so I can ascertain your mobility levels and set you appropriate exercises to improve your performance.

By the end of this session you will have a series of exercises and stretches that will improve your athleticism as well as quality of life. 

Session 4: Day to Day Nutrition 

We need to optimise all areas of performance, and this includes what we eat outside of sessions. The idea that lighter is always better is misleading, and can cause athletes to restrict their calorie intake to lose those last few kilos which they are convinced are all that stand between them and achieving their goals.

The hard truth is that you're probably not eating enough to support your training and ensure you adapt to all the hard work you're putting in.

By the end of this session you will have a clearer idea of what to eat between sessions to ensure you are getting the most adaptation possible from your training.

Session 5: Bike Maintenance 

Even competitive IRONMAN athletes can be guilty of neglecting their bike. If we're spending thousands on our bike, we need to ensure we're giving it more TLC than the occasional service.

In this session I take you through the jobs you need to be doing to get the maximum life out of your expensive components, and share tips on how to fix roadside mechanicals to help keep you in the race.

By the end of this session you will feel less intimidated by the world of bikes and more capable of undertaking basic maintenance yourself.

Session 6: Nutrition Planning

At this point we'll be pushing our longer sessions out, and with that comes fuelling these sessions. 

While you know how to fuel your previous IRONMAN races, I will help delve down into some more advanced concepts should you need help reducing nausea or stomach cramps, as well as helping with the logistics of our race day nutrition.

By the end of this session you will have a few new ideas to trial in your training to see if they're worth considering for race day. 

Session 7: Performance Review

At this point, a lot will have changed since we first set ourselves targets and created a roadmap to our race.

It may be that you've lost some training time due to illness, or you could be exceeding expectations. It's time for us to sit down and have a look at the numbers and how we are coming along relative to our initial plan.

While we will be doing a basic review every month, this is a chance for us to really get our teeth into the data and see if there are any opportunities for us to exploit.

By the end of this session you will have an up to date insight into your performance, and what we need to do to achieve our goals. 

Session 8: Sports Psychology

Dedicating so much of your time and energy to one massive goal can take its toll. While we (probably) won't be afraid of the concept of the race, that fear of failure will be in the back of our mind having invested so much to get to this point.

In this session I share with you how these emotions can affect your preparation, as well as how to prevent them from jeopardising your performance. 

By the end of this session, I hope you will feel more at peace with the pressure that comes with race day, and be able to focus on performance rather than worrying about what ifs.

Session 9: Bike Setup

Having the right bike setup is crucial. While I cannot help with bike fit, I can help you choose the right wheels for the race, the right hydration solution, gear ratios and other considerations to ensure we're prepared for the unique demands of the course.

By the end of this session you may have a few items recommended for purchase, or may be able to come away safe in the knowledge that your bike is already optimised for the event.

Session 10: Course Analysis

Every IRONMAN course is different. The swim course, the hills on the bike route, the location of the aid stations on the run. We cannot afford to line up with zero idea of what's ahead of us. I sit down with you and the course maps to analyse the race in detail. I will also be able to provide insights from athletes I have previously coached who have completed the course and add my own personal experience as an athlete where possible.

By the end of this session you will have a clear understanding of the layout of the course, the location of the feed stations and the most challenging hills. This will help you know when to push, and when to hold back. 

Session 11: Race Planning

It's time to get clinical with our planning. We will start with an estimated swim time based on your numbers, as well as creating a detailed plan with BestBikeSplit. 

By the end of this session you will have a clear idea of your target paces for race day and go into the event with the confidence you have the fitness to hit your numbers.

Session 12: Race Briefing

The final coached session takes place in the days before the event. We go over the final considerations, update our BestBikeSplit plan to reflect weather conditions and adapt our plan based on any last minute changes.

By the end of this session all that's left is for you to head out there and ruthlessly execute the plan.

Triathlon Courses

Is there a sport more complex than triathlon?

While you are already an advanced athlete, we all have gaps in our knowledge.

When you purchase my programme, you get instant access to all of the following triathlon courses:

Triathlon Swimming Masterclass: RRP £50

Introduction to Strength and Conditioning for Triathlon: RRP £50

IRONMAN Race Day Nutrition: RRP £25

Fat Loss For Triathletes: RRP £30

IRONMAN Race Day Success: RRP £10

Hill Climbing Masterclass: RRP £10

Clipless Confidence: RRP £5

That's £180 in free content to help you build towards your IRONMAN available immediately on my exclusive app so you can learn on the go.

Free TrainingPeaks Premium Subscription

My plans are delivered via TrainingPeaks as it is the best software on the market.

However, the best features are behind a paywall. The ability to see in depth data and move workouts around on your calendar are, unfortunately, premium features.

So I cover the cost for you.

TrainingPeaks Premium costs USD $19.95 per month. As a coach I can get this for a lower price, and cover the price of your premium subscription for the duration of the programme. 

Not only do you gain full control over your calendar and data, you also get access to TrainingPeaks virtual. This software talks to your indoor trainer to provide engaging visuals, simulate riding on varied terrain, participate in races, group rides, time trials and more. 

Please note that you will receive an email after purchasing with instructions on how to redeem your subscription. 

The value of working with a human coach

In the age of AI, some will gravitate towards asking a chatbot for advice. Here's what I can offer that AI can't. 

Telling you what you need to hear, not what you want to hear

AI psychosis is a very real issue. Most chatbots are sycophantic and will tell you what to hear, so you use them more.

As a coach I am 100% in your corner, but I'm also here to give you some hard truths when you need to hear them.

I'm definitely not an old school coach who will berate you for missing a single session, but I will make sure you stay on track to complete your goal. 

Real, lived experience as an athlete and coach

Unlike AI, I've trained for and completed IRONMAN events. I've thrashed up and down the local leisure centre pool gasping for breath. I know how it feels 30KM into the IRONMAN marathon, and I understand just how isolating it can be on the bike course.

I've also coached hundreds of athletes to their first IRONMAN finish. I have the gut instinct and experience to help steer you in the right direction when things don't go to plan or you need extra support

A calm, human voice to lift you up

IRONMAN is probably the toughest sport on the planet. Not many people will argue with that. That initial motivation you felt when you signed up will start to fade when the alarm goes off at 5AM for the third time in a week.

There will also be time lost to illness, you'll experience self doubt, have days where every thing feels hard, and think about quitting at least once.

At times like these, there's no replacement for a human calmly lifting you up and helping you get your training back on track. 

Let's talk pricing

I didn't start coaching purely to make as much money as possible. If I did, I would be cold messaging executives on LinkedIn all day rather than building programmes like this.

I want to offer good quality coaching at a fair price.

The value of the training plan, courses and TrainingPeaks Premium subscription comes to over £500 on their own. 

The twelve coached sessions are with myself are valued at £900. 

The cost of this programme is £800 (or regional equivalent). That's nearly 50% off, and only £15 a week to be guided to your first IRONMAN finish by a qualified coach. 

In some cases, that could be less than you paid for your event entry. And a fraction of what you'll be spending on your bike, wetsuit, running shoes, pool fees, bike service, travel, accommodation and merchandise. 

It's not just about finances though. It's about the time you will save. No more hours spent trawling through YouTube, double guessing your training or doing unnecessary sessions. My programme helps you protect your time, so you can prioritise your family and social life. 

While it would be incredibly foolish of me to make any guarantees about results, your chances of finishing with a time you're proud of will skyrocket when you choose to work with me. 

Don't just take my word for it

Check out some testimonials from previous athletes