Conquering the Capital: Training Tips for Canada's First Ironman in Ottawa

The news is electrifying - Ottawa is getting its very own Ironman triathlon in 2025! This is a dream come true for many Ottawa endurance athletes, and with the excitement comes the question: how do I train for this epic challenge?

An Ironman is no small feat. It's a 3.8-kilometer swim, a 180-kilometer bike ride, and a marathon (42.2 kilometres) run, all completed consecutively. It demands a significant commitment of time, dedication, and strategic planning. But with the right approach, anyone with a solid fitness base can achieve this incredible goal.

Here are some key considerations to get you started on your Ironman training journey:

Before You Dive In:

• Be Honest About Your Fitness Level: An Ironman is a massive step up from shorter triathlons. If you're new to the sport, consider participating in some sprint or Olympic distance races first to build experience and confidence.

• Set a Realistic Timeline: First-time Ironman training plans typically range from 8 to 12 months. The ideal timeframe depends on your current fitness level and how much time you can realistically dedicate to training each week.

Building Your Base:

• Train Virtually with Team Triumph: Can't afford one-to-one coaching, but need guidance? No problem! Our BRAND NEW Virtual Ironman Training Program starting November 1st will allow you to train alongside a supportive community from anywhere in the world. This program offers a structured plan, coach support and peer group designed to get you race-ready, regardless of your location and it’s now open for registration. Link here

• Find a Coach (Optional): A qualified triathlon coach can design a personalized training plan that considers your strengths, weaknesses, and goals. This can be a valuable investment, especially for beginners.

• Embrace the Grind: Ironman training involves a significant volume of swim, bike, and run workouts. Consistency is key, so focus on gradually increasing your training volume while maintaining proper form to avoid injuries.

• Strength Training Matters: Don't neglect strength training! Building muscle strength improves endurance, form, and injury prevention.

Ottawa's Unique Charm:

With Ottawa's scenic waterways, beautiful cycling routes, and dedicated running paths, the city offers a fantastic training ground for your Ironman journey. As you train, explore the course locations and get familiar with the race environment.

Train Virtually, Conquer the Capital:

The Ottawa Ironman 2025 presents a unique opportunity for Ottawa athletes. By starting your training well in advance and following a strategic plan, you can be ready to conquer the capital and achieve your Ironman dreams! Whether you choose to train on your own, one on one with a coach, or virtually with our new program, Team Triumph is here to support you on your journey.

Julia Aimers
CSEP Clinical Exercise Physiologist
CSEP High-Performance Specialist

Certified Triathlon, Cycling, Yoga and Swimming Coach
USA Cycling Level 2 Coach
Training Peaks Accredited Coach