Finish your first Ironman without the guesswork.
The training weeks, heart-rate zones, fueling numbers and gear list I worked out across three races — starting from not being able to swim 50 yards.
Written by Chris Tomshack — 3× Ironman finisher. Every page comes from racing it, not researching it.
70.3 / 140.6A practical, experience-backed playbook for chasing your first — or fastest — finish. Built from miles, mistakes, and lessons learned the sweaty way.
What’s inside
Build the base
A week structure that adds endurance instead of injuries.
Heart rate & pacing
Zones over guesswork — MAF and threshold, plainly explained.
Fueling that holds
Carbs per hour, what to carry, and how to avoid the mile-80 collapse.
Gear recommendations + checklist
The exact kit I race in across swim, bike and run — what's worth it, what isn't, and what to pack.
Race week & race day
How to taper, fuel and execute when the cannon goes off.
Mindset & execution
What separates finishing strong from fading in the last three hours.
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Written for you if
Before you enter your email
Yes — all six chapters, no card, no chapter-one tease. It opens the moment you enter your email.
It's written for the version of me that couldn't swim a length. Every chapter starts at zero and says what to do this week.
A week structure you can copy, plus how to adapt it at 20, 12 or 7 weeks out — and what to cut first when life gets loud.
It unlocks the guide. Never sold, never shared, and you won't be added to anything you didn't ask for.
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Free, instant, and written by someone who started exactly where you are.