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Free guide10 pages6 chapters

Train for Your First Ironman: 70.3 or 140.6

Finish your first Ironman without the guesswork.

How to train, pace, and fuel your first 70.3 or full, from someone who couldn’t swim 50 yards.Training structure, heart-rate zones, fueling, race week, and gear for a 70.3 or a full, from someone who couldn’t swim 50 yards and went on to finish three.

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See the supplements I take, with codes
  1. 01 · BASEBuild the base
  2. 02 · PACINGHeart rate & pacing
  3. 03 · FUELINGFueling that holds
  4. 04 · GEARGear + checklist
  5. 05 · RACE WEEKRace week & race day
  6. 06 · MINDSETMindset & execution

Inside the guide

Six chapters, ten pages

From your first training week to the start line.

  1. Training overviewHow to structure your weeks and build endurance efficiently.page 3
  2. Heart rate & pacingTrain with zones instead of guesswork.page 5
  3. Nutrition & supplementationWhat to eat, drink, and carry on race day.page 6
  4. Gear checklistField-tested essentials, and what’s worth buying.page 7
  5. Race week & race dayHow to taper, fuel, and stay calm at the start.page 8
  6. Mindset & executionFinishing strong instead of fading late.page 9

A look inside

Real pages, not a teaser

An example training week you can copy, the heart rate zones I train by, and the gear and fuel I race with.

  • page 4An example 70.3 training weekDay by day, with the why behind each session.
  • page 5Heart rate zonesTrain with zones instead of guesswork.
  • page 8Race week & race dayHow to taper, fuel, and stay calm at the start.

10 pages · 6 chapters

Page 4: an example 70.3 training week, day by dayPage 5: heart rate zones and how to pace by them

Written for you if

  • You’ve thought about a 70.3 or full Ironman but have no idea where to start.
  • You’re already training, but not sure it will actually get you to the finish line.
  • You swore you were one and done, and now you’re quietly stalking race calendars again.

Questions

Before you enter your email

Is it actually free?

Yes. All six chapters, no card, no chapter-one tease. It opens the moment you enter your email.

I’m a total beginner. Is this over my head?

It’s written for the version of me that couldn’t swim a length. Every chapter starts at zero.

Is there a training plan I can follow?

An example training week you can copy, plus how to structure your weeks as the race gets closer.

What happens to my email?

It opens the guide and signs you up for my monthly email, which you can leave anytime. Never sold, never shared.

WHEN YOU WANT MORE THAN A GUIDE

A full training program, built the way I train

My programs live in the AMPRSNDapp, now in invite-only beta. Request to join and I’ll let you know when there’s a spot.

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Written by Chris Tomshack3× Ironman finisher. Every page comes from racing it, not researching it.

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