Unfit "Couch Potato" to Ironman?

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Niniux

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I've decided that it would be good to have a long (REALLY LONG) term goal to strive towards. I understand that, in the current shape I'm in, competing in an Ironman (with the goal to just finish it), is something that would not be in the next year plan and probably not even in the three year plan.

Currently, my short term goal is both training towards doubling the Canadian Forces entrance fitness requirments and hopefully completing a 5k run in the Spring.

I'm pretty overweight at the moment and more importantly I'm quite out of shape. I've started with thirty-five minutes on the eliptical (treadmill and running bugs my legs/joints before it starts working out my cardiovascular system, I find, but I will switch to that once I get my weight down and my musculature more developed), followed by fifteen minutes swimming laps in the pool. I intend to add a bit of time on bike to this. I do this every second day but am planning to do it 6 days a week with 1 rest day.

Is this a bad way to get started? Any suggestions?

Should I do HIIT every second day (I read an eliptical HIIT workout that could work.)?

Thanks a ton.
 
I think a 3-year goal of doing an Ironman will be a good motivator - cheers to you! I wouldn't do HIIT at this stage. HIIT is not all that it is cracked up to be. Yes, it does increase weight loss to some and it definitely increases VO2 max, but you have to be in good shape to reap the benefits IMO. I would continue to increase your training volume at a rate that you can handle and keep your eyes on the prize.
 
+1 to g8r80

Keep your intensity relatively light right now, and continue to work on your volume (ie - the amount of time and frequency you do aerobic activity).

I would throw in some time on the treadmill as well, but keep it at a fast walk, on an incline if need be. It will start to prepare your body, joints, and muscles for running.

The one thing you mention that could change this idea is your short term goal of the Canadian Forces entrance test. What is required for this, and what levels do you have to meet?
 
BPC_Performance said:
+1 to g8r80

Keep your intensity relatively light right now, and continue to work on your volume (ie - the amount of time and frequency you do aerobic activity).

I would throw in some time on the treadmill as well, but keep it at a fast walk, on an incline if need be. It will start to prepare your body, joints, and muscles for running.

The one thing you mention that could change this idea is your short term goal of the Canadian Forces entrance test. What is required for this, and what levels do you have to meet?
Click to expand...

Thanks both of you for your replies. I really like your idea of fast walk on the treadmill on an incline. I will definitely add that a few days a week. I've started a journal if either of you want to offer feedback from time to time, I'd appreciate it.

As far as the Military entrance requirments, let me dig them up...

They are:
Pushups 19
Situps 19
Hand Grip Strength 75
2.4KM Run in under 11.56 minutes
And I believe there is a number of chin ups required as well.

Might not seem like a lot, but currently, I can't do a normal pushup, I have to use my knees. I'm sure as my weight comes down, the push up and the chinup will become less of an issue.
 
Using your knees is fine. I will use mine for burn outs when my chest is smoked. You can also do wall, counter top and stair well pushups. Even doing a few negatives will help (normal push-up position and just lowering yourself to the floor sloooowly – then reset and do another)

I saw in your journal that you were not going to track calories. I don’t know if that means just in the journal, but you need to do this without any doubt. The way and what you eat IS at least 80% of the battle you are taking on.
 
If the food you are eating is of the best nutritional quality, you might get by without counting calories. Can't hurt, though. Just make sure you're not eating below your BMR. I would also add some resistance training.

Hope this helps, make it happen!
 
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