Sound Ironman Team

Considered one of the most difficult single-day event, the Ironman triathlon is a bucket list item for many people. An Ironman is a challenging but achievable goal for an athlete that has been participating in triathlon for at least one season, and has already completed an Olympic or Half Ironman distance race. Sound Training and Racing has designed a unique 24-week small-group training plan to prepare for Ironman Canada (Whistler).

Why Join the Sound Ironman Team?
We believe that every athlete deserves a unique and personalized experience, but recognize that staying motivated while training on your own can be more of a challenge than the race you're preparing for. We believe that meaningful workouts should take place in small groups. That's why we have limited the size of our Sound Ironman Team to be a maximum of 10 athletes so that we can provide the personalized attention that you deserve, while giving you the camaraderie of being part of a team working together towards a single goal! Our coaches will be training alongside you, which means that they will be available to motivate you and provide immediate feedback. You'll pick up skills faster, learn countless tips to help you execute on race day, and have fun while training with others!

What's Included:
  • Initial group kick-off meeting on January 31st
  • Threshold Tests (swim, bike, run)
  • 24-week Training Plan
    • Workouts will be provide in 4-week increments so that we can monitor progress and make adjustments as needed.
    • 3 swim, 3 bike, and 3 run workouts each week, with a group.
  • Train alongside your coaches, as they will be following the same plan! 
  • Weekend On-Course Training Camp (Accommodations not included)

2016 Ironman Canada (Whistler)

Ironman Canada
For the 2016 season, the Sound Ironman Team will be training for Ironman Canada. Nestled in the heart of Whistler, the race consists of a two lap swim in Alta Lake, a hilly one loop bike course, and a scenic two loop run. During the final build cycle, athletes will be encouraged to also participate in Ironman 70.3 Victoria or Ironman 70.3 Coeur d'Alene to practice pacing and nutrition while achieving a great milestone!

Race Date: July 24, 2016
Kick-off Meeting: January 31, 2016
Training Series: February 8 - July 24
Distance: 2.4 mile swim, 112 mile bike, 26.2 mile run
Number of Participants: Limited to 10 participants

Cost of Program (per month): 
  • 1-2 Participants = $300 (non-member), $270 (STR Member)
  • 3-5 Participants = $250 (non-member), $225 (STR Member)
  • 6-8 Participants = $225 (non-member), $200 (STR Member) 
  • 9+ Participants  = $200 (non-member), $180 (STR Member)

Not an STR-Member? Join here!

Contact us to Join!


1) Can I use this training plan as the start of an Ironman training plan?
Yes, depending on which Ironman race you would like to train for. We can definitely help! Send us a message and we'll talk about what options are available!

2) What level of ability is expected to start this training series?
Participants should be able to swim 30 minutes, cycle 90 minutes, and run 60 minutes prior to the start of this training series towards the end of February. If the entire group is able to handle more volume than this, we will adjust accordingly so that everyone is being properly challenged. We will encourage a lot of discussion leading up to the start of training, so that we're all on the same page before we begin!

3) How much time should I expect to be training each week?
Each week includes 6 days of workouts, and 1 rest day or optional swim. In the earlier weeks, you can expect an average of ~7 hours of training, and peaking around 18 hours per week. The first 9 weeks will focus on building strength and increasing mileage, followed by a recovery week, three build cycles, and a three week taper to the race.

4) How do you handle different abilities of athletes?
One of the greatest things about triathlon is the variety of skill levels found between the three different sports. Some people are stronger swimmers, some are stronger cyclists, and others are stronger runners; it's no surprise that there will be a variety of abilities on any team. Depending on the specific workout, intervals may be prescribed based on time - allowing stronger athletes to cover more distance - or if the interval is a fixed distance then a range of times or paces will be provided for different levels of ability.

5) Do I need to be a USAT Member in order to participate in this training series?
Yes. For insurance and liability reasons, all participants must be a member of USA Triathlon to take part in this training series.

Have more questions?
Feel free to ask additional questions by using the form below, or feel free to send us a message on our Facebook page