Iron-Month Guide for Participants

What is the Iron Month challenge?

The Iron Month challenge is a remote, whole community, inclusive challenge, taking place during the month of May 2021 (Sat. 1 May – Sun. 30 May).

What’s involved?

Complete an Iron Man style triathlon (42.2k run/walk, 180k cycle, 4k swim) in a month / three weeks / a fortnight / a week / three days / two days / a day— however long it takes. 

Who is taking part? 

Supporters, friends, family, and the service users themselves of An Saol. All abilities and levels of fitness are taking part. 

Why take part?

The Iron Month serves to remind us that everyone has different levels of ability in life while raising much needed funds for brain injury survivors. Some people may be able to complete the whole challenge in one day. Others may take weeks or days. Others may need to relay elements of the challenge. It is up to you how much of the challenge you complete at a time, recording the length of your walk/run/cycle/swim as you go. The aim of the game is to have gone the distance by midnight on Sunday 30 May

How can I complete the swimming element this year? 

This year, covid-19 restrictions may mean that many participants may not be able to complete the swimming element, with swimming pools being closed. If, in May, you cannot use a swimming pool or access/do the swim in the sea, do not worry; you may complete the challenge as a duathlon (running and cycling event). 

Great! I’d love to take part. How do I fundraise? 

Fundraising is being done through GoFundMe. You can join the fundraising team for this event by following this link https://bit.ly/3l6Uafy and selecting the “Join Fundraising Team” option. Once you have your page set up, link the fundraiser to your contacts, asking them to kindly support the cause. Social media is a great way to promote the event, seek donations and keep people updated on your progress. Share your progress and the donation link, using the hashtag #IronMonth. 

I don’t feel like I can take part, but I’d love to help in another way. 

Please spread the word to your contacts/on your own social media, using the hashtag, #IronMonth and donate to the cause here: https://bit.ly/3l6Uafy

I’d like to follow An Saol’s social media accounts.

Follow An Saol on Instagram: @an_saol_foundation 

Follow An Saol on Facebook: https://www.facebook.com/AnSaolFoundation 

Follow An Saol on Twitter: https://twitter.com/an_saol

How do I keep track of my runs/cycles/swims? 

Use an app like https://www.strava.com/ to keep track of your progress, as you walk/run/cycle/swim. Remember to post photos and updated to social media using #IronMonth 

Are there set distances or plans for completing the challenge?

This challenge is all about flexibility and different people will have different abilities when it comes to completion of the challenge. As such, it is up to you how much of the triathlon/duathlon you complete at a time. That said, here are some suggestions for those completing either the duathlon (run/walk and cycle) or the triathlon (run/walk, cycle and swim). Bear in mind, these plans are completely flexible and can be altered according to you needs. For example, if you were doing the duathlon, you could run/walk three times a week (3.5k) and do two long cycles of 90k. Similarly, you could go for a 2k run/walk every day for three weeks and do one long cycle of 45k per week. If you were completing the triathlon, you follow either of these plans and add a 1k swim each week.  The possibilities really are endless.

Duathlon
Option 1 – 3 or 4 times a week
Week 1: 2 x 5k runs + 1 x 45k cycle / 2 x 22.5k cycle
Week 2: 2 x 5k runs + 1 x 45k cycle / 2 x 22.5k cycle
Week 3: 2 x 5k runs + 1 x 45k cycle / 2 x 22.5k cycle
Week 4: 2 x 6.1k runs + 1 x 45k cycle / 2 x 22.5k cycle
Option 2 – Twice a week
Week 1: 10k run + 45k cycle
Week 2: 10k run + 45k cycle
Week 3: 10k run + 45k cycle
Week 4: 10k run + 45k cycle
Option 3 – Once a week and two cycles
Week 1: 10k run + 90k cycle
Week 2: 10k run
Week 3: 10k run + 90k cycle
Week 4: 10k run   

Triathlon
Option 1 – 4 times a week
Week 1: 2 x 5k runs + 1 x 45k cycle + 1k swim
Week 2: 2 x 5k runs + 1 x 45k cycle + 1k swim
Week 3: 2 x 5k runs + 1 x 45k cycle + 1k swim
Week 4: 2 x 6.1k runs + 1 x 45k cycle + 1k swim
Option 2 – 3 times a week
Week 1: 10k run + 45k cycle + 1k swim
Week 2: 10k run + 45k cycle + 1k swim
Week 3: 10k run + 45k cycle + 1k swim
Week 4: 10k run + 45k cycle + 1k swim
Option 3: Twice a week
Week 1: 10k run + 90k cycle
Week 2: 10k run + 2k swim
Week 3: 10k run + 90k cycle
Week 4: 10k run + 2k swim 

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