Ironman Training

Monday – Rest

Tuesday – AM Swim, PM Run

Wednesday – AM GYM, PM Bike

Thursday – Rest

Friday – Bike

Saturday – Rest

Sunday – Stretching

Busy life outside training again this week. I applaud people who manage to stay consistent and maintain 8 hours plus training with a full-time job and kids. 

Monday – Rest (lots of these this week)

Tuesday – AM – Endurance swim, 5 x 400m reps. Pretty happy with the average pace. Need to start some more open water swimming now it’s getting warmer. PM –  Run, I wanted to get a better gauge on my heart rate zones so I did a warm-up and then ran a 5k. It was supposed to be flat but that’s hard where I live so I managed to find a route with only 152ft of elevation gain. To gauge your heart rate zones I have done the following: 

  • Warm-up 
  • 5km flat out as hard as you can. 
  • Take the average heart from your last 3kms (this will be more accurate if you use a heart rate strap. Watches can and probably will be way out on heart rate accuracy)
  • Click this link to go to the heart rate zones calculator https://www.endurancepath.com/resources/friel-heart-rate-training-zone-calculator/ 
  • Type in your heart rate at the top and the website does the rest 

Wednesday – Gym, Bike warm up. Strength was 12 EMOM of: 

  • 12 Front rack lunges
  • 10 floor press
  • 10 bent over rows 
  • Weight = 40kg 

Then was the WOD which is below. Really tough session as I did this with 40kg and my power snatch technique is not good. That really took it out of me. PM – bike, stop sucking at hills episode 1 – warm-up followed by 2 x 1 mile climbs, over 1100ft of climbing. Hill reps will be included once a week from now on to get used to the pain ill be in at Ironman Wales. Hopefully getting a bike sorted this week too! 

Thursday – Was supposed to be a swim but I arrived at the pool to see that it was shut due to a bank holiday (gutted) 

Friday – My long ride for the week. 31 miles with 2547ft of climbing. Happy with that. The rest of the weekend was a write off as I was busy with social activities. 

Wales finally qualifying for the World Cup being one of them 🏴󠁧󠁢󠁷󠁬󠁳󠁿

Something special has come up for next weekend so keep your eyes peeled for the next update! An awesome event, will I be able to finish it is the first question? The second question, Is it even a good idea…

14 weeks to go…