IRONMAN WALES 19 WEEKS OUT

Ironman Training

19 weeks to go. 

The first proper week of training is done. Need to buy some more cycling gear and look up a kit list for the race to see what I actually need to take with me. 

Monday – Gym. A nice and easy start to the week. 

10 minute warm-up on the bike then into: 

3 x 500m run, 500m Ski Erg, 500m Bike Erg 

Tuesday – first open water swim of the year 🥶 bloody Baltic! Swimming in the USK river is awesome. It’s a nice clean river and you have a good 800m+ stretch where you can swim up. However, this time of year it is still freezing. I think it was around 12-13 degrees. Took a good 10 minutes to warm up. 

1000m in there was enough and then it was straight onto the bike for a 25mile ride back home. The ride felt fine at 12.1mph on average. Still need to pick the bike uploads though. Should hopefully be averaging 15-16mph come race day. 

Wednesday – started the day with the Gym. 10 minutes warm-up on the bike then into: 

10-minute AMRAP 

3 x wall walks 

14 x knee raises 

10 hang snatch at 30kg 

Good session but I need to work on my mobility on the snatch. Will this improve my triathlon goals…maybe 🤷🏻‍♂️ maybe not but it’s good to build strength and it mixes the training up. 

Wednesday evening was just a steady 3 miles. I haven’t run in a while so felt good to just get out the door with my runners on. 

Thursday – was supposed to be a rest day but I got up to go for a swim. My little girl was up from 4-5 am so I was a bit tired turning up at the pool. Got there and it was all shut up. Strange… I sat there for a few minutes before checking the timetable to see they had shut for maintenance until Sunday 🤦🏻‍♂️ should have stayed in bed. 

The rest of the day was a write off as I’m very busy at work at the moment. 

Friday – no gym or training as I had a busy day at work and needed to get in early

Friday evening – football. Last game of the season and it’s a final. 

Saturday/Sunday – Zero training as Friday night football hit me like a train. The pitch was so hard it was like playing in a car park. 

Total of 3hr 51min training this week. Not enough volume but football is over now so this will increase. 

If you haven’t already read it here’s the first week 

Speak to you all next week. Where hopefully the volume will 📈