Advice for those doing their first Ironman 70.3 (v.01)

This is based on my experience. Do you own due diligence: 

Things to keep in mind (in no particular order):

Bricks(bike and run) are important

  • Spend lots of time on the bike 

  • Do allot of low intensity volume

  • Do as much volume as your diary permit, but grow the volume gradually

  • never increase volume more that 1.17 

  • Learn proper swim technique. I used total immersion swimming. Many of those who swim fast hate this approach. This worked for me. I was scared of the water and this technique worked well for me

  • Schedule an Olympic distance ahead of the race so you can learn what works and what doesn't for you and to get over your fear of the open water

  • don’t focus on time during your first ironman. Just get through it and get a base-line for future ones

  • join a club if you can

  • get a bike fit. makes a bike difference

  • lose weight if you can. being light matters in triathlon

  • find a Yoda someone to guide you

  • if you can do the each disciplines individually, you can do finish the iron man

Things not to worry about:

All the miscellaneous stuff that benefits the elite triathlete: Compression, obsession with gear, obsession with nutrition.  These are things that will come later

  • the swim. its probably what i spent the most time on and what was the easiest part of the race. the wet suit will keep you safe

  • other athletes during race day. race your race

  • power meters, turbo trainers, polar, garmin, aero bars, hoka, vibrams. that stuff comes later 

My Diet (v .02)

What i've tried

  • Paleo

  • Vegan

  • 80/10/10

  • Gluten free

  • Slow carb

What it currently is:

  • Modified 80/10/10

  • 80% Fruits/Veggies/Rice/Potaties

  • 10% Organic Meat/Nuts

  • 10% Happy food (Ben & Jerry's, chocolate cheese burgers, etc)

Typical day:

  • Green smoothie breakfast

  • Green & fruit salad for lunch

  • Green salad for dinner

  • + Fish on Saturday

  • + Red meat on Sunday

2012 MDS Race Report - Walk Like an Egyptian (v.02)

It's been over a week since the race ended and it all has become a mish mash of thoughts...and so will this post.

Every morning in the race starts pretty much the same way.  People start waking up with the rise of the sun and start slowly shuffling out of their tents for their morning constitutionals.  The laugher from the French tents starts straight away.  This is shortly followed by a recording of roosters.  It all seems very natural, we sleep when the sun sets and wake up when the sun rises.  You have about 2-3 hours between waking up and the race starting.  Basically you do three things in that time, and the order of these events depends on the person:

  • Eat breakfast

  • Get your morning water ration (3 liters) two big bottles

  • Get your stuff packed up and get race ready

  • I do it in the order above, being that I have enough water from the day before.

During all this, the Berber beduins come by and start taking down the tents.  There will be a lot of “Yalla, yalla, yalla!!!”  This is all quite funny and people rarely lose their temper as their tent gets lowered with them still in it.  TIP: Watch out for your stuff during this morning period.  Things can get “taken”  during this time.  I had no trouble, I had befriended a couple of Berbers the night before when I asked them for the Qibla.  We were on first name basis by the end of the race.

People start heading to the race about 8:30 or so, and it usually starts around 9:10. They never start on time.  TIP: Go early to the start.  The atmosphere is worth it.

The beginning of each stage is proceeded by Highway to Hell.  Patrick Bower sings along in his broken english which always makes me laugh.

Going into the race, I was probably most afraid of my tendons acting up and ending my race.  My plan going in was to “nordic walk” the majority of the first stage and run a little and slowly reverse this proportion by the end of the race to a run-walk.  At this point, I was not planning on placing high, I just wanted to finish.

The start of the race was quite a spectacle, and it was hard not to be over taken by the moment.  There is loud music, people are very very excited and ready to go, and then there are the two helicopters...

They fly very low and side ways in order to record the runners from above.  The whole thing feels like something out of Apocalypse Now.

The race started, and my nordic poles came out.  More than anything, they are a reminder of the plan...I'm going to walk most of the first day.

Coming in the race, knowing that I was going to walk, I decided that I would walk as fast as I could.  I started training for this about a month before ending with a training run/walk from London to Oxford.  I calculated that I could maintain a pace of 8km per hour.  Adjusted for the desert, I could probably manage 7km/hour.  

The first day was about 35 km.  Unlike others, I did not study the race pack, in fact I never really opened it after glancing at it in the bus on the way to the bivouc.  The rest is a blur really.  I do remember the big ascent towards the end of the stage.  It was really steep and there was a drop off on the left side.  I later heard that someone fell off but did not tumble all the way down.  

I didn't eat a lot during the stage.  I had a 9 bar walking into each checkpoint and topped up with Humzingers, sesame snaps, and the occasional Gu.  I also drank water every 10 minutes religiously.  I would never actually drink all the allotted water and by the end of the race, I would take half my ration with me out of the checkpoint.  One thing that I never did is spend more than a minute at the check point.  I was in and out in 60 seconds.  People spend ages in those little black tents.  What a waste of time.  TIP: Don't hang around at checkpoints...even in the long stage...hang out when you get back to the bivouc.

Back to the mountain that never ended...Mount Doom as it later came to be known.  After I reached the top, I was able to see the bivouc in the distance...which is great.  The only problem is that it takes a lifetime to actually get there.  This happened at every stage.  You get excited that you see it...then you get depressed when you realize your children will be married before you get there.

The stage ended, I waved at the webcam, got my small cup of Moroccan tea, grabbed my 3 bottles of water and went off to the tent.  Five of my tent mates were already there, and 2 were still out there.  That is to be expected being that I sped walked the whole thing.   

The interesting thing was that, although I walked the whole first stage, I passed loads of people towards the end.  When we checked our standings I was 350 out of 850.  How was the possible? I walked!

This happened again and again.  The stage would start, the majority would pass me, I stayed consistent, even during the dunes, was in and out of the checkpoints.  I steadily moved up the rankings.  Even when the weather went to 52 C (125 F) the energizer bunny kept on going at the same steady 6.5km/hour.

On day three, I decided to run the last 5 km to see how my tendons felt.  I felt great all the way through.  Had lots in the tank.

The next day was the long day.  The strategy was simple, keep on the formula and run at the end if I felt like it.  I did exactly that and I jumped 100 places.  I was now 235!!

TBC...

 Pilgrim Challenge in Pictures

The Pilgrim Challenge is a 2 day, 66 mile Ultra that follows the ancient North Downs way. 

The North Downs Way was once trodden by pilgrims heading for Canterbury and travelers bound for Dover and the Continent.

Finished the pilgrim challenge today. Random thoughts...

  • I quit before I even started. Wife forced me to go to the race.

  • Felt like I lost my mojo on the first day. Thought about quitting a lot

  • Prepared the night before. Obsessed over whether I should run with a pack or run with a cycling jersey

  • was very thirsty the first day. Didn't carry water and aid stations were every couple of hours

  • Stuffed dates worked really well on the second day

  • Didnt take in enough calories

  • learned about some cool races: Bhutan, Kalahari, Cambodia

  • Shoes were small, killed my toes. 4 toes fell off

  • Hoka's seem to be the new "thing"

  • day 2 was far better than day. Just focused on running from checkpoint to checkpoint

  • There are amazing people at these events. Lady that ran across the U.S.

  • What hurts: left Achilles, upper neck, left itb band, toes(hurt the most)

Hiring a coach vs self coaching

This is the first guest post on my site and is written by a very close friend of mine, Issa Abbasi (@IssaAhmadAbbasi), who is training for a marathon and eventually an Ironman. He recently made the jump from being self-coached to hiring a coach.

Self-Coaching

Pros

  • You can easily self coach yourself by pulling off a 5K, 10K, Half or Full Marathon training schedule off the internet. For Free.

  • To self coach successfully, you will need a lot of determination and dedication to your training plan

  • You need to be a self starter

  • It's easy to alter your training plan for your circumstances if you're self coaching. If it's raining today and you don't feel like running your scheduled run, you can cross train and run another day in the week

Cons

  • Despite the vast amount of reading you've done on running, you most likely aren't experienced enough to coach yourself. Even great coaches don't self coach themselves!

  • If you aren't determined and dedicated to training for a race, you won't get anywhere near your goal finishing time and worse, may injure yourself

  • You won't have someone who is experienced to turn to for added motivation, analysis of your progress, or general advice

  • You won't have someone to hold you accountable for your training regimen

  • It's easy to fall off your program if you're not a self starter

Having a Coach

Pros

  • ·    You have an experienced runner/triathlete guiding you through your training assuring you are on target to meet or exceed your goals

  • You have someone to help guide you to maintain proper form (running, swimming, biking)

  • Coaches are one of your biggest supporters; they want you to succeed beyond your wildest expectations and will keep you motivated throughout your journey

  • There's someone there to hold you accountable on a weekly basis of your journey

  • A good coach will be there to answer questions you have about your training and race strategies

  • You will receive feedback about how to constantly improve and maintain your performance from your coach(remember, their job is to see you get better and better at your sport!)

  • Someone else will plan your weekly training for you! All you have to do is execute what they plan

Cons

  • Coaching comes at a price. Be prepared to pay a decent monthly fee for the level of service you need in a coach

  • Be prepared to be critiqued. Not every coach is a constructive one and will thus give you a lot of "real talk". You'll need thick skin and to want to constantly improve to have a successful relationship with your coach.

  • You do whatever your coach says. They're the captain steering your ship towards your goal and it's best to only have one person steering it. If you don't like being told what to do, being coached isn't for you

Abu Dhabi Triathlon (Random Post Race Thoughts) w/Photos

Random Race report

  • 3 km / 1.8 mile swim

  • 200 km / 124 mile bike

  • 20 km / 12.5 mile run

  • Very well organized. Has the Ironman feel to it. 

  • Pre-Race pasta party was good. Hummus and fruit were a nice touch. 

  • Bike route is too complicated. You should study the course beforehand. 

  • Most of the competitors are doing the short course. Only a fraction(<200) of the 2500 are doing the long course. 

  • Its very hot

  • Bike is flat for the most part but there can be some crazy headwinds

  • Biking on the Yas Marina F1 track is the highlight of the race

  • The swim conditions are very nice. You have to be ready to do the 1.5 km twice which involved getting out of the water running across the beach and jumping in again. 

  • Aid stations are really well spaced. You dont need to carry much of anything.

  • Lots of nice bikes. One rich newbie had a Cervelo p5 and zipp wheels and clip-less pedals. 

Random list of thoughts of things that worked an didn't work

What went well:

  • Profile Aeorobar Bottle Cage and mount worked really well.

  • Simple sugars through out the race

  • Pacing with people on the bike and run was the key. Picked people whose pace I could keep up with and stayed with them. Stayed with Cervelo p5 guy for most of the bike

  • Compact crank was great, Gearing felt perfect all day. Got a great deal on a Sram Red Compact crank from Velo Sport in Putney. The 50 front cassette was brilliant.

  • Counting  was a great way to control negative thoughts

  • staying aero and getting out of the saddle was a great way to give the under carriage a rest

  • Talking to people on the Run really helped. Pacing will be key in Ultraman UK.

  • Got the whole bike checked a great bike mechanic(Marsin) in Velo Sport in Putney. He found an issue in the rear wheel hub that was adding resistance as well as the reason the bike saddle kept on falling down. 

  • Packing the bike 2 days before leaving alleviated some stress. Usually I'm packing the bike midnight before I fly out.

What didn't work too well

There was too much pressure on my left arm in the Aero position, this resulted in numbness in my left hand that lasted for almost two weeks after the race.

  • Had terrible soreness in the roof of my mouth after the race. This was so bad that I couldn't dry foods for 2 days after the race. This seemed to be caused  by breathing sand through my mouth for such a long time while biking. This may also have been exacerbated by consuming simple sugars for such a long time. I also had a bad infection in my ear/nose/throat after the race. 

  • ISM Saddle left bad saddle soars. Granted, I have never sat on them for 7 hours before in the Aero position. 

  • Bike fit is not right. Lower/back of shoulder hurt. Back of the neck hurt.

  • Swim was not a good at all. Felt mentally not there. Sighting was not great. Kept on stopping and looking for the buoy's 

  • Back was really burnt. Should have been more careful with choice of clotheing and sun screen

  • Really bad neck rash from wet suit

  • didn't have breakfast, didn't have much energy on the swim

  • Couldn't get the Shiv hydration system to work. Didn't use it in the end. Met someone who taught me how to install it properly. 

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Jiro Dreams of Ultraman

In the enlightening documentary, "Jiro Dreams of Sushi" Jiro explains that his secret for becoming who he became was that he follows the same steps everyday and tries to get a little bit better everyday.  This is the approach i'm taking to Ultraman UK 2014.

The core of my training is a consecutive thee day training block every week where I do a long stead swim one day, followed by a long steady bike ride the next and a run on the third day

For each of these consecutively longer sessions, I follow the same script as the week before, wearing the same clothes, eating the same foods. I'm trying to improve just one thing for each discipline each week.

The training log

Run

  • Lite breakfast. Just a handful of dates and water

  • What I wear: Nike, Underarmour shirt, Nike runner shorts. Asics Shoes, Compression socks

  • So far I have not been eating during the run (up to 150min). Need to change that. Perhaps adopt the MDS fueling strategy. Run 45 minutes walk 15 minutes and eat during the walk.

Bike

  • What I wear: 3/4 bib, underarmour cold weather gear, bike top, Giro helmet

  • What I eat before: Big smoothie for breakfast

  • What I eat during: Date, Banana, Cinnamon, Almond coconut milk (300 cals/hour)

  • What I heat after: 250ml innocent smootie

  • Fuel goes into the tri bottle holder water goes into fuselage

  • How often do I eat: every 15m

Swim

  • Goggles: Aqua Sphere Kayman

  • Fueling: SiS gel every 30min.

  • Fueling after: Coke if swimming in a lake

(Guest Post) How I Started Running Fast(er)

Guest post by Issa Abbasi (@IssaAhmadAbbasi)

When I began to enjoy running, I immediately listed all of the popular marathons I wanted to one day race.  Of course, any serious runner would make sure to include the Boston Marathon on such a "bucket list" of races as I made sure to do.  I knew that I had to qualify for the Boston Marathon but what I didn't know was that the qualifying time for my age group (18-34) would require me to run a marathon a year before I planned to register to run the Boston Marathon in 3:05. This qualifying race for the Boston Marathon (also known as a "BQ") has to also be certified by the Boston Athletic Association (BAA), so it can't just be "any" marathon that you run to qualify for Boston.

While I am not running a 7 minute pace yet, I knew I had to get faster at running if I wished to one day qualify for the Boston Marathon.

But how does a runner simply run fast or faster?  Below are some methods and techniques I used to improve not only my speed but also my endurance in a matter of 8 weeks.

I joined a running club

Running can be extremely fun, especially when you have a large support group in a running club. When you run with others around you, you will have no choice but to run faster if you want to keep up with the group.  Naturally, you'll discover here what actual "running" is and feels like.

Furthermore, clubs tend to offer group workouts that include speed drills done by a coach. These speed drills are especially helpful to getting faster. With my experience, I cut almost three minutes off my 5K PR with weekly speed drills for six weeks (11/28/13 5K was 29:34 and 1/26/14 5K was 26:39).

I hired a running coach 
As discussed in my previous post, even as a beginner, can pay dividends very quickly. A good coach's approach will get you to realize gains very quickly but also sustained gains for your long term racing career. Coaches will also give you advice you won't find in a running magazine, book, or on a Facebook page about everything running related.  
 

I slowed down
This may seem counter intuitive but it works; slow down!  Runners need to realize that not every run has to be at your all out 5k race pace.  Runners need to embrace training at various paces on a weekly basis if they want to run fast(er). For more information about slowing down, see Ahmad's post about zone 2 training (hyperlink "zone 2 training" to your post on the subject). Remember, it's not the fastest runner who wins the race but the one who slows down the least.

I stopped comparing myself to others
Once I stopped comparing myself to others and focused on my running, my mental wall of "getting faster" vanished.  This is especially key when you are running a race. I passed plenty of people in a recent 5K and 10K who were ahead me for the majority of the race and never looked back.  How? Because I paced myself based on my training of slowing down and became a more efficient runner.  When the time was right, I turned on the jets and motored past those who were in front of me for most of the race and ended up finishing before them.  Remember, in a race, it's not about where you start but rather where you finish that matters.

I let it come naturally

Don't rush to get faster, let things come naturally.  I've heard of the "running faster vs. longer" argument and I believe that a runner should focus on running longer first rather than speed.  It doesn't help if you are a fast runner trying to run a half marathon but are not able to finish one. Furthermore, running longer will enable you to slowly become more efficient and thus faster runner, so don't chase speed. 

How I Accidentally Eliminated Brain Fog and Became a Morning Person

I generally hate the morning. I usually wake up later than I want, feeling foggy, chest full of mucus, and joints aching.

“I’m just not a morning person.” Is what I have always told others and myself.

I have long desired to become a morning person though. Waking up at 4 am, working out, journaling, meditating, etc. has always been an elusive dream. I tried watching inspirational YouTube videos, internet how-to’s, usually at 1 am, to help me become a morning person, but it never sticks.

Now that I control my schedule even more, things have gotten worse.

That is, until about 2 months ago.

I was visiting family in New Jersey and had a string of caffeine-fueled days and late nights that resulted in pretty crappy mornings.

The crappier I felt, the more caffeine I would consume.

On a night out with my wife, I decided to have a quick double espresso to start the night off right. We were discussing something, when my heart started to beat uncontrollably. She looked at me and told me that I should sit down and that my face was getting pale.

My terrible sleep habits, roughly 1200 mg of caffeine a day, and dehydration had resulted in that.

“That’s it! I’m quitting coffee.” I told her.

“I don’t think that is possible,” she replied.

We have been together for 20 years and I have been addicted to coffee the entire time.

Doing the Impossible

But that is exactly what I did. I quit coffee.

The following week is what can only be described as hell week. I was tired all the time, irritable, and just not myself.

After a week, I started to feel better, I stayed hydrated and exercised which seemed to help.

During this time, I started to read about what was happening with my body that resulted in the strange heart pounding incident. I learned about adrenal fatigue, inflammation, & circadian rhythms.

I calculated that I had been alive over 14,000 days and I didn’t want to waste any more. I didn’t want to wake up feeling like crap and going to sleep struggling to actually sleep.

Stopping caffeine was my critical first step. What I noticed as my body started to detox was that rather than going between 2 and 10, I was at a steady 6 or 7.

During this time we made a long trip back from New York to Istanbul with a stopover in Amsterdam. Doing an overnight with 4 kids and a layover is not a lot of fun, but to my surprise I was very zen the whole time. Even when we had issues with one of the kids papers, I was still at a 6.

During the following weeks, I started to sleep earlier and earlier. My body would get tired and I would just sleep. As someone who tracks their sleep habitually, my deep sleep went from 1 hour a night to 3 hours. I found myself sleeping less and waking up earlier.

I started waking up clear and feeling great. I became over-protective of maintaining that feeling. My nervous energy and excitability was replaced with a more mellow personally.

“Are you ok? Is everything ok?” Was something I heard a lot. I was perfectly fine.

Waking up at 4 or 5 AM poses a major issue: What do I do with that quiet time?

Rather than wasting the time on the internet or YouTube, I created an ever-evolving protocol:

The night before:

  1. No electronics after 8 PM & keep the phone outside the room

  2. Golden milk (This turmeric-based drink is a magical potion and has eliminated virtually all morning mucous)

  3. Go to bed around 9 PM but not sleep

    1. Journal (What did I do that day and what I want to do the next day)

    2. Read a physical book

    3. Talk to wife etc.

The morning:

  1. Wake-up naturally between 4-5

  2. Make a large peppermint tea, I prefer this to a large glass of water

  3. Spiritual practices (30 min)

  4. 60 minutes on the stationary bike (Check email, WhatsApp, etc)

  5. Hot/Cold shower

  6. High protein breakfast & 500 ml of water

  7. Wake-up the kids and make them breakfast

The sacrifice

This new protocol is not without it’s scarifies. 9-1 AM was when I would hang out most with my wife.  We have replaced this with having breakfast together or going for a walk together in the morning. The lack of caffeine has also meant that it’s harder to get to a high when I’m feeling sluggish. I am also finding myself saying no to any social gathering that will force me to stay out too late.

Experiment: Train for Ironman in two months?

Last year I registered for an Ironman thinking I have plenty of time to get ready. My family and consulting practice took priority and I didn't train. 

Rather than losing out on the 900 dollars, I decided to see if I can get ready in two months. 

I have been running and lifting weights since Ultraman two years go. I haven't been training but merely trying to stay in shape. I have been on my bike 3 times in the past two years and have only swum once. 

The plan

I have asked my first coach(Iron Mike) to help me. His plan is to ramp up volume immediately with a focus on biking and swimming.

So that I avoid injury, I plan on eating mostly a plant-based and fish diet. 

  • Breakfast: Green smoothie

  • Lunch: Salad, fruit, sweet potato, fish

  • Snacks: Nuts and dried fruit

  • Dinner: Salad, fruit and fish

  • Pre-workout: Daterade. 

  • Post workout: Protein shake

I will post my diet and exercise log here  in case anyone would like to attempt the same experiment in the future. 

My goal: Finish Ironman Maryland in under 13 hours. 

Results

Did the experiment work?

Yes.

I can get Ironman ready in 8 weeks with a base level of fitness. After years of doing this my body can response a very quick increase in training volume. I did not get injured. Had the swim not been cancelled, I believe I would have finished the race between 12 hours - 12h15 minutes.

Ironman Maryland (2016)

  • Bike pace: 17.34 

  • Run Pace: 9:54

Ironman Austria (2011)

  • Bike Pace:18.09

  • Run Pace: 09:19  

What I learned

I really underestimate what my body is capable of. I can train and race a half and full ironman in two months while:

  • Organizing and speaking at a conference in Amsterdam(Combined with a family vacation)

  • Teaching 4 classes. One in London and 3 in NYC

  • Two business trips to Chicago

  • Doing the majority of my long rides at home with the kids

Brain dump

  • Used the same bike for both bikes. Road bike for both races. Didn't use aero bars for Maryland.

  • Conditions were much windier in Maryland than in Austria

  • Swim was cancelled due to weather conditions in Maryland. I have no doubt I would have finished the swim though. I had comfortably done the distance the week before. 

  • Felt really strong on the run. This makes sense as I kept my running fitness relatively consistent since 2011.

  • You should do a full ironman on a road bike. My triceps were not happy.

  • Slept really well the night before Maryland. Could barely sleep the night before Austria.

  • Nutrition was dialed in for Maryland. 

  • Felt really strong for ironman Atlantic City. It was one of my fasted half ironman. I believe I could have even went 5 minutes faster than 5:45.

  • Lost about 8 pounds. Much leaner now.

  • I only did about 80% of my training that mike put in my calendar.

  • I learned what is wrong with my stroke.

Training

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total Hours
Retrospective
Week One: Removing the cob webs
August 1 - 7
Recover Weights. Chest and Triceps.
50min
(Run) Long run to see where my fitness is. 11 miles. Felt strong.
90 Minutes
(Bike) 30 Miles. First bike in a long time. Felt week.
130 minutes.
(Swim) 1500. 3x300 + warm and cool down. Was a hot mess.
45minutes.
(Bike) Time trial in Richmod park.
120 minutes.
(Bike) 62 miles with Mike. Really pushed myself to keep up with him. Averaged 17.5 to windsor back. Mike wanted me to push a harder gear rather than an easier gear and maintain 90-100 RPM. Doing so started really engaging my hamstrings and glutes.
210 minutes
10 hours & 45 Minutes I paid the price of not cycling or swimming this week.
Week Two: Shock and Awe
August 8 - 14
Recover (Bike) 3 Time trial laps of Richmond Park. Averaged around 21 minutes for the 7mile loop.
120 Minutes

(Swim) 8x200. Total distance 2200 m.
65 Minutes
(Run) Long run at race pace. Did 18 miles at a good pace. Note to self: dont have sushi for lunch. Suffered from some acid reflux.
157 minutes
(Bike) Turbo session with Fullontri.
50 minutes

(swim) Group swim session. Coaches noticed that i'd dragging my feet and I need to do more leg drills.
55 Minutes
Recovery (Ride) Long ride with fullontri. 85 miles. Felt strong.
300
Travel to Chicago

Upperbody in the hotel gym
30 minutes
13 hours I am not doing a good job at recovery. My left achilles started hurting after my log run. My right knee is niggling from the bike ride & my siatic nerve hurts from swimming. I am not sleeping well, not foam roaling or stretching. Need to fix that ASAP.
Week Three:
Ironman training while travelling to chicago.
(Run)8.5 Mile in 75 min

(Weights)Legs, abs, foam rolling
(Swim) 500m long and steady warm up.15 x 100m hard pace with 20s in-between each one.500m steady cooldown. (bike) Soul cycle (Swim) 20 x 200 in 94min. Outch! (Weights) Chest, Bis, Tris, Shoulders

10 mins warm up. 2 x 20 mins hard as you can with 5 mins rest easy between each one. 10 mins easy cooldown.
(bike) 90 min Turbo (swim) 45 minute open water

(run) 12.5 miles
11 Hours 19 Minutes. It took a lot of preplanning to not miss a session this week. The last minute trip to New Jersey ruined the long ride. It felt stupid to go for a 5 hour bike ride when my family was all around me.

What I did well: Preplanning. Eg. Finding a pool in Chicago, Soul Cycle.
What I can improve on: Sleeping in on Saturday and missing the ride with Mofo and Mohamed. Not doing another loop of the swim. I was mentally strong in Chicago, wasnt in New Jersey. Wonder if it had anything to do with bad sleep?
Week 4: Still in Chicago. Cracking the swim (Run) 9 miles. Felt strong. Maybe ran a bit too fast at the end. 75 Minutes (swim) 90 Minutes. Crazy swim set. (run) 80 Minute run.
(bike) Soul Cycle
(swim) 3 x 1000meters.
Weights
travel travel (bike) 4 hour turbo with hard efforts followed by a 20 minute run total time: 11 hours and 5 minutes Swim has been the high light of this week. Feel like i'm finally back on track with the swim.
Week 5: Back in London and then straight to Amsterdam. work Work Work Work 2 Hour turbo 4 Hour turbo trainer with some hard efforts 18 mile run in 2 hours 35 Minutes total time: 8 hours and 35 minutes Jet Lag, lots of work. Not an ideal training week.
Week 6: Back in London. Big training week. Weights. Upper body 1h 45m minute ride to Richmond. Used a big gear. Felt strong
8 Miles in 74 minutes.
Swim 90 Minutes Drills plus some long efforts 21 Mile run in 3 Hours and 18 minutes 1 Hour 45 Hard Tubo effort
45 Half ironman distance swim
4 Hours on the turbo total time: 15 hours Body/mind are physically exausted. Feel the need to rest.
Week 7: Ironman Atlantic City Bike Ride Ironman AC
Week 8: Taper 2.2 Mile open water swim
Week 9: The Race The Race! Ironman Maryland