Ironman Barcelona – Training Review

I’ve had a review of my training leading into IronmanBarcelona.  After a couple of weeks of rest and unstructured training after a disappointing Ironman UK, I started training properly with 8 weeks to go.

A couple of key areas to point out:

• Most weeks were less than 10 hours worth of training
• There was a stronger focus on higher intensity work
• I ran at least three times per week – sometimes four – and included interval work and a ‘faster’ long run
• Long run peaked at 2 hours
• Cycling was limited to twice per week – generally strength intervals and longer ride
• Long bike peaked at 4 hours
• Swim was squeezed in when possible, with limited structure
• I maintained a session in the gym on most weeks, focussing on core strength, stability and mobility
• I had a minimum of one rest day per week, sometimes two.
• There was consistency in the training
• Most days had just one session, ensuring I was ‘fresh’ to perform that session

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 8 7 hours & 40 mins	Rest	Run (Tempo)	Gym Speed Swim Turbo Intervals (3x10’)	Run (Speed intervals)	Bike (Strength Intervals) Run (Brick)	Rest	Run (Long) 1hr40 inc. 2x20 @ 4.30min/k
Week 7 10 hours	Swim (Threshold) Bike (Strength Intervals)	Rest	Run (Intervals – 4x8’ @ 4.30min/k) Gym Short Swim	Bike (Strength Intervals) Sports Massage	Run (Long) 2hrs10 (inc 2x20’ @ 4.30min/k)	Rest	Run (Sprint Intervals)
Week 6 8 hours & 50 mins	Run (60’ Tempo)	Bike (70’ Tempo)	Bike (3hrs30 tempo)	Run (30’ easy)	Run (Long) 1hr40 (inc 2x20’ @ 4.30min/k)	Bike (Strength Intervals)	Rest
Week 5 10 hours & 15 mins	Bike (FTP Intervals)	Run (Intervals 4x8’ @ 4.20min/k)	Bike (Long) 4 hours	Run (Sprint intervals)	Swim (Threshold)	Rest	Run (Long) 2hrs (inc 3x20’ @ 4.25min/k)
Week 4 11 hours and 35 mins	Bike (Strength Intervals)	Run (Intervals 4x8’ @ 4.20min/k)	Bike (Long) 4hrs Run (30’ Brick)	Rest	Swim (Speed intervals) Gym	Swim (Speed intervals)	Run (Long) 1hr50 (inc 3x20’ @ 4.25min/k)
Week 3 8 hours and 45 mins	Swim (Speed intervals)	Run (Sprint intervals)	Bike (Long) 3hrs Run (50’ brick)	Run (Intervals 4x8’ @ 4.20min/k)	Swim (Threshold) Gym	Rest	Swim (Threshold)
Week 2 9 hours	Bike (Mixed inc FTP test) 1hr45 Run (50’ Brick)	Rest	Bike (IM Race Pace - 1hr30) Run (30’ Brick)	Run (50’ Tempo) Sports Massage	Gym Short Swim	Rest	Bike (IM Race Pace – 1hr) Run (20’ Brick)
Race Week	Run (Steady with 4x2’ efforts)	Run (Easy with 4 x 1.30 efforts) Sports Massage	Swim (Speed intervals) Run (Easy)	Bike (60’ tempo) Swim (Wetsuit) Run (Easy with 4 x 1’ efforts)	Bike (60’ steady with efforts) Short wetsuit swim	Rest	RACE DAY