Anatomy of an IRONMAN Win: Part II

What does is take to win back-to-back IRONMAN races? In my earlier post, Anatomy of an IRONMAN Win: Part I, I began to answer this question with a deep dive into my training, periodization, mental game, fueling and approach leading to my 2018 wins at IRONMAN Mont Tremblant and Chattanooga. That post mostly dealt with general themes, systems and observations without delving too much into specifics. I promised a follow-up post with a complete record of my training, as some hardcore readers haven’t let me forget! So here it is—unedited details and data from every single training session over a 15 week period between June 18 and September 30.

Publishing a complete training log leading up to a professional IRONMAN win may be unprecedented. Some of you may get a kick out of dissecting each and every session and attempting to replicate my approach. I’d caution against this since training at this level is highly individual and at least mildly insane. Just make sure you can afford the therapy before riding six hours on the trainer or running a marathon on the treadmill… It’s also always a good idea to question whether an athlete’s success is because of or in spite of particular elements of their approach. Looking back over this block, I’m struck by just how far from perfect it appears to be! Personally, I think there’s more insight to be gleaned from the broad brushstrokes of Part I than from the gory details of every workout.

I’m presenting this data without much discussion since Part I already covered topics like the context, periodization, volume, intensity distribution and more. I included a brief description of each week of training. I won’t subject you to comments on each workout because those would carry a Content Advisory for disturbing themes, coarse language, graphic violence and possibly sexual innuendo… Let me assure you that there were some good days and plenty of miserable ones, but the overwhelming majority of days were decidedly “meh”—unremarkable, not epic; challenging but not crushing; and consequently, consistent above all else.

Finish 2

Summary

My training during this 15 week period around IRONMAN Mont Tremblant and Chattanooga is summarized in the graphs below. For further discussion, please check out Part I.

Swim IM 2018 — Weekly swimming volume and longest workout between June 18 and September 30, 2018.

Bike IM 2018 — Weekly cycling volume, longest workout and intensity distribution between June 18 and September 30, 2018.

Run IM 2018 — Weekly running volume and longest workout between June 18 and September 30, 2018.

Training Data

Workouts have a descriptive title and are color coded as swim, bike, run and conditioning. The following metrics are included:

Swimming – total time, total distance
Cycling – total time, distance (if outside), normalized power
Running – total time, total distance, average pace

Here’s a list of swim workout shorthand, for those unfamiliar:

OW = open water
pp = pull/paddles
kk = kick
des = descend
asc = ascend
SKIDS = swim, kick, IM, drill, swim

Group workouts are labelled GTP for Guelph Triathlon Project or LPC for Loaring Personal Coaching (more on these groups at the end).

Week 1 (June 18 – 24) – Build

Ramping back up after a week-long midseason break. Mostly endurance work with a rust-buster local swim-run race (Stroke & Stride).

Day	Session 1	Session 2	Session 3
Monday	Endurance+ 55:00, 3500 m 1000 steady Every 4th 25 surge: [4 × 100 @ 1:30 [2 × 200 @ 3:00 [400 @ 6:00 [2 × 200 @ 3:00 [4 × 100 @ 130 500 pp	Endurance 1:00:00, 13.2 km, 4:31/km	Endurance – Trainer 2:00:00, 217 W NP
Tuesday	Descending Pyramid 1:25:00, 5000 m 1000 SKIDS 300 scull/swim 4 × 15 fast/35 easy On 1:30 pace, alt swim/pp, des: [2 × 500 [2 × 400 [2 × 300 [2 × 200 [2 × 100 100 bk 400 pull/snorkel	Post-swim 46:34, 10 km, 4:39/km	Endurance – Trainer 2:00:00, 218 W NP
Wednesday	GTP – Descending 1:15:00, 4000 m 500 mix 8 × 25 chutes 8 × 25 paddles [3 × 200 des @ 2:50 [3 × 50 des @ :50 [150 easy @ 3:00 × 3 – last paddles 4 × 100 chutes	Stroke & Stride Race – OW 20:00, 1250 m (including warm up)	Stroke & Stride Race 5 km in 16:20 + 20:00 warm up/cool down
Thursday	GTP – Endurance OW 1:05:00, 4000 m 500 warm up 1500 steady 1500 paddles 500 cool down	Post-swim 35:22, 7.5 km, 4:45/km	Recovery 40:40, 7.5 km, 5:26/km Core/Yoga 30:00
Friday	LPC – Threshold 400s 55:00, 3400 m 100 easy 6 × 400 @ 6:00 – 4:58-5:04 100 easy	Endurance – Trainer 3:00:00, 214 W NP
Saturday	Off – Sponsor Appearance
Sunday	Endurance + Threshold – Trainer 2:00:00, 218 W NP 3:40:00 @ ~225 W 10 × [2:00 @ 350-355 W, 1:00 recovery] 20:00 easy	Endurance 46:48, 10 km, 4:48/km

Week 2 (June 25 – July 1) – Build

Getting down to business and introducing some longer and harder workouts, including a win at the local LPC 15k TT.

Day	Session 1	Session 2	Session 3
Monday	Recovery 30:00, 6.5 km, 4:37/km	GTP – Technical 1:00:00, 3200 m 400 mix [6 × 50 drill/swim @ 1:00 [8 × 50 long @ :50 [4 × 50 des @ 1:00 × 2 1000 pp	Endurance 1:47:45, 23.5 km, 4:37/km
Tuesday	GTP – Threshold – OW 1:00:00, 3200 m 200 easy [5 × ~175m on 4 buoy square -odds surge out of each turn, evens threshold [3:00 recovery × 2 – last one run out of water ~1000 easy	Threshold 700s 1:30:00, 22 km, 4:05/km ~45:00 steady trails/dirt 12 × ~700 m threshold 15:00 easy	Endurance – Trainer 1:30:00, 206 W NP
Wednesday	GTP – Endurance 1:20:00, 4500 m 400 mix 300 scull 200 drill/swim 4 × 25 build 4 × 100 @ 1:30 2 × 400 @ 6:00 800 @ 12:00 2 × 400 @ 6:00 4 × 100 @ 1:30 6 × 50 bk/fr	Endurance – Trainer 1:30:00, 216 W NP
Thursday	GTP – Sprints – OW 1:05:00, 3500 m 600 warm up 5:00 hold 5 × 8 × 25 fast between buoys @ :35, 1:00 reset between rounds 12 × 100 tempo @ 1:35 Cool down	Endurance+ – Trainer 1:30:00, 231 W NP 3:25:00 @ 230 W 30:00 @ 230+ W high cadence 5:00 easy
Friday	Off
Saturday	Endurance 45:00, 3000 m 10 × 100 @ 1:30 4 × 200 pp @ 3:00 2 × 300 @ 4:30 400 pp @ 600 200 fr/bk	Endurance/Post-swim – Treadmill 1:30:00, 20 km, 4:30/km
Sunday	LPC – 15 km TT 4:02:00, 138 km, 236 W NP ~1:00:00 warm up riding to course 2 × 15 km ITT 2:00:00 endurance	Endurance 40:00, 8.7 km, 4:38/km

Week 3 (July 2 – 8) – Build

Settling into a consistent routine featuring a midweek long ride, Saturday long ride and Sunday track session.

Day	Session 1	Session 2	Session 3
Monday	Endurance 1:40:00, 21.3 km, 4:46/km	Endurance – Trainer 1:00:00, 215 W NP
Tuesday	GTP – Threshold – OW 1:00:00, 3500 m 600 steady 6 × 20 strokes build, 20 strokes easy 4 × 600 threshold around 4 buoys with beach start Cool down	Photo shoot 35:00, 9 km	Photo shoot 30:00, 215 W NP
Wednesday	Endurance 1:00:00, 3500 m 400 mix 300 scull/pull 200 kk 4 × 25 build 10 × 100 @ 1:30 10 × 100 pull/snorkel @ 1:30 500 pp	Post-swim – Treadmill 31:30, 7 km, 4:30/km
Thursday	Endurance + Threshold – Trainer 5:00:00, 245 W NP 4:00:00 @ 230+ W 4 × [5:00 @ 345-350 W, 5:00 recovery] 20:00 @ 230+ W	Recovery 33:00, 6 km, 5:30/km
Friday	Tempo 55:00, 3500 m 400 mix 300 scull/pull 200 drill/swim 4 × 25 build 12 × 100 @ 1:20 12 × 100 pp @ 1:20	Post-swim 1:12:00, 15.4 km, 4:34/km	Endurance + Strides 50:00, 10 km, 5:00/km ~45:00 easy endurance 10 × barefoot stride 10:00 easy
Saturday	LPC – Endurance + Climbing 5:14:00, 180 km, 236 W NP ~2:30:00 endurance 4 × Forks of the Credit climb loop, hard up the ~4:00 climb (350-380 W) ~2:00 endurance
Sunday	LPC – 400s – Track 2:00:00, 25.3 km, 5:09/km ~50:00 warm up with 4 × 100 strides 8 × 400 @ 1:45 – ~70 5:00 walk/jog 8 × 400 @ 1:45 – ~70 Easy cool down	Endurance 1:00, 3400 m 400 mix 300 scull 200 drill 4 × 25 build 400/300/200/100 @ 1:30 base 400/300/200/100 pp @ 1:30 base	Recovery 33:30, 7 km, 4:47/km

Week 4 (July 9 – 15) – Build

Introducing some more IRONMAN specific workouts including the first of three 6 hour trainer rides and a long brick workout.

Day	Session 1	Session 2	Session 3
Monday	Recovery/Technical 1:00:00, 3400 m
Tuesday	Broken 200s 1:20:00, 4500 m 400 mix 400 kk 400 drill/scull 4 × 50 build/easy 4 × 100 des [4 × 50 fast @ 1:00 [100 easy bk @ 2:00 × 5 12 × 100 pp @ 1:20	Post-swim 37:00, 7 km, 5:17/km	Endurance – Trainer 2:00:00, 212 W NP
Wednesday	Endurance – Trainer 6:00:00, 230 W NP
Thursday	Endurance – Trails 1:45:30, 21.5 km, 4:57/km	GTP – 100s 1:00:00, 3200 m 400 mix 12 × 50 build/easy, pull [8 × 100 VO2 @ 1:45 [100 easy @ 2:00 × 2 400 pp	IM Pace – Treadmill 50:00, 12.2 km, 4:06/km 2 km @ 4:30/km 8 km @ 2:40-2:45 marathon pace (9.5-10 mph) 2 km @ 4:30/km Core/Yoga 30:00
Friday	Endurance 1:01:00, 4000 m 5 × 200 @ 3:00 5 × 200 paddles @ 3:00 5 × 200 snorkel @ 3:15 5 × 200 pp @ 3:00	Endurance – Trainer 1:00:00, 202 W NP
Saturday	LPC – Endurance + Threshold/Tempo 4:00:00, 125 km, 230 W NP [~7.2k TT course (~10:15) @ low end threshold [5:00 recovery × 4 [3 laps of course (~32:00) @ tempo	LPC – Brick 1:02:00, 14 km, 4:26/km
Sunday	LPC – Speed Pyramid – Track 1:46:00, 20 km, 4:26/km 4 × strides 2 × 1000 @ 5:00 walk/jog recovery 2 × 600 @ 4:00 2 × 400 @ 3:00 2 × 200 @ 2:00 6 × barefoot strides, backward running, lunges on field	Endurance 55:00, 3500 m 400 mix 300 drill 200 scull 4 × 25 build 5 × 500 pull, paddles, pull, paddles, pp

Week 5 (July 16 – 22) – Build

Building on previous weeks and adding the first 50+ km double run day.

Day	Session 1	Session 2	Session 3
Monday	Endurance 50:00, 3000 m 400 mix 300 kk 200 scull 4 × 50 with 15 fast 19 × 100 @ 1:30
Tuesday	GTP – Endurance 55:00, 3100 m 100 swim [8 × 50 band @ :55 [400 @ 6:20 × 3 600 swim	Endurance – IM Specific – Treadmill 2:20:00, 35.2 km, 3:59/km 20:00 @ 4:30/km (8.3 mph) [8:00 @ ~2:39 marathon pace (~9.9 mph) [2:00 @ 4:30/km (8.3 mph) × 12	Endurance – Trails 1:13:30, 15.1 km, 4:50/km
Wednesday	Endurance/Technical 1:20:00, 4000 m 10 × 400 mix	Endurance – Trainer 1:30:00, 201 W NP
Thursday	GTP – 25s 1:15:00, 3500 m 400 mix 12 × 25 kk 6 × 50 chutes des 1-3 56 × 25 @ :30 – 8 paddles, 8 swim… 800 pp sighting every 25	Endurance+ – Trainer 5:00:00, 221 W NP 3:30:00 @ ~220 W [10:00 @ ~240 W high cadence (>100 rpm) [10:00 @ ~220 W normal cadence × 3 30:00 @ ~220 W
Friday	GTP – Endurance 1:20:00, 4600 m 800 draft 800 paddles band 800 – 150 swim/50 scull 800 paddles band 800 draft 600 mix	Post-swim 48:00, 10 km, 4:46/km
Saturday	LPC – Endurance + Threshold/Tempo 5:00:00, 221 W NP 4 × 1:00 hill @ ~400 W 6 × ~6.5 km (~9:15) @ ~315 W	LPC – Brick 1:00:00, 13.2 km, 4:36/km
Sunday	LPC – 5 × Mile 1:57:00, 24.7 km, 4:44/km 35:00 warm up with strides 5 × 1600 on track @ 9:00 with lap jog recovery – des 5:11 to 4:52	GTP – Endurance 1:00:00, 3300 m 400 mix 300 scull 200 drill 100 kk 12 × 50 pull des 1-4 @ :55 4 × 300 @ 4:30 500 pp	Endurance – Treadmill 45:00, 10 km, 4:30/km

Week 6 (July 23 – 29) – Build

One of the most challenging and important weeks of the block featuring a 6 hour trainer ride, 50+ km run day and a 5 hour brick workout.

Day	Session 1	Session 2	Session 3
Monday	Endurance+ 55:00, 3300 m 1000 steady 500 swim 400 pull 300 swim 200 pull 100 swim 200 kk 600 pp
Tuesday	GTP – Threshold 400s Endurance+ 1:15:00, 4000 m 500 mix 12 × 50 chutes @ :55 6 × 400 threshold @ 6:00 5 × 100 asc @ 1:35	Endurance – Progression – Treadmill 2:20:00, 35.4 km, 3:57/km 2:00:00 starting @ 8.3 mph (4:30/km) descend by 0.2 mph every 10:00 to 10.5 mph 20:00 @ 9.5 mph (2:45 marathon pace)	Endurance – Trails 1:14:00, 15 km, 5:03/km
Wednesday	GTP – Endurance 1:30:00, 5000 m 3 × 100 IM 100 kk 300 scull 100 kk 300 pull low 3 × 500 pp @ 7:30 3 × 500 paddles @ 7:30 8 × 100 @ 1:35 100 kk
Thursday	Endurance – Trainer 6:00:00, 232 W NP
Friday	GTP – Short Rest 1:25:00, 4000 m 400 mix 200 scull 2 × 100 drill/swim 4 × 25 fast 100 TT – 1:04.6 100 easy [4 × 200 @ 2:30 [4 × 100 @ 1:15 × 2 (4:00 between rounds) 6 × 100 asc @ 1:45	Recovery 39:00, 7 km, 5:34/km
Saturday	Endurance – IM Specific 4:00:00, 141 km, 247 W NP 3:00:00 @ 230 W 1:00:00 @ 280 W	Brick 1:02:00, 16.6 km, 3:43/km 48:00 at or above IM pace 12:00 choice recovery (5 km in 17:30, 10 km in 35:45)
Sunday	Endurance/Recovery – Trails 1:01:30, 11.3 km, 5:28/km	Recovery 37:00, 7 km, 5:17/km

Week 7 (July 30 – August 5) – Build

Another IRONMAN specific week built around two key long workouts: a treadmill marathon and a 6 hour trainer ride.

Day	Session 1	Session 2	Session 3
Monday	GTP – Technical 1:15:00, 4000 m 800 steady [100 scull [150 drill [100 swim × 4 10 × 50 build/easy 5 × 100 snorkel	Endurance/Recovery – Trainer 1:00:00, 208 W NP
Tuesday	GTP – Power/Speed 1:00:00, 3300 m 12:00 steady warm up 12 × 50 chutes hard @ :55 2:00 break 12 × 50 paddles hard @ :55 2:00 break 6 × 100 fast @ 1:30 Cool down	Endurance – Progression Marathon – Treadmill 2:45:00, 42.2 km, 3:55/km 2:10:00 starting @ 8.3 mph (4:30/km) descend by 0.2 mph every 10:00 to 10.7 mph 35:00 @ 9.6 mph (2:43 marathon pace)
Wednesday	GTP – 300s 1:20:00, 4200 m 500 mix 200 scull 4 × 50 one arm 200 scull 16 × 25 chutes @ 35 3 × 300 tempo/threshold @ 5:00 3 × 300 pp threshold @ 5:00 300 mix 300 pull 300 mix	Recovery – Trails 44:00, 8.2 km, 5:26/km	Endurance/Recovery – Trainer 1:00:00, 213 W NP
Thursday	Endurance – Trainer 6:00:00, 229 W NP
Friday	LPC – 75s 1:20:00, 4000 m 500 SKIDS 10 × 75 paddles @ 1:20 10 × 75 des by 25 @ 1:20 10 × 75 IM order @ 1:20 10 × 75 des 1-10 @ 1:20 – last one relay 500 mix	Recovery – Trails 51:00, 10 km, 5:06/km
Saturday	GTP – Recovery/Technical 56:00, 3000 m 300 mix 200 scull 100 drill 10 × 50 band @ :55 2 × 500 pp draft line 10 × 50 band @ :55 400 bk/fr
Sunday	Endurance/IM Specific 4:05:00, 151 km, 254 W NP 4:00:00 with 4 × 30:00 @ 280 W, remainder easy endurance	Recovery – Trails 25:00, 5 km, 5:00/km

Week 8 (August 6 – 12) – Build/Taper

The last significant sessions before IMMT including some work well above IRONMAN pace/power.

Day	Session 1	Session 2	Session 3
Monday	GTP – Technical 1:05:00, 3500 m 400 pull 400 scull/swim 2 × 100 drill 4 × 50 bk/fr 12 × 25 chutes 8 × 200 paddles @ 3:00 200 kk 300 swim
Tuesday	Tempo/Short Rest 50:00, 3700 m 10 × 100 @ 1:25 5 × 100 @ 1:20 5 × 100 @ 1:25 5 × 100 @ 1:20 5 × 100 @ 1:25 5 × 100 @ 1:20 2 × 100 @ 1:25	Post-swim – Treadmill 45:00, 10 km, 4:30/km	GTP – 5 × 500 – Track 1:13:30, 14 km, 6:10/km 25:00 warm up with 5 strides 5 × 500 best avg @ 5:00 – ~1:20 Cool down
Wednesday	GTP – Threshold/Short Rest 1:10:00, 3800 m 400 mix 300 kk 300 scull/swim [6 × 125 @ 1:35 [2:00 break × 2 1000 pp 4 × 50 bk/fr
Thursday	Endurance – Trainer 4:00:00, 224 W NP	Recovery 37:30, 7 km, 5:21/km
Friday	GTP – Short Rest “Redemption” 1:10:00, 4000 m 400 mix 200 scull 200 drill/swim 4 × 25 HVO to feet [4 × 200 @ 2:35 [4 × 100 @ 1:20 [3 min recovery × 2 6 × 100 asc @ 1:50	Endurance + Strides 51:30, 11.1 km, 4:37/km
Saturday	Tempo/Specific 2:25:00, 90 km, 260 W NP ~45:00 endurance with 3 × 1:00 hard 2 × loop (~23:00) @ ~300 W with ~4:00 recovery	Brick 47:00, 12.5 km, 3:45/km 5 × [2 km tempo, 400 m jog]
Sunday	Easy/Technical 1:05:00, 3400 m 400 mix 400 kk 400 scull/pull 400 drill/bk/build [8 × 50 band @ 55 [500 pp × 2

Week 9 (August 13 – 19) – Taper/Race

Tapering following the classic doctrine of maintaining frequency and intensity while slashing volume. I felt tired and on edge leading up the race, though a very comfortable and relaxing homestay helped put me at ease.

Day	Session 1	Session 2	Session 3
Monday	Endurance 39:00, 2600 m 13 × 200 @ 3:00 – half swim, half pull/pp	Endurance – Trainer 1:30:00, 218 W NP
Tuesday	Broken 200s 50:00, 3000 m 400 mix 200 scull/swim 200 drill/swim 4 × 50 build/easy bk [4 × 50 fast @ 1:00 [100 easy pull @ 1:30 × 4 – last round paddles 600 pp	Taper/Threshold – Treadmill 50:00, 12.5 km, 4:00/km 10:00 @ 4:30/km, all 1% incline [1 km @ 3:20/km (11.2 mph) [~1 km @ 4:20-4:30/km × 5	Recovery – Trails 46:00, 8.3 km, 5:32/km
Wednesday	GTP – 25s 55:00, 3000 m 400 mix 300 as 50 scull/25 build/25 easy bk 4 × 50 build/easy 100 kk 40 × 25 – 8 paddles/8 hands…	Taper – Trainer 1:01:00, 265 W NP ~30:00 easy endurance 5:00 @ ~320 W, 2:00 easy 4:00 @ ~340 W, 2:00 easy 3:00 @ 360+ W, 2:00 easy 2:00 @ 380+ W, 2:00 easy 1:00 @ 460+ W, 2:00 easy
Thursday	Recovery 35:00, 7 km, 5:00/km	Travel
Friday	Taper 1:05:00, 37.3 km, 222 W NP Easy with a few surges	Taper – OW 25:00, 1400 m
Saturday	Taper 28:00, 6.1 km, 4:35/km Easy with a few surges
Sunday IMMT	Race + Warm up – OW 1:00:00, 4500 m 2nd out of the water	Race 4:24:08, 178 km, 262 W AP, 273 W NP 1st off the bike, bike course record	Race 2:49:22, 42.2 km, 4:01/km Fastest run split, overall course record

Week 10 (August 20 – 26) – Recover

A super light week recovering from IMMT and dealing with all the newfound attention!

Day	Session 1	Session 2	Session 3
Monday	Off
Tuesday	Off/Travel
Wednesday	Recovery 35:00, 2000 m
Thursday	Recovery 40:00, 2400 m
Friday	Endurance/Technical 55:00, 3000 m 800 mix 10 × 100 @ 1:45 – even: one arm/fr, odd: bk/br 400 pp 400 swim 200 mix 200 kk	Recovery 34:00, 6 km, 5:40/km
Saturday	Off – Sponsor Appearance
Sunday	Recovery – Trails 1:02:00, 13 km, 4:46/km

Week 11 (August 27 – September 2) – Recover/Sharpen

Continuing to recover at reduced volume while gradually reintroducing some intensity, first with swimming, and later with cycling and running. I wasn’t sure how I was recovering until the Friday tempo workout with Taylor Reid, which was a strong indication that I was bouncing back well.

Day	Session 1	Session 2	Session 3
Monday	Endurance+ 50:00, 3200 m 400 swim 4 × 100 band 400 pull 400 swim 4 × 100 band 400 pull 800 pp	Endurance 2:00:00, 220 W NP
Tuesday	GTP – Endurance 1:20:00, 4600 m 100 mix 16 × 25 fast/easy 500 pp @ 7:30 10 × 50 band @ :45 500 pp @ 7:30 5 × 100 swim @ 1:30 500 pp @ 7:30 10 × 50 band @ :45 500 pp @ 7:30 5 × 100 swim @ 1:30 100 easy bk	Post-swim 36:00, 7 km, 5:08/km	Endurance 1:02:30, 13.1 km, 4:46/km
Wednesday	GTP – Endurance 50:00, 3200 m 32 × 100 mix @ 1:30	Endurance/Recovery 44:00, 9 km, 4:53/km	Endurance – Trainer 2:00:00, 220 W NP Core/Yoga 30:00
Thursday	GTP – Threshold 400s 1:10:00, 4200 m 500 mix 400 moderate @ 6:00 2 × 400 threshold @ 6:00 – ~5:01 400 moderate @ 6:00 3 × 400 threshold pp @ 6:00 – ~4:54/50/46 400 moderate pp @ 6:00 200 kk 300 pull	Post-swim – Treadmill 31:30, 7 km, 4:30/km	Endurance – Trainer 2:00:00, 220 W NP
Friday	GTP – Broken Descend 1:10:00, 4000 m 400 choice 2 × [200 scull + 4 × 50 drill/swim] [200 @ 3:00 [100 threshold @ 1:30 [200 @ 3:00 [50 “200 pace” @ 1:00 [200 @ 3:00 [25 fast @ :30 [25 easy @ 1:00 × 3 8 × 50 bk/free	Post-swim – Treadmill 31:30, 7 km, 4:30/km	Hilly Dirt Tempo 1:36:30, 23 km, 4:20/km ~6 km easy with 2:00 threshold 30:00 “tempo” @ ~3:22/km Cool down with bonus 2 km tempo
Saturday	LPC – Endurance 4:30:00, 148 km, 230 W NP	Transition run 20:00, 4 km, 5:00/km	Commute 15:00
Sunday	LPC – 400s – Track 1:24:30, 18.1 km, 4:40/km ~5 km warm up with 2:00 activation 8 × 400 @ 1:45 – ~72 1600 easy @ 10:00 8 × 400 @ 1:45 – ~71	GTP – Endurance 55:00, 3400 m [100 IM [100 scull [100 kk [100 pull × 2 5 × 500 @ 7:30 100 easy

Week 12 (September 3 – 9) – Sharpen

Ramping back up into a solid little block between IMMT and IMChoo. Training load remained lower than the build to IMMT, since my only aim during the intervening six weeks was to recover and stay sharp, not build fitness. In my coach’s words, the intent was to “ice the cake, not bake another layer”.

Day	Session 1	Session 2	Session 3
Monday	GTP – Endurance+ 55:00, 3200 m 2 × [400, 300, 200, 100 des @ 1:30/100] 5 × 200 pp @ 3:00 200 kk	Recovery 35:00, 7.5 km, 4:40/km
Tuesday	GTP – Endurance+ 1:25:00, 5000 m 200 mix [5 × 200 @ 3:00 [8 × 25 fast/easy @ 30 [2 × 500 @ 7:30 [8 × 25 fast/easy @ 30 × 2	Endurance – Trainer 1:30:00, 217 W NP
Wednesday	Endurance/Cadence Play – Trainer 4:30:00, 247 W NP 2:30:00 @ 225 W 2:00 cadence work as 6 × [5:00 low cad @ 330,320,310,300,290,280 W [1:00 easy [4:00 @ 210-220 W [5:00 high cad @ 330,320,310,300,290,280 W [1:00 easy [4:00 @ 210-220 W
Thursday	GTP – 25s 1:20:00, 4500 m 300 mix 300 as 75 scull/25 swim 300 drill/swim 100 easy 32 × 25 best avg @ 30 as: 8 × 25 hands, paddles, hands, paddles 800 swim 800 pp 800 swim 6 × 50 bk/fr	Recovery 40:00, 7.5 km, 5:20/km	GTP – VO2 1:10:00, 16.7 km, 4:17/km 6:00 warm up 15 × [2:00 VO2 (~2:55-3:10/km), 1:00 easy] Cool down
Friday	GTP – Endurance 1:32:00, 6000 m 600 mix 6 × 400 draft @ 6:00 5 × 200 swim @ 3:00 5 × 200 pull @ 3:00 10 × 100 pp @ 1:30	Recovery 31:30, 6 km, 5:15/km
Saturday	Off
Sunday	Endurance/Pyramid 4:00:00, 252 W NP 3:00:00 steady @ 220 W 2 × [5:00 @ 350 W, 5:00 easy] 2 × [4:00 @ 360 W, 4:00 easy] 2 × [3:00 @ 370 W, 3:00 easy] 2 × [2:00 @ 385+ W, 2:00 easy] 2 × [1:00 @ 425+ W, 1:00 easy]	Brick 31:00, 7.1 km, 4:20/km

Week 13 (September 10 – 16) – Sharpen

Another “sharpening” week revisiting some IRONMAN specific workouts.

Day	Session 1	Session 2	Session 3
Monday	Endurance 1:00:00, 4000 m [5 × 100 swim [500 pull [5 × 100 paddles [5 × 100 pp × 2	Post-swim – Treadmill 36:00, 8 km, 4:30/km	Endurance 1:20:00, 16.5 km, 4:53/km
Tuesday	Pre-swim – Treadmill 31:00, 7 km, 4:26/km	GTP – 50s 1:10:00, 4000 m 500 mix 3 × 100 des @ 1:40 100 easy 12 × 50 swim fast @ 1:05 50 easy @ 2:00 12 × 50 paddles fast @ 1:05 50 easy @ 2:00 12 × 100 mix @ 1:30 400 mix/drill/scull	Endurance – Trails 1:20:00, 16.5 km, 4:50/km
Wednesday	GTP – Threshold 400s 1:15:00, 4200 m 4 × 400 threshold @ 6:00 8 × 100 cruise @ 1:40 2 × 400 pp threshold @ 6:00 400 scull/swim 300 drill/swim 200 paddles 100 bk	Endurance – Trainer 2:00:00, 218 W NP
Thursday	GTP – Endurance 1:10:00, 4000 m 800 choice 2 × 400 swim 4 × 200 pull 8 × 100 pp 800 swim	Post-swim – Treadmill 31:30, 7 km, 4:30/km	Recovery 31:00, 5.5 km, 5:48/km
Friday	GTP – Fast 25s 1:15:00, 4200 m 300 mix 300 scull/swim 6 × 50 drill/swim 100 easy 40 × 25 fast @ 30 – 8 swim/8 paddles… 200 easy 800 swim draft 800 pp 8 × 50 bk/fr	Post-swim – Treadmill 45:00, 10 km, 4:30/km	Endurance – Trainer 2:00:00, 221 W NP
Saturday	Endurance – IM Specific 4:01:00, 144 km, 247 W NP 1:00:00 @ ~220 W 1:30:00 @ ~280 W on hilly course 1:30:00 @ ~210 W	Post-swim – Treadmill 1:00:00, 15.4 km, 3:54/km 10:00 @ 4:30/km 45:00 @ ~3:45/km (9.9 mph) 5:00 @ 4:30/km
Sunday	Recovery 30:00, 5.4 km, 5:33/km	Sponsor Appearance

Week 14 (September 17 – 23) – Taper

Beginning an extended taper into IMChoo. As my last race of the season, I could afford a longer taper since there was no need to maintain fitness beyond this race.

Day	Session 1	Session 2	Session 3
Monday	Endurance/Technical 1:05:00, 4000 m 400 swim 400 scull/swim 400 drill/swim 800 pull/snorkel 5 × 200 pp 800 pull/snorkel 200 kk	VO2 – Trails 1:33:00, 20.3 km, 4:34/km ~40:00 warm up 6 × [3:00 fast, 2:00 walk/jog] Cool down
Tuesday	GTP – Fast 50s 1:10:00, 4000 m 500 mix 3 × 100 des @ 1:40 100 easy 12 × 50 fast @ 65 50 easy @ 2:00 12 × 50 pp fast @ 65 50 easy @ 2:00 6 × 200 swim/pull/pp @ 3:00 600 pull	Endurance – Trainer 1:00:00, 211 W NP
Wednesday	GTP – Threshold 100s 1:10:00, 4000 m 300 mix 200 drill/swim 100 kk 12 × 25 build/fast/easy @ 40 30 × 100 threshold @ 1:30 (#15-25 pull) 100 easy	Endurance – Trainer 2:00:00, 216 W NP
Thursday	Endurance/Specific – Trainer 3:00:00, 250 W NP 2:00:00 @ ~220 W [5:00 @ 300-310 W low cadence [1:00 easy [5:00 @ 300-310 W normal cadence [1:00 easy × 5	Brick/Tempo 1:03:00, 16.7 km, 3:46/km [6:00 @ 3:55-4:15/km [6:00 @ 3:25-3:35/km × 5 Cool down
Friday	Endurance/Recovery 1:05:00, 3500 m	Recovery 45:00, 8.7 km, 5:10/km
Saturday	Short Rest/Tempo 1:00:00, 4200 m 20 × 100 @ 1:20 :20 regroup 10 × 200 pp @ 2:40 200 easy
Sunday	Endurance/Taper 2:07:00, 77 km, 249 W NP 2:00:00 @ ~230 W with 10 × 1:00 @ 360-400 W, choice recovery	Endurance 45:20, 10.2 km, 4:26/km

Week 15 (September 24 – 30) – Taper/Race

A light week leading into IMChoo featuring some intensity well above race pace. Travel was minimally disruptive with a direct flight and an exceptional homestay.

Day	Session 1	Session 2	Session 3
Monday	Endurance 1:15:00, 4000 m [100 swim [200 pull [400 swim [200 pull [100 faster × 2 @ ~1:30 base 400 kk 800 pull 800 pull/snorkel	Post-swim – Treadmill 31:30, 7 km, 4:30/km	Taper/Threshold – Treadmill 45:00, 11.5 km, 3:55/km 10:00 @ 4:30/km [3:30 @ 3:20/km (11.2 mph) [3:30 @ 4:30/km × 5
Tuesday	GTP – Endurance+ 1:00, 3500 m 300 mix 6 × 75 des 1-3 100 easy 3 × 25 mid-pool sprint 6 × 400 @ 600 draft – one at threshold Cool down	Taper – Trainer 1:40:00, 254 W NP 60:00 endurance 6/5/4/3/2/1:00 @ 300/320/340/360/380/400 W, choice recovery
Wednesday	GTP – Broken 200s 1:15, 4000 m 400 mix 200 drill/swim 4 × 50 fast/easy 200 easy [4 × 50 @ 1:00 broken 200 from dive to feet [200 easy @ 4:00 × 3 12 × 150 @ 2:20 – 4 band, 4 pull, 4 pp	Travel
Thursday	Taper 50:00, 3000 y 400 mix 400 scull/pull 400 drill/swim 4 × 50 fast/easy 6 × 100 threshold+ @ 1:30 8 × 200 pull 200 kk	Taper 57:00, ~11.5 km, 4:57/km
Friday	Taper – Trainer 1:20:00, 227 W NP easy endurance with 5 × 1:00 @ 360+ W with choice recovery
Saturday	Taper – Treadmill 30:00, ~7 km, 4:17/km 6:00 @ 3:45/km
Sunday IMChoo	Race 4:20:25, 266 W AP, 273 W NP, 41.9 km/h Unofficial bike course record (cancelled swim)	Race 2:48:17 (2:46:38 marathon according to watch, 3:57/km) Fastest run split

Acknowledgements

A special thank you to my coach and mentor, David Tilbury-Davis. As I wrote in Part I, David and I have an open, collaborative dynamic that I appreciate more every year. I’m grateful that he allows me to be so open about our process while many other coaches tightly guard their “trade secrets”.

I’m also grateful for my squadmates with Guelph Triathlon Project (GTP), an ITU-focused group that I swim with. Thank you to Coach Craig Taylor for permitting me to share some insight into his highly regarded swim program. Similarly, Coach James Loaring has kindly let me tag along on many Loaring Personal Coaching (LPC) group workouts. Thank you also to my bros Jackson Laundry and Taylor Reid, who drag my sorry ass through some of my toughest sessions, as well as all the other athletes who make the Guelph endurance community so vibrant and supportive.

Finally, thank you to my sponsors (shown in the footer). Without them, my pursuit of triathlon would be a glorified hobby, not a career.

Cody Beals

pro triathlete, radically transparent