A China Man's Ironman – Adrian Li's Journey to an Ironman An Ironman Training Diary for Ironman Western Australia

First century ride, a good dose of endorphines and confidence booster!

Today’s plan originally was a 4 hour brick as follows:

Brick     Print the session card - preview

Date: Sun, 05 May 13 Total duration: 4 hr
Your heart rate zone:      Zone 1: 112 – 131     Zone 2: 132 – 150
    Zone 3: 151 – 168     Zone 4: 169 – 187

Stage One: Warm up

10 mins | zone1


Warm up on the bike for 10 mins, gradually increasing the intensity


Stage Two: Drills


Stage Three: Main Set

3 hr 15 min | zone1 & zone2

Bike – Maintain your heart rate within target zone

30 mins | zone1 & zone2

Run – Maintain your heart rate within target zone

Stage Four: Cooldown

5 mins | zone1

Gradually reduce the intensity through the cool down

So after a 3 hour 35 min bike which my GPS counted as 106KM and my Polar 97KM (so I counted a century)  I headed to the gym for my 30 minute z2 run. However after 30 mins I felt so good I decided to go on – and as I hit the 4 hour 30 min. mark I experienced a massive endorphine rush. I couldn’t help smiling ear to ear and had a sense that I could just keep going.

Fortunately my Ironman playlist ended after 1.5 hrs running providing me with a perfect excuse to stop.

They say train like a horse (don’t question the plan!) but today it just felt right. I’ll be going into my usual Monday rest + fast so hope that will help my body recover fully for the next week’s of training. 2 weeks now till Bintan!


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