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

Monthly Archives: July 2013

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1 week before Cebu 70.3 tapering triathlon training

It’s just a week away from my Ironman Cebu 70.3 and with the reduced triathlon training in the past month with the arrival of baby Aaron I’m more than a little nervous! But lots of encouragement from my Tribuddies friends and my coach (email below) have kept my hopes up and I felt great during today’s swim (1.6K) and run (15K) brick.

In the week running up to the event I’ll be tapering my training further. The triathlon training plan calls for  3 short brick sets during the week:

Triathlon Training plan tapering

Triathlon Training plan tapering


“Whilst the last few weeks have not been ideal preparation for Cebu, I do think that you can still be confident of having a good race. On the positive side, you are still managing to get some training done on a regular basis, even though the volume is lower than what it would have been ideally. The planned training volume from this point forward is reduced anyway in the lead up to the race. You’ve been training for this race since March and you will not lose the endurance that you have developed quickly, so whilst I know these last few weeks have been a real struggle, you are still well prepared for a 70.3 distance race. I think that you need to go into this race feeling confident and look to enjoy the experience. The important thing with a race of this distance is to ensure that you pace yourself. The biggest mistake is to push too hard early on the bike and to therefore leave yourself struggling for the rest of the race. Ignore any other athletes who come past you, they are either very strong on the bike, or they are working too hard in which case you will most likely see them again later in the race. Keep the intensity as constant as possible and avoid any significant spikes in your heart rate. Use the bike leg as an opportunity to keep hydrated and get in your nutrition. Likewise on the run, keep the intensity under control and avoid the intensity to push too hard early on. If you’re feeling good, then try to pick up the pace during the final 4 miles, but don’t get carried away at the start…..” James Pryke

Cebu Goal Adjustment as a new father

The last few months have been quite a roller coaster. Our lovely baby Aaron Joseph Sai Yin Li was born on June 21st – just a week away from my own birthday and truly transformed our lives. After a long almost 12 hour labour my wife, Vanessa gave delivered our son in Jakarta at Medistra hospital.

Baby Aaron born June 21st, 2.9KG, 47CM

Baby Aaron born June 21st, 2.9KG, 47CM

While overjoyed with the happiness of the healthy birth of our first child it has certainly been a challenge to fit everything in and now with just 2 weeks till my Cebu Ironman and a heavily reduced training load in the past 1 month it looks like my original goal of a 5Hour 30 minute time are now greatly diminished. However, it will be an interesting test as to what my actual time will be given the reduced training. I am hoping that a sub 6Hr time is still achievable and if so that my full Ironman goal is still within reach as going forward Aaron has a more routine sleeping schedule and I can put in more  regular training.

My rough prediction for Cebu:

Swim: 1.9KM = 45 Minutes
Bike: 90KM 2 Hours 50 Minutes
Run: 21KM 2 Hours 15 Minutes

Total Transition Time: 5 minutes – not a lot of time for cushioning but here’s hoping to a strong result!