It was a tough week to squeeze in training with a trip to HK over the weekend for my son’s 100th day celebration and also my father’s Bauhina Star award. However after moving around some of the sessions I managed to stay on target.

One of the highlights was my first 4 hour training ride – on a turbo trainer! 2 movies and South Park at the end really helped get me through that. I’ve also become somewhat addicted to the Ironman Race videos – they are really inspiring – especially when you hear the stories of the people who have overcome enormous physical challenges – Cancer, amputees for example and are still attempting this race.

6 Weeks to go and next week is a recovery week before my final build cycle to the event.

This was my first full week back into training after my injury and the first week of my adapted training sub 13 in 13 plan. In general i’m liking the style of the plan which is minimal and well suited for first time age groupers who are juggling family and work to complete their first Ironman.

The highlight of the week was my Saturday long training which I changed into a full brick. I was with my usual training buddies Doli and Adrian however I couldn’t quite keep up with them on the bike – could be the actual effect of riding a road bike vs. my tri bike as I seemed to be averaging about 15% lower speeds compared to riding Z3D.

However the 100/10/1 cycle/ run/ swim combo on the saturday was a great confidence booster so things are looking like they are on track!

I’m now in my most important 8 week training to build up to my race distance. Searching online I found a famous 13 hr Ironman in under 13 hours training per week and plan to use this to guide my remaining training.

After a week off from my injury I jumped right back in last weekend with 2.5Hr turbo trainer ride on Saturday followed by a 2 hour 40 minute run on Sunday. Probably not the most sensible way to get back into training and ended up with a painful right hip and a sore left knee afterwards. This could be a result of my banged up knee from the crash the prior week.

Decided therefore to stick to the plan and fully rest on Monday and get back into the plan for the remaining time I have up to the race. The unadapted plan is below:

13 Weeks to a 13-Hour Ironman

This week I had  planned as a rest week with a lower training volume. With the large amount of work coming in from both my business Qraved and also imaginato I hadn’t really been sleeping too well at night so I decided to reduce my volume. This was still noticable on Saturday when on my usual training ride I was barely able to keep up with my training partner Doli while cruising at around 30KM/H. Anyhow, with still 10 weeks to go I decided that this was fine to reduce my training volume.