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

T-6W Training Update Ironman Busselton

With 6 Weeks to go this was a recovery week with a greatly reduced volume and a much needed chance let the muscles to rebuild. I also brought back my replacement aerobase bar which was broken from my crash 3 weeks prior. It was great to have Z3D back in action!

To celebrate a return to the roads and also because of being unable to source a Specialized Evade in time for training I picked up a Giro Air Attack Shield. A perfect blend between a normal road helmet and an aero helmet the Giro AA gains much of the aero advantage from the more traditional styled bullet helmets while maintaining a semblance of acceptability for the fashion conscious! That aside for most age groupers the effect of pure aero helmets is typically negated because of inability to stay in aero position for the entire race and also because the lower ventilation can cause over heating as age groupers spend more time on the bike. The giro AA was what Leanda Cave had worn to Ironman victory in 2012 so it has certainly proven its worth!


Anyway – next week’s training returns to double digits peaking at 13 hours in 3 weeks time. Then it’s a 2 week taper down to the race!

6 Weeks Swim Bike Run  Totals
Date Day Time Notes Time Notes Time Notes
28-Oct Mon
29-Oct Tue
30-Oct Wed 60
31-Oct Thu 60
1-Nov Fri
2-Nov Sat 70 3KM – last 1K@20mins
3-Nov Sun 90 First ride with Giro AA (45K) 45 9KM (fast but easy run)
Totals 70 150 105  5.42

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Post Navigation