Sub-10 Ironman On Less Than 10 Hours Per Week

I’ve had a review of my training leading into my 10th Ironman – Ironman Barcelona 2014 – where I set my quickest Ironman time to date (9.50).

After a couple of weeks of rest and unstructured training after a disappointing Ironman UK, I started training properly with 8 weeks to go.

A couple of key areas to point out:

Overall

• Most weeks were less than 10 hours worth of training.
• There was a stronger focus on higher intensity work.
• Most days had just one session, ensuring I was ‘fresh’ to perform that session.
• I had a minimum of one rest day per week, sometimes two.
• There was consistency in the training.

Running

• I ran at least three times per week – sometimes four – and included interval work and a ‘faster’ long run
• Long run peaked at 2 hours

Cycling

• Cycling was limited to twice per week – generally strength intervals and longer ride
• Long bike peaked at 4 hours

Swimming

• Swim was squeezed in when possible, with limited structure

Strength

• I maintained a session in the gym on most weeks, focussing on core strength, stability and mobility

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Training Log

The eight weeks were structured as …

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Context

I’m not suggesting this is an ideal volume of training – or method of training. It worked for me and my life circumstances. I didn’t have more time to train – so I adopted this approach.

There isn’t a one size fits all when it comes to training. We need to plan for the individual, their background and their goals. I had already completed 9 Ironman races in five or six years so had built up some endurance and some resilience to this type of training.

If you would like some support with you training and planning, get in touch and we can plot your journey together!

bryan@triathlonswimsquad.com