Ironman Training Log

“Nice bike!”

I heard a voice about 10 feet behind me call out.

I unclipped my right foot from my pedal. I placed my foot on the ground to stabilize myself and looked behind me.

A guy in his late twenties smiled and said,

“Great looking bike. Are you training for a race?”

“Triathlon,” I said.

We chatted briefly about my plan to do an Ironman next year. He told me he used to be a professional cyclist.

After colliding with a car while going downhill at nearly 50 mph, he decided to hang up his racing jersey. Now, he was giving running a try.

I explained I was a running coach. After trading tips and tricks for each sport, we agreed to meet for a few rides and runs.

And just like that, I’ll do at least some of my bike training with a professional cyclist.

More to follow after our first ride.

My encounter with him has shown me that the universe will answer when you put yourself out there in pursuit of a goal.

I should also probably note that after we parted ways, I forgot that my left foot was still clipped into my pedal. As I went to put my left foot on the ground, I toppled over and hit the pavement. If my new friend heard, he was polite enough not to turn around as he was running in the opposite direction.

Thankfully, I wasn’t injured. Though, my ego was pretty bruised.

Strength

In both my strength and endurance workouts, the goal is progressive overload.

Progressive overload is the gradual increase of stress placed on the body during training to continually challenge it and drive adaptations like strength, endurance, or muscle growth. It means doing a little more over time—lifting heavier weights, running farther, or swimming at higher intensities—to keep improving. The key is to push your limits just enough to spark progress without overdoing it and risking burnout or injury.

This week, I reduced the number of strength workouts from three to two. I did this to accommodate an unexpected project at work. Unless I miraculously become a professional athlete, work – that thing that pays the bills – still has to come first.

So, I eliminated my anaerobic capacity-building workout and stuck with the two strength sessions.

The main change from the previous week is the increase in reps in each set. I increased the reps from 3 to 4 for two sets. Increasing the number of reps or sets is the easiest way to increase volume. I’ve found a lot of success with weightlifting simply by adding a rep to each set while using the same load as the previous week. I do this until I hit the high end of the rep range for what I’m trying to achieve. Then, I reduce the reps to what I started at during week one. This is when I increase the load.

If you missed Week 1 you can read it here.

Strength 1 (Foundational Strength)

• Warm Up
• Back Squat: 2×4, 1×3
• Bent Over Row: 2×4, 1×3
• Sled Push/Pull: 1.5 min on/3 min off

Strength 2 (Foundational Strength)

• Warm Up
• Bench Press: 2×4, 1×3
• Shoulder Press: 2×4, 1×3
• Deadlift: 2×4, 1×3
• Farmers Carry: 2×1.5 min on/3min off

Endurance

My endurance work went up quite a bit this week. Last week, I completed 5:45 hours between swimming, biking, and running. This week, I completed 8:45.

I’m already feeling pretty exhausted. My training will eventually double this time over the next several months—a daunting prospect.

Swim

At the end of each swim session, I practiced swimming the freestyle stroke with only the aid of fins. In the first session, I swam half the length of the pool and back. In the second session, I swam the entire length of the pool and back. In the third session, I swam the length of the pool twice.

I know it’s not much, but it’s already a vast improvement from last week. I’ve been using various tools like the kick board, front-mounted snorkel, and pull buoy to help work on the different aspects of my stroke.

I contacted a local triathlon club to see if I could join them for swim workouts and get one-on-one coaching. More to follow in the coming weeks.

Bike

Something no one told me about using a bike trainer is how much it hurts after a few minutes. My butt is completely numb.

I asked my new cycling friend about this, and he said it’s pretty standard. Since the trainer doesn’t move and you’re not leaning from side to side, all that pressure from the saddle is constantly placed on your…undercarriage.

I did two of my three rides on the trainer. Though it was freezing and wet, I went for an outdoor ride for the third session. I couldn’t handle another session of painful peddling indoors. This is Outdoor Muscle, after all.

I had a lot of fun on that ride, and I went for an hour and a half without feeling any pain from the saddle. It was indeed the trainer, after all.

My outdoor freedom looks to be short-lived as the temperature will drop next week, which means frozen ground.

Run

I had a new experience running this week. I signed up for a local run club. The club was hosting their annual donut 5k. It felt like more of a small race, but it was fun running with other people.

Many high school cross-country kids made up the front of the pack, but I was pleased that I finished at the front of the over-18 crowd.

I didn’t intend to push as hard as I did, but my competitive nature kicked in. Before long, I was reeling in runner after runner. This is what my running has been missing. I can do low heart rate runs all day, but it’s hard to push yourself the same way when you’re alone as you do when running with others.

I’m looking forward to the next club session.

Mental

This training program aims to focus on my mental and physical state. I tend to think negatively about myself and the world around me.

But I know I need to change that if I’m going to achieve the goal of becoming an Ironman. Performance psychologist Graham Jones, PhD, conducted a study on Olympic medalists. He intended to understand what separated Olympians who won medals from those who didn’t. Here’s what he found.

Those who won medals “Recognize the importance of celebrating their wins. It’s not just the emotional reward that’s important, however: The very best performers also analyze the factors underpinning their success. That helps them build their expertise and their confidence.”

The old me would have ruminated on my losses. That’s how I’m wired. But that doesn’t mean I have to stay that way. That’s why I keep a log where I write down a success from one of my training sessions that day. I am making a conscious effort to focus on what I’m doing right. I am putting just as much effort into letting go of the setbacks and failures that no longer serve me.

Endurance Workouts

Swim 1

1. Warm-up + Drills: 15 min
2. Active: 30 min
3. Recovery: 5 min

Swim 2

1. Warm-up + Drills: 15 min
2. Active: 30 min
3. Recovery: 5 min

Swim 3

1. Warm-up + Drills: 15 min
2. Active: 30 min
3. Recovery: 5 min

Cycle 1

1. Warm-up: 5 min @ 110 bpm
2. Active: 50 min @ 137 bpm
3. Cool Down: 5 min @ 110 bpm

Cycle 2

1. Warm-up: 5 min @ 110 bpm
2. Active: 1:15 min @ 137 bpm
3. Cool Down: 5 min @ 90 bpm

Cycle 3

1. Warm-up: 10 min @ 110 bpm
2. Active: 10 min @ 124 bpm
3. Active: Repeat 4 times
   1. 3 min @ 110 bpm
   2. 6 min @ 155 bpm
4. Active: 29 min @ 124 bpm
5. Cool Down: 5 min @ 110 bpm

Run 1

1. Repeat 1 time: Warm up: 10 min @ 110 bpm
2. Active: 40 min @ 130-145 bpm
3. Cool Down: 10 min @ 110 bpm

Run 2

1. Repeat 1 time: Warm up: 10 min @ 110 bpm
2. Active: 40 min @ 130-145 bpm
3. Cool Down: 10 min @ 110 bpm

Run 3

1. Run Club 5k
2. Active: <30 mins @ 165
3. Cool Down: Donuts and social

Ironman Training Log Week 2 Conclusion

Week two is in the books, and it’s been a mix of endurance work, strength training, and a few lessons along the way. This week, from long swims and outdoor rides to steady runs and solid strength sessions was all about setting a foundation.

Key takeaway: Consistency is everything. Building endurance takes time, and every session—no matter how small—adds up. The key is showing up and sticking to the plan.

Lesson learned: Strength training is essential, but less is more when balancing it with endurance work. I had to remind myself to keep the volume in check, so I don’t burn out.

Biggest reminder: Listen to your body. Taking a recovery day when needed isn’t a setback—it keeps the momentum going long-term.

Two weeks down, plenty more to go. Let’s keep moving forward!

Until next time!

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P.S. If you’re interested in strength & conditioning programming for your sport, I offer custom programs tailored to your goals. Check out my coaching page for details!

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