Ironman Training Log

The holidays can make or break a training plan.

On one hand, you can strategically plan for the week between Christmas and New Year to be a time for recovery. Or it can completely derail your goals.

I’d like to think I effectively used the holidays to recuperate and position myself to return stronger next week.

Time will tell if I was successful.

My plan was simple for this week. I scaled back my endurance work from 3-4 sessions per discipline (swim, bike, run) to 1-2 sessions each. I kept my strength training to two sessions on opposite ends of the week. I used this as a chance to deload by reducing the load to about 85% of where I started the program.

Deload weeks are essential to recovery. If you constantly redline your training, you will hit a point of diminishing returns. This is the key to progressive overload.

Strength

This week, I reduced the number of strength workouts from three to two. I did this to accommodate the holidays and time spent with my wife and dogs, not to mention last-minute Christmas shopping.

The primary change I made to the workout was decreasing the load to slightly less than where I was when I started the program a month ago. I also reset the rep scheme to align with the first week of training (3×3).

A deload week is a planned reduction in training intensity and volume to help the body recover from fatigue. And I am certainly fatigued after four weeks of Ironman prep!

It prevents overtraining, reduces injury risk, and improves long-term performance. Allowing muscles, joints, and the nervous system to repair enhances strength and endurance while providing a mental reset. Typically scheduled every 4-8 weeks, it’s essential for maintaining steady progress.

Strength 1 (Foundational Strength)

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

Strength 2 (Foundational Strength)

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

Endurance

My endurance work has been progressing steadily. Like the strength work, I scaled back intensity, mostly staying in a low heart rate zone for each endurance session.

Swim

Something finally clicked during the swims this week. Nothing big. But some of the mechanics felt more smooth.

I was allowing one arm to remain extended while the opposite arm recovered. I was kicking less but gliding farther. It didn’t last long, maybe half a lap before my form crumbled. But it felt right for the first time since I started this training program.

My goal next week is to replicate that feeling for as long as possible.

Bike

I admit I’ve paid the least attention to my biking. I can’t stand the bike trainer and can only make it to the gym once a week to use the spin bikes.

I’ve been doing a lot of my rides on my stationary bike at home. It’s not great, but it’s okay for this stage of training, where I’m primarily focused on building my aerobic base.

I’m going to need to either spend more time on the trainer or suck it up and take the bike out in the freezing temps to work on things like power intervals.

Run

Run club is killing it for me. I’m hanging with the fastest people in the club, and it’s pushing me to set PR after PR.

The only limitation of the run club is that all the runs are short. Two of the runs are 5Ks, and one is 5 miles. That’s not a lot of distance, so I do another longer run (8-10 miles) on my own.

Mental

I’ve been plowing through various books on mental toughness. I’m learning strategies I never knew about – like developing an alter ego (The Brave Athlete)- that are helping my mental game.

I’m feeling positive going into the New Year. I have a new outlook on my training and strategies to help me maintain it.

I recommend including a mental toughness training plan into your overall training. Pro athletes do this, so why shouldn’t you?

Swim 1

1. Warm-up + Drills: 15 min
2. Active: 50 min
3. Recovery: 5 min

Swim 2

1. Warm-up + Drills: 15 min
2. Active: 55 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

Run 1

1. Repeat 1 time: Warm up: 10 min @ 110 bpm
2. Active: 20 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: 30 min @ 130-145 bpm
3. Cool Down: 10 min @ 110 bpm

Run 3

1. Run Club 5 mile
2. Active: 60 mins @ 155
3. Cool Down: 5 minutes

Ironman Training Log Week 4 Conclusion

Week 4 brought steady progress, and I’m starting to feel like swimming is beginning to click—though there’s still plenty to figure out. The bike trainer, however, remains my nemesis, and finding an indoor cycling solution that doesn’t make me dread the ride is now a priority. As training ramps up, I realize how crucial it is to schedule regular deload weeks every 3-6 weeks to avoid burnout and keep moving forward. All in all, progress may be slow, but it’s progress nonetheless.

Until next time!

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