2017
2 weeks to ironman 70.3 World Champs Chattanooga!
Chattanooga ironman 70.3 World Championship event is now 2 weeks away and its time for a little update on the training!
Immediately after getting a qualifying spot during the Subic Bay Philippines ironman 70.3 in March, I stopped triathlon training. Why? well, the goal was to enter the ‘Climb Training Mode’ and pack in as much heavy lifting, backpack carrying, long hikes, staircases with 40kg packs as humanely possible from mid-March to end of April. Building legs, back and endurance stamina. Patrick, Xavier and I were attempting the climb of North America’s tallest & coldest mountain, Alaska’s Denali, one of the 7 summits. Back from Denali late May, I immediately resumed triathlon training.
In June the training mostly took place in HK & Singapore, July mostly in Europe. A beautiful few weeks in Europe for work and a bit of time off with Sarah traveling through France, training there was very rewarding: lots of countryside runs in the UK, long runs in Paris with Sarah along the Seine river and trail-runs along the coast of Brittany. It was a great way to mix the training immersed in beautiful scenery, Sarah training for her Singapore half-marathon series and me training for Chattanooga.
Recently training has been going reasonably well even if a little hectic due to numerous business trips to China, Korea and fire-fighting at work. I have managed to fit as much as I could with the coaching of Mike. After checking what business trips I have lined up, Mike plans my weekly training in TrainingPeaks usually on Sunday for the week ahead. I use the app to track the planned workouts and organize my week accordingly. These days a full training week is an average of 10-12 hours of training and goes somewhat like this:
Monday: 1h recovery swim (from the weekend), skills and some endurance, with Swimlab Asia
Tuesday: 1h30 cycling intervals – outdoor
Wednesday: 1h45 Long run at low heart rate / Or peed work at Aberdeen track
Thursday: 1h cycling power intervals – indoor trainer + 15′ OTB (off the bike run) + trying to squeeze a weight training session if work permits
Friday: Day off (from training I mean) / or morning swim
Saturday: 3hrs / 90km cycling on triathlon bike near the airport, repeating sets that go like this: 45′ warm up / 4×25′ 180-190watts + 5 minutes rest spinning in between / 45′ ride back cool down + 5-8 km high aerobic running
Sunday: 1hr / 3km open water swim in the ocean + 45′ post-swim run
TT cycling with Mike at airport
Indoor trainer power intervals
Off the bike 3k run
Swim training at Thanyapura tri-camp
Sepang Malaysia F1 Circuit long 16k run
UK countryside run close to Silverstone
Paris cycling
Getting ready for a 20k Brittany trail-run with Sarah, we would win ‘outfit of the year’
2 thoughts on “2 weeks to ironman 70.3 World Champs Chattanooga!”
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Seems like tough routine… Very impressed with your commitment.
Training sounds like it is going well. Looking forward to seeing you in the States.