What 2 WEEKS of Ironman Triathlon Training Looks Like (68 Hours)

I was in two minds about heading out to Lanzarote for camp, but trusted that there must be a reason so many Pro’s head out there. This is my 2 week experience and the Pro’s and Con’s of being in the triathlon hot spot 🙌🏻

00:00 Intro
00:45 Week 1 Summary
04:30 Week 2 Summary
05:30 Swimming
08:25 Cycling
12:30 Running

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In this video I’m going to go through 2 weeks and 68 hours worth of training out in lanzerotti going over the highs lows and learnings so that you can get an experience into what goes on in professional traff Le training camp and whether or not lanzerotti is this uh Mecca of traff and

Training it could be everything that we were tasing I’m in just to see you make everything Even you make everything but yeah we’re going to run through it all from start to finish starting with you mean the first half of the week yeah the first half of the week I’m the first one to get off at the station there’s something in the that I can’t

Play how have you found it so far well I found it pretty tough to be honest it’s like we flew Cardiff to lanzerotti straight in on Monday morning with a 6K swim in the pool which was quite cold to be honest B I think we we settled on

Reps between 600 and a K in distance and just bed them out so we just wanted to get in and out as fast as possible it wasn’t very comfortable at all so yeah first a 6K swim 10k run I just over and then in the afternoon we spent 3 hours

40 on the bike and did a lot of threshold efforts yeah that was good we did it up at Tim fire is that what it’s called fire in the National Park just waiting on yesterday shouldn’t be long so that was really good but tough because it was like a block

Headwind so great for bike handling and what we wanted in terms of getting um some bike work because that’s the whole focus of being here in lanzerotti is to get better on the time draw bike for yeah just spending time in position basically yeah but for the first couple

Of days we basically found out that lanzerotti takes a lot longer to get around than we thought on the bikes yeah yeah so we’ve got an extra hour and a half worth of riding in comparison to what was planned but yeah I think uh we we we thought bringing the TT bikes out

Would’ be sort of cruising around a 32k an hour and it’s just not been the case so I think every route we’ve planned has been like 12% yeah definitely [Applause] So so in summary it was pretty great it was an amazing two weeks out there just yes and and I and we did a ton of training right we did a lot of very good quality training exactly what we needed at this time of year uh in order to prep

For the season essentially like we’ve got a load of Base work done prior to that and we’ve just gone and been quite specific out in lanzerotti making sure that we’re getting exactly what we need on the tanra bikes but also In The Swim and the Run [Applause] It felt proper endurance-based I’m not going to lie like across all three disciplines but primarily actually the swim and the bike because I guess in the swimming long course swimming is quite tough for one and we do a little bit of longcore swimming and we did all

Longcore swimming out in Portugal but we had a group of people to swim with so swimming 5 10 seconds behind like we usually do is actually far easier than it is to just swim on your own in a lane because you get a bit of the whirlpool

Effect or draft effect and swimming 2 weeks basically just on our own in the pool without anyone else in the lane was quite tough because you had to take all of the water and the resistance yourself so that was a bit of an eye opener and quite muscular but something that will

Definitely bode well going forward and I think that’s something that we should bear in mind for our training going forward as Well I feel as though I’ve come off of the back of this Camp feeling really fit um I don’t feel as though it’s taken as much out of me as Portugal did I think that was a little bit more pushed for that time of the year and I’ve got a

Little bit more backing behind me going into this lanzerotti Camp even though it was only 3 weeks or four weeks apart I feel as though I’ve done actually quite a good amount of like consistent solid training in between those two camps so that this one didn’t actually take as

Much out of me that being said like I said just before it was a little bit more muscular and a little bit more more of a different stimulus because we were out on the time TR bikes so again we had to get our muscles used to that it was a

Slightly different sensation and caused a few other little tightness around the body but at the same time still really good and good quality work that we were able to put in amongst those uh not discrepancies but amongst those kind of Nuances so going through each of the disciplines swimming we were staying in barcel active Resort which was great really really enjoyed the buffet the kind of ease of just rolling out of bed into the pool if we wanted to but the swimming as a whole I’d say as I mentioned before

Was a little bit muscular um but the pool and the quality of the pool and the kind of swimming Outdoors Sensations were amazing and it was really good to get a lot of good consistent quality work in we did four set five sessions a

Week about 25 km a week um for 2 weeks and that equated to about 7 half hours per week so 15 hours in total of swimming and that was more than enough I’m not going to lie like we did wear wet suits one day because it was quite

Cold early morning and that’s I think something that should be Beed in mind if you’re swimming in lanzerotti like first thing in the morning especially in March can be a little bit fresh but it was also dark like the first thing in the morning 7:00 7: a.m. we’re in the water

Trying to keep to our normal Cardiff schedule uh because we work best off that sort of schedule like if you can get a routine that you’re used to you can just roll through it nice and easy we did have to kind of manipulate that a little bit because of the temperature

Though and in order to get the quality sessions out when we could so on a Tuesday for example we did put the um swim session in the afternoon because it a little bit warmer whereas we found that the week prior it was actually quite hard to get

The session done properly because it was so cold in the in the water it did heat up as the sun came out over the next week but again just something to bear in mind and something that we struggled with a little bit two of the key sessions uh we did a pyramid threshold

Session so that was about 200 300 400 500 600 and then 600 back down that was really good a threshold session executed it really well it was about 75s per 100 on average I think it was so so not too bad I’m in half decent swim shape I’d

Say for me at this time of year um and then another swim session that we did was 101 100s uh off about an 85 base um again swimming about 70 71s and then into 5x 400 m and then back down to 10 100s again again swimming 71 72s maybe

By the back end cuz I was getting a little bit tired but yeah all about kind of just above threshold then threshold then just above threshold again just to get those mechanics working and yeah just making sure that that top end isn’t missing as well other than that it was

Primarily large aerobic sessions so anything between 4 and 6K we didn’t do too much technique work whilst we were out there it was again mainly just working the aerobic and muscular systems um that being said I I work on technique every single session I’m thinking about

It anyway really quickly 75 4% of you who watch this channel have not yet hit the Subscribe button so do me a favor and if you have ever enjoyed the please hit it the bigger the channel gets the better the content and hopefully the better insights and entertainment I can

Bring moving on to the bike the bike was where we wanted to get better at TT handling and we were forced into that it was necessary to get better at handling because it was so windy lanzerotti is windy it’s it is like everyone says about the

Wind it lived up to expectations and and it lived up to its like Mecca of triathon training there was so many people out there and it was good it was a really good training location especially for cycling and swimming like the pool was pretty amazing but especially cycling the roads were really

Fast in terms of the asphal or um the speed of the roads the kind of chippings were really close together they were fast roads but as previously mentioned it was so slow because of the wind so it really forced us into being better bike handlers making sure that we were able

To hold a good aerodynamic position under tough uh situations and circumstances and yeah I I guess we got exactly what we wanted and needed out of that we did about 20 hours a week of cycling with about two sessions two harder sessions per week one threshold

And then one about race pace so that was really good and useful so the threshold work is kind of to bump up that um ability and then the race Pace one is more about conditioning the muscles to be able to sustain that within a Race So

Yeah that was amazing and I think that was a bit better than Portugal because in Portugal I was working a little bit more within the squad and within like the people around me to benefit them a little bit more than myself not that it

Was a detriment to me at all I think it was still really good to work within the squad but this one was a little bit more specific to my powers and I think that just like took the edge off the legs a little bit and again like I said earlier

Having the TT bikes for 2 weeks out there I was a little bit hesitant about it because you’re working a slightly different muscle group or muscle groups uh for two weeks solid which I’m not used to I’m used to interchanging that between my road bike and tund drop bike

Throughout the week so a little bit cautious but it was fine by week two everything had settled down I had to be careful that I didn’t twinge anything because I got tight calvs especially as as I’ll go on to the surfaces for the running weren’t ideal but yeah I think

That being careful making sure that I was looking after my cars rolling them out stretching them and that nothing else was flaring up because of the time TR bike just allowed me to get the most out of putting out good power in that position but also maintaining the other two disciplines alongside It Spe speaking of spare batteries for the boys try that one that flashed red Yeah and lastly going on to the Run running I think was the one that I didn’t find a massive benefit of being out there for other than that it was sunny and I got a good like heat adaptation maybe um I don’t think that it was too dissimilar

To being in Cardiff or the UK in terms of a benefit um obviously again it was nicer to be in the Sun and massive privilege to be out there doing that but at the same time I think that the surfaces weren’t ideal it was quite hard concrete underfoot and luckily I had

Some decent shoes out there so I had the on um Eclipse shoes and I had the hoker Bondi 8 both quite nice and cushioned um but if you didn’t have some nice spongy cushiony shoes I think it would have really tightened your calvs even more so

Than what the bike was doing and then that could have caused some niggles and I think that that was due to the location that we were in in terms of Barcelo I think that potentially L Santa has some better Trails out there but we weren’t there we went past there a

Couple of times and we checked out and we were like yeah that would be amazing we could take people out there uh for a camp within Tire uh we could benefit from it ourselves but at the same time we couldn’t afford it uh we booked relatively late and there weren’t many

Rooms available so maybe something for the future if you’re interested in that do comment below because if we do put on a camp we might be opening that up to uh both our own clients in entire but others as well potentially we’ll see but

Yeah running I I did 90 to 100 km per week uh which is roughly an average for me at the moment um with one session instead of two sessions but on the second um longer run or longer session of the week I’d ride beforehand and then

Run with yes on the Sunday so that we were just being a bit more social because we’re out there together it is worth noting that the session that we did do was on the treadmill each week so instead of running outside on potentially hard surfaces we opted for a

Little bit more control on the treadmill yes it was hot and we did get pretty toasty in the gym um in Barcelo but it was nice to have that control nice to have that for measuring lactic Etc and just getting the work done a quality work done easily and effectively just

Outside our bedrooms essentially so yeah that’s pretty much my Roundup of lanzerotti it is the triathlon Mecca or training Mecca that everyone says it is it’s pretty amazing it’s outstanding how many people are out there to train and it was so nice to have quite a few of

You come up to me and say oh hope your season goes well Etc it’s always really nice to hear that people are supporting the channel and investing in the journey etc etc but yeah just the amount of people that were at breakfast lunch and dinner or whatever it was at the hotel

And you can see specifically that they were out there to train either as an age group or professional uh swim group Tri Group whatever it was we also managed to go and check out Sand’s Beach because we went over to see some of the Peak Performance members uh which was really

Nice and fulfilling for Yer and I just share some of our experience as well so that was another highlight of the two weeks um got to get out and spend some time away from one another as well or with each other but with other people which was always good um not that we

Were fed up of one another at all but just something else to do and talk about if you do have any other questions about what we got up to in lanzerotti do hit up the comments below check out the description below for some more kind of like newsletters or insights or blogs or

Whatever it is and yeah hit subscribe button if you got any value or insights and I hope to see you next time