MY FIRST IRONMAN / HOW I TRAINED, WHAT I LEARNED, WHAT TOOLS I USED as a total beginner
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- čas přidán 4. 06. 2024
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🏊♂️As a total noob who couldn't even swim 3 years ago, tackling an ironman triathlon was very daunting endeavor. This is the video I would have wanted to watch 12 months ago, when I was about to embark on my first ever training build for the full distance. How I trained, what tools I used, what worked and what I would change, if I could go back.
0:00 Intro
0:26 - How I got into triathlon
2:07 - finding a target race
2:45 Basic training plan & sample training week
3:56 Main focus - the bike
5:10 Calculating fitness, training load and progression
5:56 Things that helped me A LOT: Metrics, Team, Nutrition, Sleep
7:08 Tools i used: watch, powermeter, hr strap
9:16 navigating the lockdown
9:38 race CANCELLED!
10:03 Be adaptable
10:55 Ironman Tallinn
11:50 Final Build
14:22 The work is done: Final 2 key sessions
14:58 The biggest tips I would give myself, 12 months ago when starting
✪ Ironman requires a lot of commitment, dedication and especially research on the training! There are so many ways to do it. A big part of the journey for me, aside from the race, was creating and executing the training plan and nutrition strategy (ironman's fourth discipline) leading up to it. A successful training plan takes months of planning, thought and consistency, making crossing the finish line even more special.
Hope this video is of value to you, and gives you some insights that might help on your own personal journey towards your finish line. Trust me, it is worth every single stroke, pedal stroke and step to get there
Do you have any questions? And if you have already done one (or multiple), what are the things that helped you the most?
Ironman is a beautiful sport, and a one of a kind, unforgettable life experience
#ironman #ironmantraining
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My triathlon gear:
Garmin 945 watch amzn.to/3769tOL
Form swim goggles amzn.to/3nUqBxL
Basic goggles amzn.to/3l8cnrb
Underwater mp3 player amzn.to/3pVcxpP
Zone3 swim shorts amzn.to/2JaMwSt
Huub basic jammers amzn.to/3l44GCy
2xu cap amzn.to/33fk5Kg
PPRTeam Ale Cycling kit www.pprworld.it
DMT Kr1 cycling shoes amzn.to/3fwHwUc
Stages Powermeter bit.ly/3gNusKR
Cycling helmet amzn.to/3mgN6wk
Small water bottles amzn.to/3mato5K
Big water bottles amzn.to/364rBt8
Wetsuit amzn.to/375AKAZ
Rear Cassette www.amazon.it/SUNRACE-Cassett...
Best Sleep improvement tool amzn.to/3449KRD
Nutrition
My favorite Koro Shop snack amzn.to/363kUYv
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About me
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
I believe in fueling ourselves with nutrient rich foods, and filling our days with endurance training and racing, as a way to discover our deeper purpose in life, practice self realization, and advance out life.
My goal is to use film as a means to spread meaningful stories about extraordinary athletes and people from the globe.
If you love tips, reviews about ironman / trail running / adventure / unconventional lifestyles, subscribe to the channel to keep up with new vids!
Peace ✌️
Patrick Delorenzi
To check out daily adventure, training and nutrition pics:
INSTAGRAM: / patrickdelo. .
Let's connect on Strava!
STRAVA: / strava
______________
© Patrick Delorenzi, 2020
Instagram: @patrickdelorenzi
Facebook: @patrickdelorenzi
www.patrickdelorenzi.com/
For business enquiries shoot me an email at:
patrick@patrickdelorenzi.com
Peace ✌️
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°If you purchase something from our affiliate links will get a small commission with no extra cost to you. This makes it possible for me to make more videos. Thank you! - Jak na to + styl
Good vid PD :)
Get sum gloves ;)
Thank you Dr! Made the video i would have wanted to see when I started. Now i'm working on the race breakdown with all the noob mistakes lol
REALLY enjoyed the video, didn't want it to stop! Well done & thank you!
Very interesting , thank you !
Loved the video! Great quality and awesome advice and tips!
Hey Alex!! Thank you for the comment, glad you enjoyed the video
Love this video! Such good info, straight and to the point. Thanks for sharing.
Thank you Naomi 🙌
Yaaay bro that was awesome. Interesting. keep doing videos
Thank you bro
Awesome video Patrick, really good tips and a great journey.. I reckon your channel is going to be massive!
Dude, thank you so much, it means a lot! I learned so much on this platform, I would like to share my experience to help as many athletes in taking their first step
Great vlog! Thanks for sharing!
Thank you Fahad!
Well done! Congrats on your first Ironman! Great video!
Thank you!
Thanks man! Really COOL. Keep goin'.
Thank you so much!
Hey Patrick! Thanks for the time you have taken to make this awesome video! I really enjoyed it and it was very informative! Your channel is great 👍
Thank you Scotia! Hope some of this helps you achieving your goals, appreciate the comment and support : )
Thanks for sharing! Looking forward to my first one hopefully when the world opens up again.
Awesome! Let's hope it's as soon as possible
This is AMAZING! EXACTLY what I needed to watch. IRONMAN California!
Awesome!
Great information
La differenza in questi casi la fa la testa! bravo per tutto. Attendo il video della gara per le domande sui watt della parte in bici
Grazie! In arrivo video con dati e tutto il resto
Thanks for the video!!! I am going to do my first triathlon and is going to be a full distance!😀🙌🏼
Nice man! Its a great journey - which race are you doing? Cheers
Great job on your 1st IM! Well done. Great video also. Details without getting caught up in minutia. Very inspiring for those trying to find what works. Agree 💯 with your views on running. I’ve been plagued for a long time with a calf injury initially caused by overtraining. Best of luck going forward!
Hey devon thanks! Sorry for the late reply I must have missed the comment 🙌🙌
Awesome video, man! Thx a lot!!!
Hey Dude! Thank you !
great video, have a good season in 2021
Thank you, you too!
Amazing video!!! Great job
Hey Ryan! Thank man, appreciate it ❣
Crazy I was going to do Hamburg as well last year as it fell on my birthday, ended up kind of skipping this year but hopefully back to Ironman races soon
IM on your birthday?? That would of been the sickest combo! Tbh I defered to this year, but after they rescheduled it, I chose to take the voucher valid up to 2024; I would like to race in "normal" conditions, no travel restrictions etc - What did you end up doing? Are you going to race this year? Cheers!
Nice video, keep them coming! I would be interested in how you created your training plan and used strava to plan, track and analyse your workouts! Would that be an interesting topic for a future video?
Hey Dreamor, thak you! Polanning on making more in depth videos about the training yes, and also how I am adapting it this year to make the results better
Hi, how did u know how much distance to cover in ur long bike, swim and runs? Did u have a target distance or a timing (u said that for bike it was 4-6hrs).
Btw, awesome journey and love ur video style. Am training up for my first 70.3 next year and am using ur vid as a great guide!
Awesome vid PD!
Very informative. I had weight loss surgery 2 weeks ago and my goal is to finish an IM!
Hey that’s awesome!
Great video! Well done👍🏻
Thank you dave
Been loving your videos, aiming for my first triathlon (70.3) this summer, hoping to find another short one before that to try, otherwise I will try the local Triathlonclubs smaller "comps". Am vegan so extra happy about seeing a plant based athlete!
Hey Jenny! I think progressing thru the distances is a solid way to go about the sport! I must admit I blew through some doors a bit fast and am paying the price for it now with some annoying injuries. Good luck with your endeavours!
Patrick, awesome vid and commitment to overcome so many obstacles to make it happen! Can you elaborate on what you mean by “train the fatigue”? I saw a clip of your stats for Fatigue, Fitness & Form. Did you use these at all in “training the fatigue”?
Hey man sorry I missed the comment - training the fatigue means swimming 1h one day and riding 2h, the next day running anc cycling, and the day after that when you feel like a burnt piece of crisp and just want to lie on the couch you go out training haha - you get used to doing efforts in a super fatigued state
awesome effort 👍🏼
Thank you YUSRIZAL 🙏🙌👐
I do a lot of Nightshift work but dayshift as well did my first Olympic tri in the September 3:26
Always struggle after Nightshift week to train hoping to get a 70.3 done next year ..
Wow man how did you manage double shift + triathlon 😱 you’re a legend 💥 🔥
Congratulations Patrick and thanks A lot for sharing your insights and experiences! As I am preparing for my first 70.3 I wondered why you didn’t have any strength training units in your plan. Did you do them on top or did you simply not focus on it?
Hey Diego! Strength training in my opinion and personal experience can be very tricky and might Lead to an injury if not done correctly. Think about Kienle tearing his hip flexor just a couple of days before Kona in 2019 doing a lunge. I kept it at a minimum as in I would bust out some abs and core work + push-ups in the morning, mixed in with some stretches like downward facing dog! Btw stay tuned, full IM 70.3 training breakdown coming on the channel very very soon! What race are you signed up for?
Thanks Patrick!! I am now recovering from a runners knee and doing some hip stability and core strength to avoid it in the future. Arms also for the swim as there are no pools open... I signed up for Zell am See 70.3 August 2021. I stay tuned. Thanks!!
Solid effort! If you need any training advice, do let me know ;) I had a few of my coached athletes in Tallin finishing pretty well.
Thank you Janis!
Another awesome video. I'm new to the sport and wondered do you not factor in any strength training? I'm hearing more triathletes and those who do ironman focusing more on this now that they did before?
Hey Scott, right now I am doing a bunch of strenght, yes! It’s something that I have incorporate this year as it is for sure beneficial. The thing is, it’s a double edged sword: it increases injury risk if done with weights. Preparing for tallin, which was my only shot in 2020, I decided to focus on only tri specific training, + some core strengthening basic stuff (planks, push-ups with bosu ball, some squats). This year I am doing more kettlebell and resistance band stuff, weighted squats, light deadlifts ✌️ videos about all this stuff coming, the first will be swimming related, then running, then strenght
@@PatrickDelorenzi ah right, understood! Definitely is a double edge sword. I’m in the middle of putting together my plan for a race (my first one) I have in September so I thought I’d ask about the strength aspect of training so that I don’t miss anything out. Looking forward to the next lot of vids listed 🤘🏻
Grande!
Grazie andre!
dude...im 6 weeks away from my first IM(busselton).... appreciated this well structured video
How did it go?
Thanks for the video, Patrick. How did you cope with not swimming at all to open water swimming? I am the same as you, cannot swim but want to challenge myself to triathlon.
Very slowly! I started by getting in my local lake and swimming easy for 2-3 minutes. Then 5, out and back, and then you just get more confident. A wetsuit helps, and so does having an orange inflatable swimming buoy that you can hang on to to chill if you are tired! Go with someone who can stay on shore and look out for you
Thanks for this man! Did you wear your watch when cycling? Trying to figure out the best way to do brick workouts for example. Should I just do a workout on the edge and then put the watch on when putting running shoes on.
Thanks
Hi! yes, I always track everything from my watch, even zwift sessions, in order to upload them from the watch to garmin connect and have all the training stress score, load, and training effect values within the connect app. This way you have a consistent weekly and monthly training load score so you can monitor build phases and recovery weeks. thank you for the comment!
@@PatrickDelorenzi great thanks for the feedback! I assume you just disable syncing for the bike computer then so you can use it for the workout but it won’t double sync to garmin connect?
Also one more thing if you don’t mind me asking (going to try for an Ironman next year). Do you think it is important to wear the watch all day? I am an apple guy so love my Apple Watch and only just ordered the garmin for triathlon stuff. I was going to just wear it for the workouts but not sure if I need to be wearing it all day for any recovery stuff.
Thanks for your help (and btw congrats! )
Hi! I have a Bryton computer so it does not sync to connect; strava I just delete one of the two
Bravo
Grazie!
Top! Condiviso su 4running
Grande Dan ❤️
Good video
Thank you Kaydan
Do you have dual sided or single sided power meter?
Single sided! Already gives a lot of info, more than enough for my weak ass legs lol (it's on the left side so its my weakest)
Would I be right in saying that to do a full Ironman, you need be at the level of ""Athlete"" fitness wise?? I've a full coming up next year, and that's the level of fitness I'm telling myself I have to be at- an "Athlete".
Yes I would agree. It will become a big part of your life and transform you into an athlete, especially if you are gunning for a 12 hour or less finish time.
You will become an athlete training for a full Ironman, there is no way around that, and in my experience the biggest thing Ironman gave me is making me understand how precious and life transforming being physically fit is
@@PatrickDelorenzi patrick what Does the word 'athlete" mean to you ?? Does it mean a certain level of fitness ?? Or the hours per week put into a sport?? Or of a person is competitive or not?? What does the term Athlete mean to you?? Thanks again.
@na-dk9vm regarding 70.3 / Ironman, to me it means being at a high enough level to be able to go out and run / ride with strong riders / runners, and enjoying it
What is the 19:29 time for?
I think it was the time of day
What is your next goal ? Are you planning to make sub 10 hour ironman within few years ?
I am going to try and get my time down as much as possible yes; for now I want to get as close as I humanly can to 10h, then we will see! Sub 10 would be a dream come true, but it will require a lot of hard work
Tell us abt your fibromyalgia journey
I promise I will, it's just a very tough subject for me to talk about. But I will
@@PatrickDelorenzi ibdo undrestand.... but pleaase do it
Man, but those power meters are so expensive.
Hey Paul! Yes I agree, on average they are expensive, but you can find a left side Stages crank for under 290€ new on the stages site 200€ used on fb marketplace - and man it is 100% WORTH IT. Today marks exactly 1 years since I installed it, and trust me when i say that what I got out from those 200€ invested is worth tenfold! If you can, it is a very valuable investment for progression. Happy training!
@@PatrickDelorenzi $200 seems fine. Even a bit more. I'll look. Thanks.
It's disappointing that you didn't talk much about the beginings. The shorter distances and when you first started.
Hey Roy! Thank you for the comment! I made a whole video about how I got into 70.3 + training, check it out - czcams.com/video/kSWVpXbtBYU/video.html
@@PatrickDelorenzi thanks
Awesome journey bro!! I am on the same journey and am making content about it over on my channel! Check it out if you want ! Keep it up man !!