How I Trained for My Second IRONMAN (and went Sub 11 hours) DATA, METRICS, GEAR & Full Training Plan
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- čas přidán 12. 06. 2024
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00:00 Intro & Table of contents
01:16 Welcome to the channel
01:45 Why do an IRONMAN?
03:00 Learning by Experience
03:15 Context
04:00 2021 fitness drop Covid + pericarditis fitness drop
04:35 1 hour + PB on the same course
05:06 Data, gear and metrics
06:26 Training Fundamental Principle
07:09 Key Metrics , pacing and Intensity Factor
08:40 Training Peaks, TSS, CTL, ATL
10:36 Changes, listening to our body, extra recovery
11:14 creating the plan and starting from scratch
13:00 Base phase
13:50 Training with Power & data
14:16 Training objectives and Main Focus
14:57 Bike Training guidelines brakedown
16:50 Swim Guidelines
17:06 Run Training Guidelines
17:24 Training Build
18:29 Training = Positive thing in our lives
19:08 Sample Training Week
20:24 What I changed & what i kept the same
21:30 Listen to your body
21:53 Longest Sessions
22:16 Key Sessions
22:45 Key Weekend
23:43 Average time trained
24:05 Sample "Baseline" Week
25:48 Biggest Volume Week
29:46 Training Realizations
30:28 Race sign up
30:51 Training Debrief
32:44 Training Totals
34:11 Extra tools and tips
37:13 The importance of Recovery
38:38 Final Thoughts
Thanks for watching 🙏
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My triathlon gear:
Sumarpo Victory Wetsuit (code PATRICK15) www.sumarpo.com/products/suma...
Garmin 945 watch cutt.ly/HTxTFxt
Form swim goggles cutt.ly/HTxTFxt
Basic goggles cutt.ly/HTxTFxt
Underwater mp3 cutt.ly/HTxTFxt
Zone3 swim shorts cutt.ly/HTxTFxt
Huub basic jammers cutt.ly/HTxTFxt
PPRTeam Ale Cycling kit www.pprworld.it
DMT Kr1 cycling shoes cutt.ly/HTxTFxt
Stages Powermeter bit.ly/3gNusKR
Cycling helmet cutt.ly/HTxTFxt
Small water bottles cutt.ly/HTxTFxt
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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
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Peace ✌️ - Sport
Dude,this is GOLD!Awesome job,everything explained in fine details.Thank you and congrats on your new PB.
I was about to comment the same words. GOLD content
Ahah thanks guys! 🙏🙏🙏
This is great stuff. And great to hear from a guy that started at zero. Great information and inspiration for us average joes
Glad you enjoyed it John! Thanks
This is really great stuff bud. I am on my 10 IM and still having issues with marathon, and keep running on tired legs.
Thank you boss, marathon really is a tough one to crack and I have yet to do it also for the same reason as you
Your channel is like a secret surf spot...heaps of substance and fun but not a lot of people gets to enjoy it(only 5k subscribers). I wont be surprise you hit 1M next year....so please keep posting vids. A video about swim sighting would be appreciated.
Hey Dektae! Thank you for the support - will make the video!!
Gold! Thanks for all the info and inspiration!
Thanks for the comment davoudi
Well Done! Awesome! Thank you for sharing - continued success
Thank you 🙏 Rhodrick
go go go!
🙏🙏🍀
Eesti is such a beautiful country, so jealous! Love the amount of data put into these videos and to see the progression from your first 70.3!
Thank you Tom! I am very happy with the direction the training and racing is taking
Thank you
This video is a pure gold! Thank you for sharing your ironman experience and congrats in such a great performance! 🙂🚀
Thank you Samuel, I’m glad you enjoyed it 🙏
Bravo!!
🤩
Considering doing my first Ironman next year & this video has been very in-depth & informative! Thank you! Great stuff!
Stoked for you Lee!
Another great video, I raced Tallinn last year a great race and Vegan Restoran in the city is an amazing Vegan restaurant. It's great to see you back racing and smashing it. Keep up the inspiring content!!!
Ahah I didn’t get to try vegan restoran! Next time. But I did get my first vegan pizza kebab that I have had in 5 years and it was AWESOME
Thanks for sharing Patrick! Great job. Keep going!
Thank you Julius!
Fantastic video, thank you 🖤
Thank you Dan 🙏
Thanks for the content dude
Thank you for the comment AN!
Thanks a lot for sharing everything!!! Really valuable stuff!
Thank you mind!
Patrick - outstanding video and tips. Long distance swimming is the only sport preventing me from trying triathlon and maybe a half Ironman in the future. Can swim but not efficiently. These tools definitely improves your form and technique. I plan on trying some of these to become a better swimmer. Thanks for sharing. - Your starve buddy Prince K. 😊
Hey Prince! Thank you so much for the comment, I’m glad you might find some useful things from these videos 🏖🏖
Nice video mate and congrats on completing your 2nd Ironman! Especially after the injury issues you faced it was a great effort and also gives hope to others in a similar situations. I am aiming for my first 70.3 in March 2023 and have learned a lot from your videos so thanks for that. Keep up the good work and good luck for your future endeavors.
Hey Daniel! Thank you for watching and the support 🙏 Stoked for your goal, enjoy every minute of the journey because it really is awesome 💫 Happy training
Superb content, thank you for taking the time to put this together. You are clearly a clever fella to self teach for such an epic journey!
Hey Thank you Allan! Have a great day
Great stuff! 💥👌
Thank you JHV!
Authentic and really informative vid! Completed the 70.3 in Tallinn and planning on the full one next year. Many of these tips I will utilise for sure. Thank you!
Thank you Austin!
Great Recap 👌🏻👌🏻
🙏🙏
Thanks Patrick, I'm finding your content so helpful - have booked on to my first 70.3 and looking forward to the journey :)
Hey Scott! Stoked for you, let us know how it goes
Hot stuff Bro, you smashed it… well done!
Thank you 🙏 ironCEO !
Great video Patrick you explain the information so well. It must take a lot of knowledge and skill to produce these great video’s on top of your Ironman training. Thank you😂
Thank you for the nice comment antleighton 🙏🙏
Mega useful video Patrick! Sincerely thank you for your super hard work and total dedication and commitment, sharing with us. You are building the triathlon community and creating new Ironmans :) YOU are an IRONMAN :) keep us posted with your latest content and hopefully see you in some races next year! could you do a video on the races you are planning and your calendar for next year please? thank you!!!!
Thank you auuu auuu I will try and make other videos; unfortunately I almost never sign up for any event more than a month before so it’s not easy to give a precise outline of the year. Like right now I was supposed to do an event next week but I tweaked my back so probably it’s not gonna happen
Can’t wait for the full race breakdown! Thanks for sharing this with us!
Coming Monday I hope!
Great info and lessons learned. Looks like another data point highlighting the importance of cycling in training.
At the moment yeah cycling is my number one priority!
Great video, thanks again I have enjoyed your channels for the last 2 years. I’m going to try the maple syrup, and some redbull for my first IM length bike leg. I plan to ride these 112 miles on the 29th of this month
Go for it man, i personally would take a caffeine gel rather than a redbull but only because i don't like redbulls taste
@@PatrickDelorenzi I have 3 Maurten 100 gels I plan to have one an hour for the first 3 hours with the maple syrup and a honey stinger bar. With G1M sport in my bottles and LMNT electrolyte’s as well I have tested the plan should give me 80 grams of carbs per hour feeding every 20 minutes for 6.5ish hours on the ride
Amazingly detailed account of your training Pat! I was most surprised by the relatively "light" running load. Seems like the many hours of leg work on the bike at Zone 2 must have made up for that potential running deficit. Good to know, as long Z2 rides on the bike can be a lot more enjoyable than long Z2 runs (as its easier to find people who will do it with you!)
Hey Ed! Thanks for watching - for the run volume, I have come to the realization that I can just basically click into a 5:30 pace and run kind of “forever”, even with minimal training. So at the moment all I do is maintain that status. The problem would be if I wanted to get that pace down, I would need to run a lot more. We will see! 🙏🙏
Great video and brilliant race time
Thank you OVA 🙏🙏🙏
Grande Patrick!
Grazie 🙏
Epic video as always! You should consider coaching man!
Hey DDS !! Yeah coaching would be sick, for now I’m focusing on getting as much experience and applied knowledge as possible 🙏🙏 but who knows in the future maybe
Great video mate. I’m training for a 100km tri at the moment (PTO type setup) with the hope of building into an Ironman. I spent 4 mi the training for an Ironman at the start of 2021 and ended up riddled with injuries and could not run. So your thoughts on reduced volume of running and nothing over 25k or so are things I will look to implement. Same as the video on your first one where you really limited running. I think that will have to be me for awhile.
Hey D bo" i think it's a sensible option especially for the first on; the first one is already so complicated just to get to the start line in decent shape, and it will never go like you want it to ahha. You will always want to do a second one. Even if you went sub10 in the first, then you would want to go to kona etc etc. twice a week is way more than enough, this year I will do more race pace blocks in the long runs
🔥🔥👀
🙏🙏
Well done! Thank you for this great video! What an epic journey! The performance metrics and how to measure them in detail (including the tools used) could be the focus of a new video (tss, ftp etc...) ? This part was the least clear to me.
It would be a great video I agree! Will do my best to dove into it
Awesome breakdown! Gonna follow you on Strava. Do you have a copy of your full 4 month training plan that you’d be willing to share?
Hey IMBEARDO I will try and make it, for now you can check the sample build I use docs.google.com/spreadsheets/d/1tJlD-sPfa1bG-OdD7HAq0PgjOCkMM583sXt18SOn5Tk/edit or you could go to strava and see all the sessions, but I did freestyle quite a lot. The most important thing is to get the weekly TSS in by any means necessary
This is awesome! I am only 3mos for IM70.3 with good 2mos base and 1mo oly training which i recently finish. Can i use your training as pattern for 70.3? Or it should be totally different? This is my comeback race since 2016 i really want to get that sub5hrs 70.3. Thanks you cheers from Philippines
For the 70.3 I would watch the 70.3 training vid I made, it has some good points. That being said, This could be a good schedule provided you adjust the big sessions to make them shorter, yes, but intensity factor and generally the intensity needs to be higher since you will be racing at 0.8 intensity factor during the race and not 0.7. But yeah, it can work! Just reduce the volume to some sensible values for a 70.3, both during the week and especially in the weekends. Also all the nutrition stuff here in this vid is way better
@@PatrickDelorenzi thank you so much. One more thing i always experience cramps on vastus medialis or the teardrop muscle i though its bcoz of lack of salt since im heavy sweater i simulated it on training and did not cramp but on the race i still cramped. Maybe i need more training volume to solve this issue during racing. I really hate the feeling getting off the bike cramped and limping during T2.
Cramping ime is due to lack of conditioning of the muscles more than salt, but that’s just my experience. I never ever have cramps apart from in my calves during the swim, and it’s because of too little conditioning for that specific contraction, that happens only during long distance swims so it really can’t be trained or at least I don’t know how to! Do a million brick session, for sure take in salts (I did 2 salt caps + at least 3 or 4 bottles of Gatorade endurance during the bike and Gatorade every aid station on the run), unfortunately though I can’t really help because I never get them. Good luck!
Maybe you are also over biking? And your legs are too fatigued. It might be worth switching up to a higher cadence during the bike
@@PatrickDelorenzi i will definitely try that thanks. Maybe bcoz I dont have the luxury of time since i have a full time job. I'll try to squeze some 30 to 45min easy run on lunch time to increase my running volume thats on the same day of my morning bike session. I really appreciate your help!
What tri bars are on your TRI bike?
Hey Walid, topic is specifically addressed in this video czcams.com/video/3GbIzuNMgVU/video.html
Is a sub 12 ironamn possible in 19 months training ??
Currently:
I can train 4-6 days per week.
Swim needs work
Bike is OK
Run is slow (but can finish a marathon in around 4.45.
If I built now (generally) is it possible to get in shape to finish a fill IM sub 12 hours ?? In 19 months, August 2025???
I think it is DEFINITELY POSSIBLE! Go for it
@@PatrickDelorenzi yeah, a sub 12 is my goal to finish the IM. I think it's a respectable time to finish my first one.
What is the most tough discipline out of three ones?
In my opinion swimming is the biggest and hardest barrier for entry, but the hardest discipline is definitely the run. It’s just brutal
@@PatrickDelorenzi
I understand you because running is considered the final challenge in a race. For me, however, cycling is the more difficult discipline to train for, while running feels a bit easier. (I am training for myself, but I have a dream of participating in an Ironman.) Wishing you good luck and the best race time!
Hey dude 🫡 Hope you are doing good, are you familiar with the WHOOP 4.0? I switched recently and try it, but I’m not sure if it fits better than other tech devices in terms of recovery, performance. Perhaps you did some tech videos, have to check it - but that could be a nice topic for a video ❤️
Hello AM! Still haven’t tried the whoop, but I would love to!