With 10 weeks to go until Ironman Cairns 2026, the training is starting to get serious. The volume is building, fatigue is beginning to accumulate, and every session now has a very clear purpose.
For those new to the journey, I'm Des Trindall — a 57-year-old triathlete based in Brisbane, Queensland, training for Ironman Cairns in June 2026. These weekly updates serve two purposes — to document the journey and to share insights from over 40 years in the sport to help other athletes along the way.
Training Structure – 10 Weeks to Go
This week marked Build Week 2 of a four-week block, leading into the Moreton Bay Triathlon on 10 May, which will serve as a key race-specific hit-out before Ironman Cairns.
The focus at this stage:
- Consistency — maintaining the training rhythm
- Endurance development — building long-session capacity
- Race-specific pacing — dialling in Ironman power and pace
- Nutrition practice — training the gut alongside the body
- Fatigue management — knowing when to push and when to pull back
Monday – Recovery Ride
The week began with a 60-minute recovery ride. These sessions are about flushing the legs, promoting recovery, and preparing for the workload ahead.
After a solid previous weekend, this was about starting the week fresh but controlled.
Tuesday – Bike + Brick Run
Tuesday included:
- 90-minute Zone 2 ride
- 2 × 4-minute Ironman power efforts
- 20-minute run off the bike
The goal here was to introduce race-specific power, build fatigue resistance, and practise transitions.
Power is my preferred metric during these sessions. While heart rate is useful, power gives immediate feedback and allows for more precise pacing — critical for Ironman racing.
Wednesday – Long Run + Swim
A key change in my training structure this week was splitting the long run and long ride across the week.
| Previous Structure | New Structure |
|---|---|
| Saturday – Long Ride | Wednesday – Long Run |
| Sunday – Long Run | Saturday – Long Ride |
At 57, recovery becomes increasingly important. Splitting these sessions allows better performance in each and reduces injury risk significantly.
Long Run
- 1 hour 45 minutes – Zone 2
This will progressively build to 2 hours 30 minutes, but I won't go beyond that duration. The risk-to-reward ratio beyond 2.5 hours simply isn't worth it in terms of injury and recovery.
Swim Session – 3,000m
- 400m warm-up
- 15 × 100m freestyle
- 10 × 100m with paddles and pull buoy
This session focused on fatigue resistance, strength endurance, and sustained pacing. Training under fatigue is critical at this stage of the build.
Thursday – Indoor Ironman Power Session
Thursday featured a 90-minute indoor bike session:
| Segment | Duration |
|---|---|
| Warm-up | 15 minutes |
| Ironman power efforts | 3 × 18 minutes |
| Recovery between sets | 3 minutes |
| Cool-down | 15 minutes |
Even indoors, nutrition remains a priority:
| Metric | Current | Target |
|---|---|---|
| Carbs per hour | ~80g | 90g+ |
Training gut tolerance alongside fitness is one of the most overlooked aspects of Ironman preparation — training the gut is just as important as training the legs.
Friday – Controlled Speed Run
Friday's session:
- 10-minute warm-up
- 4 × 4 minutes at ~90% effort
- 2-minute walk recovery between efforts
These sessions focus on:
- Running form and cadence
- Breathing control
- Speed development without excessive fatigue
This approach builds efficiency while minimising injury risk.
Saturday – Long Endurance Ride
Saturday featured the long ride of the week:
4 hours – Zone 2
Key focus areas:
- Steady power output
- Consistent nutrition (every 15 minutes)
- Building endurance under fatigue
Nutrition strategy:
- ~70g carbs per hour
- Fuel every 15 minutes
- Additional carbohydrates via solid food snacks
The goal is to finish strong and comfortable, not exhausted — a key indicator of good endurance development.
Sunday – Run + Swim (Double Session)
60-Minute Upper Zone 2 Run
This session focused on running near Ironman race pace and monitoring pacing improvements.
Encouragingly, pace is now approaching expected Ironman marathon pace — a strong sign with 10 weeks remaining.
3,000m Wetsuit Swim
This weekly session helps:
- Simulate race conditions — warm water and wetsuit
- Adapt to wetsuit resistance — different stroke dynamics
- Build endurance — progressively toward 4,000m
Swimming in a 28°C indoor pool helps simulate Cairns race conditions and build heat tolerance.
Weekly Summary
| Metric | Value |
|---|---|
| Total Training Time | ~14 hours |
| Phase | Build Week 2 |
Key Takeaways – 10 Weeks to Go
Consistency is everything — The focus remains steady, controlled training. No hero sessions, no shortcuts.
Recovery matters more with age — Splitting long sessions across the week improves performance and reduces injury risk. A small structural change with a big impact.
Nutrition practice is critical — Training the gut is essential for Ironman success. You can't start fuelling strategy on race day.
Zone 2 training works — Pace continues to improve at lower heart rates. The aerobic engine is getting stronger every week.
Looking Ahead
With 10 weeks to Ironman Cairns, training will continue to build:
- Volume increasing toward peak weeks
- Race-specific sessions becoming more frequent
- Fatigue management becoming critical
The goal remains simple: arrive in Cairns fit, healthy, and ready to execute.
Because in Ironman preparation — consistency beats intensity every time.
If you're building toward your own Ironman or long-course event, check out my training plans or get in touch for personalised coaching.