Welcome back to another update on my Road to Ironman Cairns 2026.
For those new here, my name's Des Trindall — a 57-year-old triathlete based in Brisbane, Queensland, balancing work, family, and training for Ironman Cairns in June 2026.
This week marks 14 weeks to go, and if there's one thing I'll say upfront…
Not every week goes to plan.
The Reality of Training – A Rough Start
The week didn't exactly start the way I had mapped it out.
Late Sunday night, I woke up with a severe toothache — the kind that doesn't let you lie down, doesn't let you sleep, and definitely doesn't let you train.
By Monday morning, I was in the dentist chair for an emergency appointment… and the result?
Tooth extraction.
Not ideal.
That meant:
- No training Monday
- Limited training Tuesday
- Ongoing discomfort for most of the week
But this is the reality of long-course training — things happen, and you adapt.
How I Structure My Training (Build Phases Explained)
This week was supposed to be part of a build phase, so let me quickly explain how I structure that.
I work in 4-week blocks:
- Weeks 1–3: Build (increasing volume and load)
- Week 4: Recovery (reduced volume, adaptation phase)
For example:
| Week | Long Ride | |------|-----------| | Week 1 | 3 hours | | Week 2 | 3.5 hours | | Week 3 | 4 hours | | Week 4 (Recovery) | ~2 hours |
That recovery week is where the magic happens — that's where your body adapts and fitness actually improves.
This week (14 to go) was meant to be Week 2 of a build phase… but the body had other ideas.
Adapting the Week
Tuesday – Keep It Light
Still feeling the effects of the extraction, so I kept it simple:
- 60-minute indoor ride
- Easy effort, just turning the legs over
No hero sessions — just staying consistent.
Wednesday – Back Into It
Starting to feel a little better (still sore), so:
- AM: 60-minute Zone 2 run
- PM: 2,500m swim (interval-based)
Nothing fancy, just controlled work. Steady pacing, no overreaching, focus on rhythm.
Thursday – Building Again
- 1hr 50min ride (~50km)
- Included 2 tempo efforts
Still mindful of recovery, but trying to get something out of the week.
Friday – Quality Run Session
- Warm-up jog
- 5 × 4-minute efforts at ~90% of threshold
- Heart rate: 148–152 bpm
This was a good sign — pace was strong, and the legs felt good.
Saturday – Listen to the Body
Bad sleep. Still sore. Just not right.
Took the day off.
And this is important…
Sometimes the smartest session is no session.
At 14 weeks out, there's no need to panic. Missing one day won't cost you your race — but pushing through when your body is telling you not to absolutely can.
Adjusting the Plan (Not Breaking It)
Instead of forcing the long ride on Saturday, I made a smarter call:
Move it to Monday (my day off work).
This way:
- I still get the session done
- I don't compromise recovery
- I stay on track long-term
That's the difference between reacting emotionally and thinking strategically.
Sunday – Back on Track
2-Hour Zone 2 Run
- Target heart rate: ~125 bpm
- Expected some cardiac drift late in the run — got it
- Pace dropped slightly but remained consistent
3,000m Endurance Swim
- Straight through
- Focus on rhythm and efficiency
A solid way to finish a disrupted week.
Key Takeaway – Progress Isn't Perfect
This week is a perfect reminder:
Training isn't about perfection — it's about consistency over time.
You will have:
- Bad days
- Interrupted weeks
- Unexpected setbacks
What matters is:
- How you respond
- How you adapt
- How you stay consistent
At 57, training for an Ironman, I've learned this:
Listen to your body. Adjust the plan. Keep moving forward.
What's Next
The long ride I missed gets pushed into next week — and we roll straight into 13 weeks to go.
We're still building. Still progressing. Still on track.
If you've made it this far, thank you for following along on the journey. If you're on your own endurance journey, keep showing up and putting the work in.
Until next week — stay safe out there.
— Des