We're officially 17 weeks out from Ironman Cairns 2026.
For those new here — welcome. I'm Des Trindall, a 57-year-old triathlete based in Brisbane, Queensland, juggling Ironman training around full-time work and family life. These weekly updates serve two purposes: transparency for anyone following along, and a training log I can look back on in years to come.
This week? A big one.
The Numbers: A 19.5-Hour Build Week
This was one of my biggest training weeks in a long time:
| Discipline | Sessions | Duration | |------------|----------|----------| | Swim | 3 | ~2hr 40min | | Bike | 6 | ~13hr | | Run | 4 | ~4hr | | Total | 13 | ~19hr 40min |
It marked the third week of a build phase — and I definitely felt it.
Weather Disruptions & Training Adjustments
Southeast Queensland had lingering weather issues following a recent event that unfortunately led to the cancellation of the Tweed Enduro. That race was meant to be a training hit-out, but instead it became an opportunity to double down on controlled build work.
Thankfully, we've got access to a covered pool at Redcliffe, which kept the swim sessions consistent despite the rain and wind.
Monday: Indoor Endurance + Structured Swim
With wet roads still hanging around, Monday started indoors:
2-Hour Zone 2 Ride on ROUVY
I rode sections of the 2021 Cairns course — steady aerobic work, relaxed and controlled.
2,500m Interval Swim
- 400m warm-up
- 5 x 200m freestyle (45s rest)
- 5 x 200m pull buoy + paddles (45s rest)
- Warm down
The focus wasn't speed — it was form, breathing rhythm, and catch position. Paddles are brilliant for exposing flaws in your stroke. If your catch is off, you know about it immediately.
Tuesday: Speed Work in Race Shoes
Tuesday is typically my higher-intensity day.
I aim for roughly:
- 85% aerobic (Zone 2)
- 15% high intensity
This week's session:
- 5 x 4 minutes at ~90% effort
- 2-minute full walk recovery between reps
- Cool-down jog + 1km walk
I wore my carbon-plated race shoes — the ASICS Metaspeed Sky — to get comfortable turning the legs over at speed. Effort was around 10km race pace, using heart rate to confirm intensity around the 3-minute mark of each interval.
Quality over quantity.
Wednesday: Endurance Ride + Snake Encounter
Wednesday was a classic endurance day:
3-Hour Zone 2 Ride
Redcliffe to the Nudgee Criterium Track and back.
A red-bellied black snake crossed the track mid-ride. Having once ridden over a snake while clipped in (not recommended), I was quick to give it space. I'm not sure who was more startled.
Afternoon: 2,500m Swim (Shorter Intervals)
- 400m warm-up
- 10 x 50m (accelerate first 25m)
- 100m repeats with shorter rest (30s)
- Warm down
The shorter rest keeps you honest and adds a nice aerobic edge.
Thursday: Listening to the Body
I woke up fatigued Thursday morning. HRV and disrupted sleep suggested caution.
Original plan: 2-hour ride. Actual decision: 60-minute Zone 1 spin + coffee stop.
That decision paid off.
In the afternoon, I completed:
60-minute upper Zone 2 run — building toward projected Ironman pace.
It felt controlled and productive — a reminder that smart adjustments beat blind adherence to the plan.
Friday & Saturday: Balancing Work and Long Sessions
Friday and Saturday both included 2pm–11pm work shifts (10-race programs each night). That meant careful energy management.
Friday Morning
- 2-hour Zone 2 ride
- Focus: aero position, cadence, hydration
- Short nap before work
Saturday Morning
- 1 hour 50 minute Zone 2 long run
- Focus: nutrition practice
I used my homemade gels (maltodextrin, sucrose, sodium) — a cost-effective way to precisely control carbohydrate intake per hour.
Saturday Afternoon
- 2,500m continuous endurance swim
- Waterproof headphones in, steady rhythm, relaxed breathing
Sunday: The Long Ride & Family Finish
After only about 5 hours of sleep (post-Saturday shift), I was out early for:
4-Hour Zone 2 Ride
Redcliffe → Gateway → Manly → return
Weekend traffic requires vigilance. No hero moves this close to race day.
To Finish the Week
- 20–25 minute Zone 1 shakeout run
- Met my wife at the beach after she walked the dog — it's becoming a nice Sunday tradition
- Perfect way to flush the legs after a heavy week
Reflection: Big Week Done, Recovery Ahead
At nearly 20 hours, this was one of the bigger weeks I've completed in recent years. Fatigue was present, but manageable.
Next week:
- Recovery week
- Followed by a hit-out at the Kingscliff Triathlon (Olympic distance)
- Hopefully better weather than what hit Tweed
Key Lessons From This Week
1. Adapt Without Panic
Race cancelled? Weather dangerous? Don't force it. Redirect the energy into controlled training.
2. Listen to Your Body
Thursday's HRV and sleep data told me to back off. I listened. The afternoon run was better for it.
3. Use Long Sessions for Nutrition Practice
Saturday's run wasn't just about fitness — it was about testing fueling strategies under race conditions.
4. Consistency Compounds
A 19.5-hour week isn't built in isolation. It's the result of months of steady, incremental progression.
5. Protect Recovery
After big weeks, recovery isn't optional. It's where adaptation happens — especially over 50.
Final Thoughts
Ironman preparation isn't glamorous. It's early mornings, smart decisions, adjusting when fatigue whispers, and balancing work and family life.
Seventeen weeks to go.
We stay consistent. We stay patient. We stay healthy.
See you next week.
Free Training Resources
If you're building toward your own Ironman or long-course event, these tools might help:
- Heart Rate Zone Calculator — Know your training zones
- HRV Guide for Triathletes — Monitor recovery like I do
- Training Periodisation Template — Structure your build
- DIY Energy Gels — Make your own race fuel
— Des Brisbane, Australia