At 57 years old, training for an Ironman isn't about ego. It's about consistency. Structure. Adaptation.
With 18 weeks to go until Ironman Cairns, this week didn't quite go to plan — but that's Ironman training in the real world.
Between work, family commitments, and unpredictable Queensland weather, sometimes you don't control the conditions — you control the response.
And this week, we pivoted.
The Tweed Enduro Cancellation – A Smart Call
The Tweed Enduro (1.9km swim / 90km bike / 21.1km run) was scheduled as part of the build toward Cairns.
But with severe weather forecast across the Gold Coast and Tweed region, race organisers made the difficult — but correct — decision to cancel the event.
It's never easy:
- Athletes train for months
- Accommodation is booked
- Time and money are committed
But safety comes first. Full credit to the organisers.
From a training perspective? We adjusted.
Ironman Training at 57: Freshened, Not Tapered
At 18 weeks out, I wasn't fully tapering — just slightly freshening the legs.
The goal right now isn't peak fitness. It's sustainable momentum.
Monday – Rest Day
After a solid prior weekend of volume, I took a complete rest day. Recovery is training — especially in your 50s.
Tuesday – 90-Minute Zone 2 Aerobic Ride
A steady aero-position ride along Brisbane's bike paths.
Focus areas:
- Holding consistent power
- Staying in aero position
- Practicing hydration between the arms
- Smooth cadence
Zone 2 remains the backbone of Ironman success.
At this stage, 80–90% of training should still be aerobic.
Wednesday – Threshold Reminder + Swim Form
Morning Run: 4 x 4 Minutes @ ~Half Marathon Effort
- 2-minute walk recovery
- Heart rate around 148–152 bpm
- Focus on breathing and control
The key here wasn't smashing pace — it was reminding the legs what race effort feels like.
Afternoon Swim: 8 x 200m (Form Focused)
- 300m warm-up
- 4 x 200m freestyle
- 4 x 200m pull + paddles
- Controlled aerobic effort
- Total: ~2000m
At 57, I swim smarter, not harder. Body position, glide, and breathing efficiency matter more than brute force.
Thursday – Race Prep Ride (Before the Cancellation)
Bike set up in race trim:
- 404 front wheel
- Disc rear
- Short activation ride
- 2 x 2-minute efforts slightly above race pace
Just enough to wake the legs up.
Then the cancellation text came through.
Time to pivot.
The Pivot Weekend
Saturday – 3-Hour Indoor Ironman Simulation Ride
Weather was unsafe outside. So we adapt.
On the trainer:
- Ironman Cairns course loaded
- 3 hours steady Zone 2
- No big tempo pushes
- Focus on position and durability
Indoor sessions build mental resilience — and muscular endurance.
Afternoon: 2.6km Continuous Swim
- Tri suit + swim skin
- Simulated open-water effort
- Comfortable, sustainable pace
- Finished feeling like I could continue
That's the goal 18 weeks out — durability, not destruction.
Sunday – 1hr 45min Zone 2 Run
This is where Ironman fitness is built.
Steady aerobic run. Gel practice (60g carbs per hour). Form maintained. Strong finish.
I felt like I could've continued another hour — exactly where I want to be this far from race day.
Afternoon: 30-minute Zone 1 recovery spin indoors.
Nothing heroic. Just consistent.
Key Takeaways – Ironman Build Phase
At 18 weeks out, the focus is:
✔ Aerobic Durability
Long Zone 2 sessions build the engine.
✔ Controlled Intensity
Small reminders of race pace — not full race efforts.
✔ Nutrition Practice
Race fuel tested in training.
✔ Adaptability
Missed race? Adjust volume, don't panic.
✔ Recovery Matters
You don't get fit during training. You get fit when you recover from it.
Racing Ahead
Upcoming events:
- Kingscliff Olympic Distance
- Raby Bay
- Moreton Bay Long Course
Plenty of opportunities to test race readiness before Cairns.
The build continues.
Training for Ironman Over 50
If you're over 40 or 50 and training for long-course triathlon, here's what matters most:
- Structure beats chaos
- Zone 2 is your friend
- Recovery weeks are non-negotiable
- Consistency > intensity
- Listen to your body
Ironman isn't about one big week.
It's about stacking 18 solid ones.
Free Resources
If you'd like help structuring your own plan, I've built free tools to make it simple:
At 57, I'm not chasing ego.
I'm chasing execution.
18 weeks to go.
Enjoy the process.
— Des Brisbane, Australia