We've hit 8 weeks to go on my road to Ironman Cairns — and this week was a reminder that smart training isn't just about what you do, it's about what you're willing to change.
For those new here, I'm Des Trindall — a 57-year-old triathlete based in Brisbane, Queensland, training for Ironman Cairns in June 2026. These weekly recaps serve two purposes: documenting the journey, and sharing insights from over 40 years in the sport.
This week was Build Week 4 in the current block, and while the numbers looked solid, the real lesson was about listening to your body and adapting when you need to.
Weekly Structure: The 14-Day Recovery Cycle
One thing I've learned at 57 is that the standard "rest every 7 days" approach doesn't always work for older athletes. I now operate on a 14-day cycle — taking a full rest day roughly every two weeks, adjusted based on how I'm handling the training and fatigue.
The key is being honest with yourself. Recovery isn't optional — it's part of the plan.
Monday – Full Rest Day
The week kicked off with a complete rest day.
No training. No "active recovery." Just rest.
At this stage of the build, these days are essential for absorbing the training load from the previous block.
Tuesday – Easy Bike with Ironman Efforts
A nice easy Zone 2 ride with 2 × 4-minute efforts at Ironman power.
The purpose here isn't intensity — it's about starting to get the body used to the pressure on the pedals at the power I'm targeting for Cairns. I'm aiming for around a 5 hour 15 minute bike split, which is ambitious at 57 — but the numbers are tracking well.
Wednesday – Long Run + Swim (Double Day)
Long Run: 2 Hours 15 Minutes (Zone 2)
This was a strong session. I've been working on practising race nutrition during long runs — targeting 90g of carbs per hour — and I'm finding my gut is handling it well now with no stomach upset.
The run itself felt controlled and comfortable, and I finished strong — which is exactly what durability looks like in practice. That ability to run well in the final 30 minutes of a long session is where the real gains show up.
Swim: 2,500m (Structured Intervals)
In the afternoon, I hit the pool for a structured session:
| Set | Details |
|---|---|
| Warm-up | 400m freestyle |
| Main Set 1 | 10 × 100m on 2-min mark — focus on form |
| Main Set 2 | 10 × 100m on 2-min mark — with pull buoy + paddles |
Adding the pull buoy and paddles in the second set does two things:
- Simulates the wetsuit position (hips up, back end high)
- Adds load to the arms and shoulders for strength
I'm seeing swim times dropping without even pushing the pace — the efficiency is building naturally.
Thursday – Indoor Bike + Brick Run
Structured Bike Session (Indoor Trainer)
I'm using Rouvy on the Cairns course, which is great for race-specific preparation:
- 15 min warm-up to Ironman power
- 3 × 18 min at Ironman power output (~75% FTP)
- 3 min spin recovery between efforts
That gives me close to an hour at race power, which is critical at this stage. I use power pedals and a smart trainer for accuracy indoors.
Brick Run: 3km (Tempo)
Straight off the bike:
- 1st km: Easy, letting the body slide into the run
- 2nd km: Firm effort
- 3rd km: Easing off as warm-down
I finish about a kilometre from home, which gives me a walk back to make sure the legs are ready for the next day.
Friday – Speed Run + Wetsuit Swim
Speed Run: 4 × 4 Minutes at 90% Effort
This is my one quality run session per week:
- 10 min warm-up (down to the beachfront at Margate)
- 4 × 4 minutes at ~90% effort (HR around 148–152)
- 2 min full walk recovery between efforts
Here's where it gets interesting — the pace gains are real:
| Metric | When I Started | Now |
|---|---|---|
| Pace at 90% effort | ~4:40/km | ~4:15/km |
| Heart rate | 148–152 | 148–152 (same) |
Same heart rate, 25 seconds per kilometre faster. That's aerobic efficiency improving in real time.
The walk recoveries are deliberate — I'm not building on fatigue here. The goal is good form, good breathing, and good cadence at higher speeds.
Wetsuit Swim: 3,800m (Pool)
Later in the day, a full race-distance swim in the wetsuit.
Why wetsuit practice in the pool? Because Cairns will be a wetsuit swim — the water is around 23–24°C, and while that doesn't sound cold, you need to manage the heat build-up under the suit. For those wondering, the wetsuit requirement at Cairns is partly due to box jellyfish — the sting can be quite dangerous, so they play it safe.
I'm now holding my target pace comfortably in the wetsuit. With 8 weeks to go, confidence is building.
Saturday – Long Ride (Adapted)
This was supposed to be a 5-hour ride.
I woke up to rain and thought, "It could rain in Cairns — might as well get used to it." So I headed out.
Within 15 minutes, two separate cars did U-turns right in front of me without looking. I managed to avoid serious contact — clipped one as I slid in, barely pulled up behind the other.
It was Anzac Day, traffic was unpredictable, and the roads were wet. So I made the call: go home.
I jumped on the indoor trainer and did 2 hours before my head wasn't in it. Rather than forcing a bad session, I called it.
Here's the key: I didn't panic. I knew Monday was a day off work, and my wife was heading up to Noosa — so I could ride from Brisbane to Noosa (around 150–160km) and get that long ride in on Monday instead.
Adapting your plan isn't failure — it's smart training.
(That Noosa ride will feature in next week's 7 Weeks to Go recap.)
Sunday – Open Water Swim + Steady Run
Open Water Swim: 40 Minutes (Rough Conditions)
The weather was still unsettled — heavy swell with white caps.
It was an interesting swim. The swell was big enough that I actually felt a bit seasick — falling off the back of waves, getting thrown around. It messed with my equilibrium.
But the purpose wasn't fitness — it was getting comfortable in rough open water in the wetsuit. If we get these conditions in Cairns, I want it to feel familiar, not overwhelming.
40 minutes was enough to tick that box.
Steady Run: 60 Minutes (Upper Zone 2)
Finished the week with a controlled run — upper Zone 2, heading toward tempo but not quite.
What's encouraging is I'm running these within 15–20 seconds of my Ironman target pace with about 10–15 beats per minute to spare in heart rate. Now, I know that's without a 5.5-hour bike ride beforehand — but the trajectory is positive, and there's still time to build into it.
Key Takeaways from This Week
| Lesson | Why It Matters |
|---|---|
| Adapt your schedule | Moving the long ride to Monday was smarter than forcing a dangerous session |
| Nutrition is improving | Handling 90g carbs/hour with no gut issues |
| Speed is building | 4:40 → 4:15/km at the same heart rate |
| Durability is showing | Finishing long sessions strong, not just surviving |
| Confidence is growing | Wetsuit swims, pace targets, and race nutrition all on track |
The Bigger Picture
At 8 weeks out, the build is right where it needs to be. The fitness is there, the nutrition strategy is dialling in, and the race-specific sessions are building confidence.
But the biggest lesson this week was this:
At 57, I'm learning that how I structure my training — and when I'm willing to change it — matters just as much as the training itself.
Listen to your body. Adapt when you need to. Stay consistent over weeks, not just days.
Following the journey? Check out our free resources — including the HR Zone Calculator and Training Periodisation Template. Want a structured plan for your own race? Explore our training plans or get in touch directly.
— Coach Trindall