We've officially hit single digits — 9 weeks to go until Ironman Cairns… and this is where things start to get real.
Here in Brisbane, we've just had the first signs of cooler mornings, which is a nice reminder that race day in June isn't far away.
For those new here, I'm Des Trindall — a 57-year-old triathlete training for Ironman Cairns. These weekly recaps are about two things:
- Documenting the journey
- Sharing what I've learned from over 40 years in endurance sport
This week marked Build Week 3 in my current training block — and the workload is starting to ramp.
Training Structure: Building Toward Race Simulation
My training generally follows a 4-week cycle:
- Week 1: Build
- Week 2: Build
- Week 3: Build
- Week 4: Recovery
However, this phase is slightly different — I'm working through a 5-week build leading into the Moreton Bay Triathlon, which is perfectly timed as a race simulation:
- 🏊 2km swim
- 🚴 60km bike
- 🏃 15km run
It's ideal for testing pacing, nutrition, and execution before Cairns.
Weekly Overview – 16 Hours of Training
This week totalled 16 hours of training, continuing a steady progression:
| Week | Hours |
|---|---|
| Week 1 | 12 hours |
| Week 2 | 14 hours |
| Week 3 | 16 hours |
The focus right now is simple: build endurance, stay consistent, and manage fatigue.
Monday – Recovery & Reset
After a solid weekend, Monday was a 60-minute Zone 1–2 recovery ride.
Nothing complicated here — just flushing the legs and preparing for the week ahead.
Tuesday – Bike + Brick Run
Tuesday was a key session:
- 2-hour Zone 2 ride
- Included 3 × 4-minute efforts at Ironman power
- Followed by a 3km brick run
The goal here isn't intensity — it's teaching the body to settle into race rhythm, especially early in the run.
Wednesday – Long Run + Swim
This was a big day.
Long Run (2 Hours – Zone 2)
I've recently adjusted my structure:
- Long run now midweek (Wednesday)
- Long ride remains on Saturday
This change has made a big difference in recovery and quality.
The run itself was:
- Controlled heart rate (low 120s)
- Focus on form, breathing, and efficiency
- Especially important after the 90-minute mark when fatigue sets in
Swim (3,800m – Wetsuit Session)
Later in the day, I hit the pool for a wetsuit swim.
Why?
- Heat adaptation
- Preparing for race-day conditions
Even though Cairns is in winter, it's still warm — and I want to be comfortable under load.
Thursday – Structured Bike Session
Indoor session using a structured program:
- 15 min warm-up
- 3 × 18 min @ ~75% FTP (Ironman effort)
- 3 min recovery between efforts
- 15 min cool down
This gives me close to an hour at Ironman race power, which is critical at this stage.
Friday – Speed Run Session
I always keep one quality run session per week:
- 10 min warm-up
- 4 × 4 minutes at ~90% effort
- 2 min walk recovery
This isn't about racing — it's about:
- Running efficiently at higher speeds
- Improving form and control
- Building strength without excessive fatigue
Saturday – Long Ride (4.5 Hours)
This was the key endurance session of the week:
- 4 hours 30 minutes
- All Zone 2
At this stage, I'm still focused on:
- Building endurance
- Staying controlled
The harder race-specific efforts will come later.
Sunday – Controlled Run + Fatigue Management
After a long ride and late work shift, Sunday was about balance:
- 60-minute run
- Upper Zone 2 (slightly stronger effort)
This run is now:
- Shorter than previous long runs
- But closer to race pace feel
Training Philosophy: Time Over Distance
One key principle I follow:
I train by time, not distance.
Why?
- Better fatigue management
- More flexibility around life and work
- Keeps the focus on effort, not numbers
(If you missed it, I wrote a full breakdown on time vs distance training here.)
The Reality: Training, Work & Life Balance
This week wasn't just training — it included:
- Multiple late work shifts
- Limited sleep
- Managing recovery between sessions
This is the reality for most age-group athletes.
The key is:
- Adjust when needed
- Stay consistent
- Don't chase perfection
Final Thoughts – The Build is ON
At 9 weeks out, the focus is clear:
✅ Build endurance ✅ Dial in race effort ✅ Manage fatigue ✅ Stay consistent
No hero sessions. No shortcuts.
Just stacking week after week.
Follow the Journey
If you're on your own triathlon journey — whether it's your first race or your next Ironman — hopefully this gives you some insight into what the build phase really looks like.
👉 Check out free resources here — including the Heart Rate Zone Calculator and Training Periodisation Template.
Want personalised guidance through your own build phase? Explore our structured training plans or get in touch directly.
— Coach Trindall