Breakdown of Full Ironman Chattanooga 2022

[@geoffreyruns]

Very helpful man! Doing ironman Chattanooga this September. Glad to know about the over training status as well as how to use energy on each discipline. looking forward to it.

[@TheFarrOutpost]

The best feeling in triathlon is showing up over trained 💪🏼💪🏼 really nice work and thank you for the corse preview. I’ll be there for my first in 2023.

[@briantrippe]

BAM! Good luck. I'll be back in '23 as well.

[@MrShanebizzle]

Thanks brotha! Great video!

[@ryankemp3602]

Negative split your first marathon, nice!!!

[@blindstrom14]

Thanks for this, I'm coming from Dothan Alabama to do the 2023 race, first time full distance at 66 years old. We're 8 weeks away as I post this, getting a little nervous (about the swim mostly), so this video really helps. Good luck this year!

[@briantrippe]

Glad you got some value out of it! If you're worried about the swim, just know that the river will be moving fast. And there will be PLENTY of kayaks around. Grab a hold of one and take a rest. It felt like it took me forever to get out of the water, but I still had over an hour to spare before the swim cutoff. So just relax and do the best you can. Good luck!

[@lowerthomas]

Great job and congrats! I had very similar time splits and this was my first full as well. Loved the swim, loved the bike, and the 2nd loop on the run was tough but man, what an incredible experience!! Totally agree on importance of glute strength! Have fun in 2023, I’m going south to do IM Florida this year but enjoy Chattanooga!!

[@briantrippe]

Thanks for your input. Good luck in 2023!

[@bedman892003]

First off I would like to say excellent video. I’m doing a half hour man in May 2023. I am for sure not a good swimmer, and all of my anxiety is about to swim. I think about a daily to the point where it’s starting to overcome me. I enjoyed your video. Hopefully we do get some current so that will help me. Thanks again.

[@briantrippe]

You'll do great! And you've got plenty of time to keep training!

[@dylandavison]

Thanks for the overview!

[@briantrippe]

Glad you found value in it!

[@kimlevi44]

Very informative video. Thank you! Taking on Choo this year

[@briantrippe]

Good luck!

[@Nancydickerson-v1q]

Thanks for the video. This willl be my first IM. I promised myself I would do an IM when I turned 60. So here I am. I am a little nervous about the run. Actually the bike, too. But hopefully I make the cutoff. My training plan has me doing losts of jump squats, lunges. Do you think this is adequate for glute strength? Thank you and good luck this year!

[@briantrippe]

Congratulations! How exciting! I can give you my opinion, but I'm no expert. But yes, it is my understanding that calisthenic exercises such as those that really work the glutes and hamstrings are going to serve you very well. Good luck!

[@sp38cial]

Really liked this breakdown! I'm eyeing Chattanooga for my first Ironman next year. Currently working on my training plan. My goal is to get sub 14h, with a stretch goal of sub 13h. Did you do a half ironman (either sanctioned or just on your own) during prep? What was your hardest training week like? Any other general tips to prep, based on this course, specifically?

[@briantrippe]

I did not do a half. I did a sprint in April and an Olympic in August as the only two tris I’d ever done. Three and then two weekends before the race I did consecutive Saturday-Sundays of swim/bike Saturday and bike/run Sunday. Did roughly 2,000y swim then 30 miles on the bike Saturday. Then 60 miles on bike followed by 13 mile run Sunday. Did that two consecutive weekends, then tapered for two weeks, cutting my weekly training in half the first week, then half of that the second week. I felt incredibly fresh on race day.

[@andysampson8687]

Great video man. I’m just started out on my triathlon training and am targeting IM Chattanooga in 2024 so this was really helpful. Much appreciated. Curious to know what your diet was during your training and what your nutrition was during the race.

[@briantrippe]

Hey man, thanks so much for watching and for the feedback. I just want to encourage you that you probably don’t need as much time as you think you do. If you give yourself two years, that’s how long it will take you. If you give yourself one, then that’s how long it will take you. Don’t be afraid to go after it! On the nutrition side, I really just ate whatever I wanted. Just added a lot of protein. Not the best strategy, but nutrition is definitely my biggest challenge. During the race I was completely dialed in! I ate a big carb-loaded meal at about 5 pm the night before. I started drinking 6 oz. of water on the hour every hour from noon until 10 pm the day before. During the race there are so many aid stations. I just took a gel about once an hour about half way through the bike until the end of the race. Drunk lots of water and sports drink. Really didn’t eat anything solid. I had 3 full bananas throughout the bike. I didn’t eat anything at all during the run. Just liquids.

[@toddcoleman1728]

So one question you said your plan was to hike the first 4 of the run. If that what you did? I know you ran the second loop.

[@briantrippe]

@@toddcoleman1728 Yes, in 2022, coming off the bike, I power hiked the first mile or so up the big hill. Then lightly jogged the flats. I power hiked every hill that first loop. This helped preserve my energy and helped me recover from the bike. I think I finished the marathon in around 4:45 with that strategy.

[@toddcoleman1728]

Good deal, thanks man

[@tnewk12]

@@briantrippe what were some of your longest rides/runs/bricks in your training? You mentioned you over trained to just finish the race and was curious what that looked like.

[@briantrippe]

@@tnewk12 just went back into my Strava to look. I was averaging a little over 10 hours a week. Bike 2-3 times per week with one long ride of at least 60 miles. Run 4-5 One long run per week of at least 13. Swim 3 days a week. I think I maxed out at around 2500 meters in one of my final sessions. Plus I was doing my normal morning workout with F3 most mornings, which is a 45 minute HIIT.

[@bedman892003]

That was supposed to be half Ironman in may 2023

[@ashleycoker4572]

Did you follow a plan?

[@briantrippe]

Not really. Just tried to train 6 days a week. Listened to my body.