First Week Of Ironman Training

[@joeskipper91]

I’ll give you one of my kickrs if you get triathlon mockery on your kit! 😉

[@lachlanearnshaw]

Let’s make it happen

[@bobbymac1972]

Hey Lachlan. Been meaning to write this since your IM Aus 2023 video. Your issue on the day may have nothing to do with your training, but wearing a wetsuit. Even in moderately warm water, swimming for 60 mins (even aerobically) you can burn through all your glycogen and significantly dehydrate yourself. This would explain not being able to push power and your legs not switching on. Try a simulation where you weigh yourself, then swim 2.4 miles in an hour in a full wetsuit, and see how much weight you’ve loss and immed do a standard trainer session and see how it goes. I’ve gone into IM races super fit and dehydrated myself on the Swim. This is something we don’t train enough if at all. I’ve changed my training to do full wetsuit swim then Bike and I’ve gotten better at adapting and fueling immediately after the swim, in transition, to compensate. Cheers and happy safe training.

[@OwenSTri]

wow thats a really interesting one - I might try this tip myself, thanks!

[@timvanmonero2720]

You make it sound like it's a real thing. damn. now we'll all try it out 😅😅

[@lachlanearnshaw]

Yeah thanks mate this would explain why I felt good in the swim but like crap afterwards!

[@lachlanearnshaw]

Hey guys here’s the link to the podcast I recorded with my coach open.spotify.com/episode/25zm0PARRrUnIU5kkd6Sxk?si=buP5JQjTT3q6-uPd_7aRdw

[@Selfrighteouscyclist]

Listened to the conversation and not one mention about nutrition. You really need to consult a sports dietician who specialises in endurance sports. If you want to raise the ceiling on performance you need to consider Threshold and VO2 max sessions which are shorter in duration. It would be fascinating to compare what your coach recommends compared to TrainerRoad’s plan builder.

[@Zone2enjoyer]

Glad to see you back 🙌🏻 I also totally feel with you on the „hating bikes“ part… they require so much energy and resources 😅 always need to clean, check everything, do maintenance and if you need to replace something it‘s always gonna be expensive 😬

[@joncrook5737]

I was thinking I'd not seen anything from you for a while literally 2 hours ago! Glad you're back to it 😁

[@Sjarel__]

Glad I found your channel! Keep up the good work!

[@ArcticAthlete]

Good idea about taking a step back , important to remember not to be ruled by all the data but to let it inform you. Really hone those RPE efforts and use the data retrospectively!

[@lukemclaughlin5241]

Good man. Good to see you back at it mate.

[@_muzzles]

I literally have a triathlon savings account!! its a good idea

[@troycollett8540]

Any further thoughts about doing a 70.3 before doing another full Ironman

[@lachlanearnshaw]

Yeah possible, I’m kind of in the mindset now where I really want to save money though

[@bielsans4411]

Heey men! Good to see you back! I was wondering, what watch do you use? Is the 945? Thanks!!!

[@lachlanearnshaw]

935 actually

[@bielsans4411]

@@lachlanearnshaw Thanks!

[@MR-wh5wp]

I saw you in tempus fugit a few weeks ago :)

[@lachlanearnshaw]

You can find me there most days haha

[@LewisFordham]

Hey mate, been watching your channel for a while and love how honest and open you are in your video, especially this one! Just my really unprofessional opinion but you might find useful, especially on the bike and using zwift. I tend to ride my easy rides (especially over an hour!) not using erg mode as the power shouldn’t really matter too much, I just ride easy and not worrying about power being too low (190w is VERY close to your top end aerobic of 200, if it were I’d be happy with anything from 150-190w but not trying to just stick at 190) as it’s all still aerobic training and you’ll recover way better and still get all the aerobic benefits from riding at 170w compared to 190w and can then be fresher for some harder efforts. For example, my top of z2 is 235ish and I never go near that really, I tend to average anything from 170-200w for easy rides. But any intensity use erg mode to make sure you’re hitting exactly the numbers and thresholds you want, and train in all zones! I vary workouts from FTP, Sweetspot, Z5, sprints, Z3 etc. and actually very rarely just sit at ‘Ironman’ power as I want to increase my Ironman power and not just get used to it. So higher end intervals will make Ironman power feel a lot easier, so riding at sweetspot for like 2x 30 mins will then make riding at z2/3 feel like it’s recovery haha, like I say though just my unprofessional opinion!

[@lachlanearnshaw]

Unprofessional opinion mate but still a great one I’ll definitely take on board. I think one thing is that I don’t consider my Z2 rides “easy” I think I want to be right at the top end of my zone 2 for those ones. But my opinion is also unprofessional aha

[@LewisFordham]

@@lachlanearnshaw yeah that’s it, we all train different and different things work for different people, either way dude you’re smashing it! 👊🏼 keep it up mate!

[@leslie7922]

Good to see u back

[@rob.hodgson]

Really enjoying your videos. Keep up the great work

[@leneheimdal4637]

If using lactate you should not go by absolute lactate values. The base lactate, in rest and easy < LT1, could vary day to day, depending on nutrition, training state, fatigue etc. . Then targeting lt1 or lt2 in a session you should measure lactate after easy warmup. Example: if measure 1.0 after warmup, you should target around 1.0 in LT1. Lt2 should be Max 2.0 more than base lactate

[@lachlanearnshaw]

Yeah this is actually a good point and something I’ll need to take in to consideration

[@Brian-zb1mv]

100% you can achieve you're goal at IMWA... Swimming around the jetty = minimal sighting needed... pancake flat ride and run. Biggest challenge there is hydration, fueling and cooling. I raced it wayyy back in 2009 and cooked / fell apart on the run... but if you prep appropriately, you can smash it there.

[@Selfrighteouscyclist]

Agreed, get out and ride with a decent bunch a couple of times a week and build your bike handling skills and confidence. Have fun young man!

[@lachlanearnshaw]

I actually think having fun will be key to success

[@timvanmonero2720]

weakness. i see weakness. 💪💪

[@joshuafoulds8107]

Very curious about your fueling budget

[@lachlanearnshaw]

In past it’s been quite low. Actually very low. But moving forwards my nutrition quality definitely needs to improve

[@joshuafoulds8107]

@@lachlanearnshaw looking forward to seeing the progress

[@troycollett8540]

Need to wipe the bike down after workouts.maybe change the setup so the fan also blows on the bike and wash the bike

[@carbonmafiaracewheels]

Riding on the trainer is a known bike killer unless you do preventive maintenance. All of your issues were from rusty bolts, which is the result of sweat eating away at them. A cheap hack is to spray them with WD-40 to protect them. Be sure not to get any on your brake pads or brake surfaces on your rims. If they are too far gone, remove one of each bolt and go to a bolt shop and buy the required amount of each bolt in either stainless steel or titanium depending on your budget. These are both rust resistant metals, most bikes are built using cheap low quality bolts that rust and snap once they get too bad.

[@jpee5156]

@12:00 🤣🤣🤣🤣🤣

[@tobu8517]

STOP doing 20+ hours training weeks. You are not Blummenfelt. 16-18hour would work better for you and other mere mortals with normal day jobs and life :)

[@troycollett8540]

You could always buy a cheap secondhand bike just to sit on the trainer

[@JohnSmith-pn1vv]

You can get a tour de france road bike for

[@JohnSmith-pn1vv]

Mate bikes these days are overpriced junk. Chinese carbon, expensive and fragile as hell with forced "upgrades" like disc brakes. You can find great value in second hand though. I won't even bother with a tri bike for my first 70.3, I just bought an old trek for $700 as a commuter it rides and suits so well I'd be happy to race with it if my bianchi isn't ready.

[@davidb7819]

You're getting way too scientific with intensity control and lactates... think about it logically. For example, you said you want to swim 57mins for the ironman which is 1m:30s/100m but yet you swam 4x1km at 1m:40s/100 pace which is 10sec/100m slower... How can you expect to swim 57mins if you're practising swimming at a much slower pace with 3 breaks in between. (I get no everything should be at race pace but with 3 breaks you shouldnt be that far off.) Not to mention the next 8 hours you have to do after it. If you're wanting to swim 1m30s/100m for 3.8km you need to be able to do 4x1km at say 1min20s/100m pace. Make your training specific to what you're trying to achieve. Train slow - go slow, you're not going to pull a rabbit out of the hat on race day.

[@joeskipper91]

I agree with this but you won’t need to be able to swim 4*1km at 1.20 lc to be able to hold 1.30s in an ironman when you are in a race and wearing a wetsuit etc. I couldn’t do 4*1km at 1.20s lc unless i was smashing myself yet i do 49-52m in a race. I definitely think you would expect to be closer to 1.30 per 100 though.