How I finished an Ironman in sub 12 hours

[@joselefebvre3506]

The second wind you felt during the run is an amazing feeling I hope to have on my own IM day. Kudos for the sub 12.

[@itsjakesavage]

Thanks Jose 🙏 Wishing you success in your future IM 🙌

[@pip470]

Thanks for taking the time to make this video. It’s well put together and great advice. Congratulations crushing your goal 🙌🙌🙌

[@itsjakesavage]

Appreciate the feedback! Glad to hear you found it helpful 🙏

[@abekemp6385]

Bro, such a good watch for someone wanting to do first ironman! 🙏🏽

[@itsjakesavage]

Appreciate it, man! Wishing you success whenever you knock your first one out 👊

[@jimche221]

Yo Jake, thanks for the amazing sharings. I have my first ever triathlon coming up this end of the month. Although it's just sprint distance, nothing compared to a Ironman, but I feel your mentality throughout the trainings and race. So thank you very much. Maybe finishing an Iron man is gonna be on my bucketlist, never know, no humans is limited

[@itsjakesavage]

Appreciate the feedback, Jim! Awesome to hear you’re signed up for a sprint. I’m sure you’ll have a blast. Wishing you success in your race 👊 If you do decide to try an Ironman, consider registering through teamai.org 🙌🙌

[@mikeloshak6772]

Great advice and well presented, thanks!

[@itsjakesavage]

Thanks, Mike 🙏 Good luck on your next race!

[@gersonberthault3880]

Thanks for sharing 👍 great tips

[@itsjakesavage]

Glad you found them helpful. Good luck on your next race 👊

[@osibosi99]

Your name is Jake Savage! That might just be the coolest name i have ever heared!

[@PatrickDelorenzi]

Great vid!

[@itsjakesavage]

Appreciate it 🙌🙏

[@babadada8222]

Hey Jake, thanks for the great tips. They helped a lot. Good job finishing the Wisconsin Ironman! I plan on running it next year.

[@itsjakesavage]

Appreciate that, Baba D 🙌 Godspeed on your next race 👊

[@isobelgent4653]

This is such a great video, thanks heaps

[@itsjakesavage]

Glad you found it helpful 🙏

[@markrimmer4955]

With 3 weeks to my first IM its fair to say I'm nervous. I completed just yesterday my longest ever single continuous session of exercise (7hrs non-stop). I feel good today (rest day) but its scary to think that on the day I'll be doing just less than (hopefully) half that! Thanks for the down-to-earth insights - regardless of the tips (which I think are really good) it was your conversational approach that helped just as much. A lot of us train alone (me included) so its good to get a feel for how 'normal' other people are that achieve great finish times! Well done all round!

[@itsjakesavage]

I appreciate the feedback, Mark! Exciting to hear that you’ve got your first IM coming up here soon 🙌 You’ll have a blast. Which one are you doing?

[@markrimmer4955]

@@itsjakesavage Wales! I like to set the bar high although I have purposefully not read about the race in months as I didn't want to jinx anything. Getting back up to speed it seems I underestimated the elevation gain on the ride...by 1000m! Gulp. Just revising that bike time now 😥

[@markrimmer4955]

@@itsjakesavage Wales! I signed up last October and then decided not to look at any race details until a month to go. I knew it was hilly all-round and trained accordingly. I got 1500m climbing into my longest ride last weekend only to find Wales has 2500m - yikes. I'm aiming for 1hr15-7hr-5hr so ~14hr total but those climbs may push that back. Just hoping the weather is kind! Cheers!

[@markgrenier6787]

Dude as a short course I mean Sprint triathlete I'm always inspired by KZbin videos and blogs and blogs and all these other things buddy you nailed it your presentation made a lot of sense and I am so inspired by this I've been doing off and on triathlons since I think 1997 and you know I'm just not that good at all but of course my aspirations are for an iron Man or a half iron Man I am so using your tips thanks a lot buddy good job

[@roberthodgson3574]

Some good tips. Am reliving my IM experience again 😅

[@angelowillis7274]

Thank you so much for that I need to here this 💪👏👍

[@berenrussell]

Tip 3 is gold 👍

[@itsjakesavage]

🙏

[@gengar678]

Great effort, congratulations! 10 hrs is next 👍 As a triathlete and coach i think you could improve a lot still since your training volume was quite low, too low for an IM i think. All the best!

[@itsjakesavage]

I appreciate that! Would love to break 10 hours. This is about all the volume I can afford unless I were sponsored or something. Maybe one day!

[@mattferrera]

Awesome tips, thanks for sharing! I'm training for my first full distance IRONMAN in Madison coming up this September. Hope to break 12 as well. What kind of bike workouts were you doing leading up as well as weekly bike volume in hours?

[@itsjakesavage]

Awesome to hear you’re doing Madison! You’ll have a blast. I think I was doing two bike workouts a week leading up to that race: 1 60min interval session and 1 long Z2 session. I probably got 3-5 100mi/5hour rides in before actual race day. Crush it out there 🙌👊

[@crazysocer]

Hi jake How did you manage to increase sodium in a meaningful, I can't seem to find any products that allow me to double or triple my sodium intake, without having to blow 4 portions of an electrolyte powder to get 1g of sodium? BTW congrats on the sub12 💪

[@itsjakesavage]

Hey Bjarke - I actually did a poor job of managing my sodium during the race. That’s one thing I’ll definitely change about my next IM in September. Lately, I’ve just been adding 1/4 teaspoon of salt per hour to my fuel. The fuel I use has about 360mg already in it and the 1/4 tsp of salt gets me an extra 575mg per hour. It works like a charm and I’ve noticed a huge difference 🙌

[@crazysocer]

@@itsjakesavage thanks for the answer. I have also started adding about 2g of salt pr. hour and yesterday was the first time ever that I felt fresh and energised even after a 3 hour brick session. It felt like magic!

[@itsjakesavage]

Awesome to hear! Crazy how much of a difference it makes.

[@jamosmithlol]

Hey Jake, looks like you passed me on the run in Madison last year. I still managed to get in before 12 at 11:59!

[@itsjakesavage]

Hey man - just looked you up. You crushed the swim! Congrats on the sub 12 🙌 You doing it again this year?

[@jamosmithlol]

@@itsjakesavage I just finished IMAK and next I’m heading IMCA. I will return to WI someday.

[@itsjakesavage]

AK looked like a dream. Thinking about it for next year. Would you recommend?

[@jamosmithlol]

@@itsjakesavage I would recommend, but not if you're chasing a PR. Definitely try to spend as much time in the Juneau area as you can afford.

[@jamosmithlol]

@@itsjakesavage re: the swim, thanks, I'm really hoping to go sub 70 in California!

[@scottsalazar6338]

Appreciate💖 Your video, Goodnight💐 Hope You have superb Day tomorrow

[@carloirondad]

Thanks for sharing, Jake. Which SIS gel do you use on the bike? I’ve been going with the electrolyte ones, but wondering what your preference is.

[@itsjakesavage]

On that particular day I actually filled the bottle with all kinds of flavors - including espresso - and it turned out gross. Nowadays I use a purely liquid fuel. I either go with FLOW Formulas or I make my own with Gatorade powder and maltodextrin powder.

[@madflexhiphop]

appreciate the insight! sub 12 is my goal and this one had some great tips. what is SIS for your nutrition bottle? not familiar with the term.

[@itsjakesavage]

Wishing you luck 🙌👊 SIS is the brand of gel I used. I’ve since found a different one that I think would work even better with the same bottle method. Check out Flow Formulas!

[@barryjap]

Yes this one is v interesting although I’m afraid I’m not really sure if I get it right when you said you put all your 1300 cal SIS powder in one bidon. Is that really the case? Won’t it make the taste v intense?

[@thepatternforms859]

What about carbon plated marathon shoes? Do triathlon runners use them?

[@itsjakesavage]

I’ve never heard of those so I’m probably not the best person to ask. Will be sure to check them out though. So far, I haven’t personally met any Ironman athletes who use them.

[@thepatternforms859]

@@itsjakesavage it’s weird I know… in marathon running everyone uses carbon plated shoes makes a huge difference! Not sure why the triathlon scene has been so late to pick it up?

[@seanmaher3018]

Makes a massive difference, muscles feel less fatigue due to the carbon plate improving your form and the foam insulated each step. Makes my faster runs feels so much easier and I'm not beat up after

[@thepatternforms859]

@@seanmaher3018 I agree

[@mikejacob6043]

this is a great video, thanks. follow up question and I watched Taren's video too on the water bottle ... so what's the trick with making the gels water soluble? he says just put water in it and let it sit overnight. does the gel just disintegrate or did you put it in a blender bottle first and shake it up? this is intriguing to me, but kinda bummed that he doesnt actually show it.

[@itsjakesavage]

Hey man - thanks for watching and glad you found it helpful! 3 options for the water bottle thing: 1) you can use SIS gels. No added water necessary, it’ll pass right through the top. 2) you can use a purely liquid fuel like FLOW Formulas. It’s weird if you’ve never tried it before but it works great. 3) you can make your own liquid fuel using Gatorade powder, maltodextrin powder, and salt. I used SIS for that IM but I’ve since become accustomed to purely liquid fuel. I’ll probably be using Flow or my own homemade stuff for my next IM in a couple weeks.

[@mikejacob6043]

@@itsjakesavage thanks for the reply. i use UCan gels and LMNT for electrolytes. i'm going to play around with them and see if this works. Doing my first full IM at Ironman California in October so I've got a couple of months to practice with this...

[@na-dk9vm]

Is a sub 12 ironamn possible in 19 months training ?? Currently: I can train 4-6 days per week. Swim needs work Bike is OK Run is slow (but can finish a marathon in around 4.45. If I built now (generally) is it possible to get in shape to finish a fill IM sub 12 hours ?? In 19 months, August 2025???

[@itsjakesavage]

Should be possible. It will likely depend on the consistency and effectiveness of your training. Hiring a coach will make a big difference as well. Go for it!

[@na-dk9vm]

@@itsjakesavage I know everyone's different, but what splits would you say (in general) would be best, to maintain energy to get sub 12?? What I mean is what splits for the 3 disciplines?? 1.20 swim 10 mins t1 (generous) 6.20 bike 10 mins t2 ( 8 hrs to here) 3.55 Run. What do you think ??

[@itsjakesavage]

@@na-dk9vm Your plan certainly seems feasible. I'd aim to shrink the bike leg down to sub 6 to give yourself extra time on the run. The run is where plans go to die. Check out myracex.com as well. The software will take your training times for each sport and then match that data with the specific course profile to give you a predicted time. You can play with the variables a bit there.

[@na-dk9vm]

@@itsjakesavage good point about the sub 6 bike. With "normal" fitness, is a sub 6 realistic with a road bike?? I don't have a tri bike...

[@itsjakesavage]

@@na-dk9vm it could be realistic depending on course and conditions. Also, everything will hinge on how well you nail your nutrition. Hope you've got that piece mapped out!

[@markgrenier6787]

On the PKRS what level did you subscribe to? I just dLoaded it

[@itsjakesavage]

Thanks for the feedback, Mark! Glad you found the video helpful 🙏 Let me know if you do decide to register for an IM! As for PKRS - I believe I’m on the premium (but not super premium) level. I have access to a personal coach which has been tremendously helpful.

[@mrjoshuagordon]

60g an hour on the bike is extremely low. Look up Dr Alex Harrison. He has a KZbin channel. You could have consumer double that easily.

[@mrjoshuagordon]

60g an hour on the bike is extremely low. Look up Dr Alex Harrison. He has a KZbin channel. You could have consumer double that easily.

[@itsjakesavage]

I 100% agree - wish I had known that last year when I raced and later filmed this. I’m downing 100g/hr these days and feeling much better.