How I Trained to go SUB 10 HOURS in an IRONMAN

[@TriathlonTaren]

I literally can’t think of a better video on how us age groupers should prepare for an Ironman. I’m not just saying that because you used MOTTIV, I’m saying it because it’s so detailed, practical, and realistic for people to apply their real lives. So happy for you and honoured to be a small part of your hard work!!!

[@PatrickDelorenzi]

Thank you Taren!!Mottiv played a big part in all of this, and I can’t wait to prepare other events using it 🙏🔥🔥

[@terrymcmaster2787]

Very true

[@ZenEndurance]

Good to see you being credited, Taren!

[@deNudge]

Hey @TriathlonTaren, Patrick is showing a screenshot of something like a CTL/TSB graph (maybe in an other video). Where can I find this in the MOTTIV app?

[@sbender3k]

Wow!!!!!!! Absolutely loved this video!!!!! Thanks for sharing all of your info and experiences!!! Not only is it very informational but it is incredibly motivating too. Kudos!!!

[@matteocerisola]

This video is simply a masterpiece! 2 years ago I saw your video about the first Ironman and now you have qualified for the world championship. You have made incredible progress and I appreciate the fact that you have always been detailed and realistic in describing your journey and giving us suggestions. Complimenti Patrick

[@PatrickDelorenzi]

Thank you MC!! It was a great journey, thank you for the support

[@durianriders]

Great work PD!

[@PatrickDelorenzi]

Thank you DR!! ❤️❤️❤️

[@jrparker4804]

I rode a full Ironman in the biggest gear! That’s how much I didn’t know about Ironman or biking. Your videos are great for us weekend warriors. Thanks!

[@giovannifrigo5835]

I'm 39 and a father of two, plus a dog. I registered for a short triathlon in the summer in Germany where I live. It will be my first attempt. Watching your fantastic video makes me want to train more despite these challenges. You're very inspirational! Keep up the good work!

[@morrisjw21]

This is an incredible video. I was also at Hamburg with a goal of sub10 - which I was delighted to achieve. Listening to your journey to get there shares many parallels with mine - struggles with questioning why and what you were doing, but persevering and reaching that goal! Congratulations to you

[@PatrickDelorenzi]

Great Job getting it done Morris!! Definitely worth the struggle 🔥🙏🙏👏🏻

[@MrTraveller.]

Wow, what an amazing , detailed , well made , motivating video on Sub 10 IRONMAN ❤ THANK YOU 🙏🏾

[@PatrickDelorenzi]

Thank you BOSS!!

Inspirational and most useful, as usual. Your place in Nice is truly deserved! Congrats!

[@PatrickDelorenzi]

Thank you Adpv! 🙏🙏

[@giovannitertulli]

I wanted to watch a movie tonight. There it is!

[@PatrickDelorenzi]

Hahhaha!! Need to up the production quality for the big screen - Thank you for the support!

[@pepetelacrosse]

this video is so good, I have been training over a year and I havent seen anything so well done and informative regarding training. Congratulations you earned a new suscriber

[@PatrickDelorenzi]

@@pepetelacrosse thanks Jose!

[@jasong2729]

Best Ironman training video ever. Smart training. Adapting to surroundings. Controlling training factors such as gravel vs road bike. Experience knowing when to back off or push and using metrics like TSS. Moved from tris to ultras but many principles still apply. Great video. 🤘🏽

[@PatrickDelorenzi]

Thank you Jason!

[@havefunandbikestuffOver40]

Cheers man! Way to go. I'm a new Swim bike run athlete And I will implement your advice as much as possible. I'm doing a sprint triathlon this weekend. I am coming from being severely injured in 2021, having survived a hit and run by a motorist. Thank you for these tips. Greatly appreciated!

[@carljohan1642]

Really well-made and detailed breakdown of your training and mental approach. Very inspiring and appreciated!

[@Ray-e7b]

Yay. New video. Thank you very much

[@PatrickDelorenzi]

Hope you enjoyed it!

[@Hillzy96]

I've watched a lot of triathlon / IM videos... this is really fantastic and potentially the best one :) well done for the result and the way you've documented this video!

[@PatrickDelorenzi]

Awesome, thank you!

[@TriathlonDan]

Love it when a good video & performance gets the recognition it deserves, well done Patrick! Inspired.

[@PatrickDelorenzi]

Dan!! Thank you for the comment and support 🙌🙌🙌 Loved following along for your Roth journey, inspired as well!!

[@loolapalooza6429]

Thank you so much, Patrick! I have watched this so many times now, with playbacks to keep up with the fast pace 😄 This is so useful. I have come a long way from couch potatoe to finishing IM 70.3 in Switzerland this year. Next year my goal is to finish IM Switzerland- full distance! So many good tips! Thanks again!

[@PatrickDelorenzi]

Thank you!

[@bjovers1]

This is gold. Pure gold

[@PatrickDelorenzi]

Thank you BJ!

[@scottevans3159]

Another awesome video! Your videos really helped with my first Ironman last year and this has definitely helped to prep for my next one

[@PatrickDelorenzi]

Thank you Scott and I’m really happy they helped 🙌🙌

[@justsumtriduuude]

Thank you. I Will be watching this video a number of times. Congratulations on Nice!!

[@PatrickDelorenzi]

Thank you Bill!

[@ZeeMurph]

Great video, thank you for taking the time to make it!

[@PatrickDelorenzi]

Thank you for the feedback Zach!

[@mohammeddardafaa1100]

Massive Congrats for Hamburg and Nice! Most importantly, I love your videos, super detailed and straight to the point. Thanks Patrick, amazing !

[@PatrickDelorenzi]

Thank you boss!! 🤜🤛🤜🤛

[@teermana]

Incredible video, hats off to you and congrats

[@PatrickDelorenzi]

Thank you 🙏

[@plantpoweredhealth9383]

Congratulations on your execution Patrick. Appreciate your real world training and experiences! Injury prevention is so key for the long term too. ✌️

[@PatrickDelorenzi]

Thank you!

[@Jesse-101]

Man this was awesome. Your videos are so helpful and very well edited. Congrats for sub 10! Just wanted to thank you for your content. Keep'em coming!

[@PatrickDelorenzi]

Thank you so much Jesse! Really helps with motivation when I receive comments like yours 🙏🙏

[@fstrey]

Inspirational as usual! Thanks for putting the video together! 8 weeks ago you got me to stand up on my feet and start training for my first Olympic triathlon this coming Sunday. Maybe a 70.3 will be next before the end of Summer. Thank you!

[@PatrickDelorenzi]

Amazing bro!! Great job getting it done 🙏🙏🔥

[@jrichardn]

Another awesome video, Patrick (I'm working backwards through your œuvre! Looking forward to the Nice video!) I particularly find your problem-solving during the race, and the gratitude you express for being _able_ to do it deeply resonant. All the best, Richard

[@PatrickDelorenzi]

Thank you Richard! Nice video up tomorrow (finally)😃 Have a great day

[@Lenny1656]

Thank you for sharing Patrick! Another great video! I’ve got my first full distance in 5 weeks, & your videos have been a great help! Congratulations on going sub 10 & good luck at the world champs! 👍💪

[@PatrickDelorenzi]

Thank you L! Good luck for your IM 🍀

[@lovemonkey394]

Great video. There's not much on the Internet that can grab my attention for an hour. Very interesting and useful 👌🏼

[@PatrickDelorenzi]

Thank you and I hope it helps you along in your journey

[@lovemonkey394]

@PatrickDelorenzi I wish I'd found it sooner as its only a week away now! I'm not going for sub 10 for this one but watching this kind of wants to make me give it a go 🤔

[@lisaberg9241]

What an amazing journey thank you so much for sharing! Can’t wait to follow along with your next adventure in Nice!

[@PatrickDelorenzi]

Thank you Lisa! Very excited for summer training and for Nice 🔥Have a great day!

[@DrMichaelVanchieri]

If you have a history of sprained ankles, it's likely that there's some build-up of scar tissue that will make them more likely to occur in perpetuity. I'm not sure if there are a lot of shockwave therapy providers in Italy, but if you can find one and have them clean up your ankle, you'll really decrease the risk of re-injury.

[@absdeep2089]

Thanks very much for this video, incredibly detailed and I learned a lot. Just completed my first 70.3 and you’ve inspired me on new ways to train for that iron man goal. Best of luck at the worlds !

[@PatrickDelorenzi]

Glad you enjoyed it! 🙏🤜🤛🙌

[@Lummers70]

Hi Patrick, well done on the Nice slot and really looking forward to you covering this. As a long time follower of you; have to say this is one of the most informative videos out there on how to train for an Ironman. Will have to rewatch a couple of times as there is so much knowledge in here. I was at Hamburg also this year - but far far back in the race lol - would have been great to say hello but you were too far ahead😅. Hope your father is doing better and please keep the content coming - its very inspiring 👏

[@PatrickDelorenzi]

Thank you Lummers and great job in Hamburg!! Dad is on the mend hopefully. Have a great day 🙏

[@MrLorenzobringheli]

bravo splendido video e congratulazioni anche per tutto il duro lavoro! keep it up!!

[@PatrickDelorenzi]

Grazie mille Lorenzo! 🙏🙏🙏

[@cesarsanchez9483]

Fantastic breakdown! Thank you for all the details!

[@PatrickDelorenzi]

Glad it was helpful!

[@matthewvillegas6494]

Solid goal and training I enjoyed your recap about your first full Ironman experience and really pushing yourself. I can’t imagine battling it out after dealing with hypothermia from the swim

[@PatrickDelorenzi]

Thank you Matthew! Still have nightmares about that swim ahha, but it taught me a lot, and I got my “revenge” the year after 🤜🤛🤜🤛

[@softpool1286]

thank you for this! im about 2 months out from my first full distance after getting into the sport about a year ago. im shooting for about the 12 hour mark + or - about an hour. i have such a large window since its my first and i dont totally know what to expect. i love and hate that this video is making me think that i may be capable of shooting for sub 10 myself in the next 2 or 3 races. i wasnt sure if this would be a once and done type thing or would become my whole life journey. its so motivating and so exciting but so daunting. thanks for the inspiration!

[@PatrickDelorenzi]

This is an infinite game! Both Ironman and ultra In my opinion first Ironman is no time goal, hey you might even break 9 hours who knows. There is so much to learn I. The first one that, even if you do break 10, you will want to do another one to see how much further you can push yourself 😃

[@softpool1286]

@@PatrickDelorenzi it really is infinite... hahaha best wishes on all your future goals!

[@Ayoj503]

As I was watching this, decided to wait till after work so I can watch with undivided attention. Thank you for the content!!

[@KevinH1738]

Thanks for the incredibly detailed breakdown. The music links were super clutch. Very helpful video, I will be implementing many of these practices into my training. 🤙🏻

[@andresmartinez-munoz2597]

Amazing work, man. You’ve motivated me with so much useful information. Stoked for my first sprint in just 8 weeks! Iron Man one day!

[@jibranjawaid]

Thank you for sharing your journey on a sub 10, motivates me to go for it myself... One thing I would suggest for the bike is to look into a disc wheel setup which will add a 1-2 kph overall speed boost for the same power and that could save you a lot of minutes on your next effort 😀... All the best!

[@PatrickDelorenzi]

Hi! Next year 100% disc wheel 🙌 Thank you for the suggestion

[@gilbucle]

Loved it. Can't believe I watched an almost 60 minute video. It just flew by.

[@PatrickDelorenzi]

Ahah thanks!

[@trimad6128]

Excellent info and well done on Nice!!!

[@PatrickDelorenzi]

Thank you kindly!

[@robj3773]

Thanks so much for such a detailed practical video. Great you included sleep, nutrition, supplements & even music. Will grab some songs from your playlist. Congratulations 🎉 on getting into the world champs. I’ll be cheering for you via the Ironman tracker app.

[@PatrickDelorenzi]

Thank you Rob! I hope they help in your journey

[@gilbucle]

I used one of his playlists two days ago on my run....it did the job. 👍🏽

[@minimartin4o]

This is incredibly information-dense video. 10 mins in I had to pause and go back so many times. It's definitely a great showcase of Taren's app and a brilliant overview...now 47 more mins to go.

[@MMichiganSalveRegina]

Great video, Patrick. I am committing myself to a sub 10h goal now. Pace

[@tyuio98]

46:49 HOLY BASED i did not expect those genres from such a hardcore athlete, cool to know extreme athletes can be nerdy too lol

[@ekie7361]

Great Video! I'am in the final 9 weeks to my first long distance and your video includes all interesting facts, brought in a entertaining way!

[@PatrickDelorenzi]

Thank you! Good luck 🍀 for the final preparation

[@joshuaperez278]

Amazing vid watched the whole thing! Congrats keep up the good work!

[@PatrickDelorenzi]

Thank you Joshua!

[@willgoslin6494]

Amazing detail in your videos and you are very inspiring man!

[@PatrickDelorenzi]

Thank you Will!

[@Miguel_Pratz]

HUGE CONGRATS on the invite to Nice!! I just finished my first Olympic Distance over the weekend and looking forward to doing 1-2 more before moving up to 70.3 next summer :D Cheers from Canada

[@krzysiekbutowski]

Hello Patrick. I'm the biggest fan of your videos, way you explain tools, technics and way you made it. Im very motivated after watching your videos. Hope i can get close to 10h. Wish me luck ;) Thanks for such rich in informations piece of guide.

[@PatrickDelorenzi]

Hello Krystof! Thank you for the comment and good luck to you on your journey - Train Hard and have fun

[@TheLuckySasha]

It's a fantastic video that I'll recommend, thank you very much for the hard work Patrick !

[@PatrickDelorenzi]

Thank you sasha for your incredible website and journey! It helped a ton

[@Shomi_brat]

Dude, you're an inspiration and an endless source of knowledge! Cheers!

[@PatrickDelorenzi]

Thank you so much, truly appreciate it 🙏🙏 have a great day

[@timwatson6689]

Love this ❤. Great video Partrick. Well done

[@cgin18]

Mate thanks for sharing - this was incredible

[@PatrickDelorenzi]

Thank you Caprice!

[@lucaandcoffee]

Creating an even more complete video that went even deeper than last year's was a difficult task…but I would say that the goal was completely achieved…no more need to say that this is the best possible resource for anyone who wants to try an Ironman or an endurance sport in general. Congrats for the video and obviously even more for the goal achieved! ✌🏻

[@PatrickDelorenzi]

Luca! Thank you so much bro, your gesture really means a lot 🙏🙏🙏 happy training and I hope you take away some valuable info from here that can aid you in the preparation

[@danfurze]

Incredible video, thank you! I was hoping to hit this target myself this year, training hasn't gone quite to plan though. I'm still going to race in 2 weeks but I've adjusted my goals. Thanks again for the video, I've been able to pick up a lot of tips, and more than anything it's an inspiration for me to not give up (I was about to) and try again next year and put my all into it.

[@PatrickDelorenzi]

Thank you Dan! Go for it bro, you never know how race day will be or how strong your body and mind actually are. One of the biggest things I learned this year in the actual event is to be pragmatic but not hold back, racing with more courage and taking some risks might yield some unexpected breakthroughs and results. More importantly than that, I agree with you this is an infinite game, and there is always a next event to target 🎯 Don’t give up because imho if you like Ironmans and the mental / physical development that comes with it, this is a worthy goal to pursue 🙏🔥

[@shanecrenshaw6379]

Great video. Thank you!

[@PatrickDelorenzi]

🔥🔥❤️

[@hickman_sim_racing]

So good! Well done. Love following your journey 👊

[@PatrickDelorenzi]

Thank you!!

[@KiwiBigfoot]

Awesome video man! Thanks very much for sharing. All the best in Nice! Show them what us plant powered athletes can do!!

[@PatrickDelorenzi]

Thank you boss! I will do my best 🔥

[@TheAverageOx]

Awesome video! Tons of useful information 🙏🏻

[@PatrickDelorenzi]

Glad you found it useful e 🙏 🔥

[@adrianlutze3778]

Great video, good luck in Nice

[@PatrickDelorenzi]

Thank you Adrian!

[@bilbobaggins71]

Impressive outcome and outstanding video… very well done Bro!!! 🦾

[@markesselink6969]

Congratulations!!!! Amazing result on your Ironman time 👊Also great informative video 👌

[@seanlacey985]

This is amazing well deserved and well done!

[@fabian1150]

Such a good and motivating Video! Thanks!

[@PatrickDelorenzi]

Hey thank you boss!!

[@PartTimeTriathlete]

Amazing Video Patrick and great result, going to be watching this a few times over the couple months for Ironman prep, but I'll be happy with anything less than a 13 hour finish 😅

[@na-dk9vm]

Unreal effort!! Sub 10 ironman, that's some achievement. Is there anywhere I could see exactly Monday- Sunday what you did the months leading up to the race, as in a breakdown of each discipline and the distance trained?? Thanks

[@PatrickDelorenzi]

Hi! thank you for the comment - strava is the best place to see it i think but iMHO it's not a useul metric as each and every one of us is unique

[@marcellushoods7912]

Great interview 👍 I saw Mark at the Durbs Ironman 70.3, real legend ! Fish belongs in the water 😂

[@Jacryel]

After the last video, I had to check the Ironman app for your results. Wasn't disappointed \o/ Really awesome, truly inspirational! Hoping to get the magical sub10 in 6 weeks, fingers crossed 😊

[@PatrickDelorenzi]

You’ve got this! Where are you going to attempt it? Thank you for the support

[@Jacryel]

IM Estonia, fast and flat ^-^

[@PatrickDelorenzi]

Perfect course for sub10!! And the atmosphere is awesome too

[@oweningarfield5943]

Really enjoyed this Patrick. Whilst on my indoor trainer yesterday 😅 I like your mental approach and value for the supporting habits as well as obsessing over detail. You didn’t talk about running power? Anyway my goal this year is going sub-5 for my next 70.3 and first Ironman next year - might just have to try for sub-10 😉

[@PatrickDelorenzi]

Hey Owen! Thank you for the comment and sorry for the late reply - I started using running power more consistently for Nice, I will talk about it in the next video 🙌 Have a great day

[@kennethupshur]

Awesome video man! so informative and detailed

[@PatrickDelorenzi]

Thank you Kenneth!

[@virgilashruf718]

Thank you for this documentary! I'm watching it right now ♥

[@PatrickDelorenzi]

Thank you Virgil!

[@christof2542]

Very informative and inspiratonal! However, in the future I'd lower the bass on the transition music audio mixing - bass blasted super loud on the transition and then your voice was extremely quiet in comparison

[@DavidFritzIII]

I fully agree with your European winter assessment. I think you can get most of the (baring open water swimming) training in with equal quality, but it is sometimes super hard to be motivated to get out there when it is cold and you know of all the laundry you need to do afterwards as well.

[@DrMichaelVanchieri]

Way to kick ass, my man!

[@cristabnz]

Congratulations, I'm from Brazil and you inspired me for my daily training

[@PatrycjaCzardybon]

right now I'm preparing for my first half marathon in 2/3 months and wow, is it motivating to see what others are capable of! yeah, that long run can be daunting, but at least i dont have to train 15h/week, hah. really amazing stuff, i appreciate all the tips an your down to earth attitude!

[@mckim1sg41l1]

super cooles und ausführliches Video. Top

[@sumedhjoshi9729]

Thank you so much, great information.... 👍🏻

[@bikestuffjimmy]

Dude, you rock! PMA!

[@PatrickDelorenzi]

Hey thank you BSJ! 🔥🔥

[@benjaminm6197]

Really interesting video. Many thanks for your job.

[@PatrickDelorenzi]

Thank you Benjamin!

[@virgilashruf718]

This video was amazing! Thank you for making it, it was very useful and I have several questions: Have you ever considered swimming with a swim team to get structured workouts that way? I find that swimming with my tri-club helps to practice some of the other strokes, and extra exercises, to increase feel for the water. I always disliked doing the backstroke, but now that I know how to focus on the feel of the water during the pull. What do you know and think of running in barefoot shoes?

[@williamnaylor4568]

First congrats on an insane result! I was wondering with ur 2 big indoor rides why u didn’t do them at race goal power. Just as I do a lot indoors as was wondering if my long rides were too intense

[@ctlnPegas]

thanks for the details sir. Re-starting my journey in a couple of days. Goal : ironman without food and water :) . Cheers, much love.

[@Jj88Im]

Hamburg will be my first Ironman because in addition to liking the course, many people preferred it to Cervia for: 1. Presence of a partying public 2. More “simple” swimming path 3. Better training performed in winter/spring rather in June/August for Cervia 4. The coolest medal 🤣 What do you say to me Patrick?

[@PatrickDelorenzi]

Hi! Hamburg is flatter and the atmosphere on the run is fucking epic Cervia I have only done the 70.3, the swim conditions can be a bit more of an unknown as it is in the sea, bike has one sharp steep hill in the middle, run is also very good 👍 As far as moment of the season, Hamburg can be very tough to train for as it’s winter in Europe while you are preparing so no outside rides etc, whereas Cervia is so much easier to prep for since all the build is done when it’s warm and nice to run/ride outside Hamburg is my choice for the prestige of the event, competition, and overall atmosphere which really felt like a huge event (like a marathon major) with the whole city coming out to cheer

[@Jj88Im]

@@PatrickDelorenzi Wow the Words I wanted to hear! For the weather it’s not a problem..I live between Puglia and Greece in the spring so it’s a pleasure to train and swim in the sea with 19 degrees of water.. paradoxically it’s worse for me to train in July in summer with 40 degrees..so it would be harder to prepare Cervia. I was talking about memories and feelings.. Cervia seems to me “harder” to finish if you find a hot day

[@joshhutton.]

Love your videos!!!!

[@PatrickDelorenzi]

Thank you Josh!! Much appreciated 🙏🙏🙏

[@PedroHama666]

Really awesome and realistic video for those who have a life 😅👍🏼 also for none triathletes (like me) helpful tips. I am training more strength (and strength skills actually) besides my spinning sessions. I am currently building up a solid cardio base again, then I will add running again. Also I experimented with EAAs which I can highly highly recommend, same as you did. Maybe I will give the Fusion sup a try. Sounds really interesting. Keep up the great work you did and again, thanks for sharing the really interesting insights 👌🏼 very helpful to all sports enthusiasts I think👍🏼👍🏼

[@PatrickDelorenzi]

Thank you Pedro!! EAAs are awesome, great strategy to ensure proper amino acid input every day! It appears Fusion is sold out right now (maybe thanks to me harping on infinitely about it 🤣 🤣) but when it comes back in stock, in my opinion it is a MUST try

[@compdesphil]

Fantastic video as usual Patrick! - one question on your brick sessions - did you use full IM hydration and nutrition volumes on your bike? Ever had any issues with stomach cramps at the start of the brick run? At IM Hamburg I had massive stomach cramp from the start to the end of the marathon which changed my run strategy a lot. Thanks for taking the time and effort to make these videos.

[@PatrickDelorenzi]

Hi CDP! Was your cramp on the right side?

[@lizzypicardi]

Absolutely incredible

[@PatrickDelorenzi]

Thank you Lizzy!

[@giubbyna6071]

Video is a masterpiece 🎉

[@PatrickDelorenzi]

Thank you! 🙏🙌🙏

[@HH-fl1dc]

You are an inspiration ❤

[@PatrickDelorenzi]

Ahha far too kind HH but I’ll take it 😃

[@bohouss3622]

Hell of a content! Thx!

[@loganzero7485]

I loved your videos 👏👏👏

[@PatrickDelorenzi]

Thank you Logan!!

[@thebugs4934]

great video!

[@neilb679]

Great Video !! Thanks

[@maxantonio6320]

The best video every have already watched 3 times lol

[@PatrickDelorenzi]

🔥🔥thanks and I’m glad you liked it

[@Mef637]

Congratulations Patrick. Massive accomplishment and well deserved. For your swim training , am I correct that you only spent a total of ten hours swimming? Your swim time is top quartile. Are you just a natural swimmer and figured more hours there would only shave minutes?

[@PatrickDelorenzi]

Hi! I would classify myself as a bad swimmer, as in started late, and plateaued very quickly to a 1:58-1:50 pace X 100m, and budging from there is very difficult without a lot of effort. The other thing is, even if I stop swimming, when I resume it takes me around 3 sessions to get back to being able to swim 3.8k @ 1:55 pace in the pool, and I was on with that for this goal. Improving my swim would have taken me a lot of time and effort in the pool, which was all time (including the commute, getting changed etc) that was going to be taken away from biking, running, strenght but especially recovery, so I swam as little as possible. I would say that if I trained 3x the amount I could get my pace down to a 1:44x100m for 3.8k, which would result in an improvement of 6 minutes or something like that. A disc wheel on the right course can give you that. I swam terribly in Hamburg, way worse than tallinn, for reasons I will explain in the event recap that where totally unrelated to training etc. For nice though I need to get my swim up to par. “The swim is the mandatory warm up for the bike” - we need to be comfortable and proficient in the water, but the meaningful gains imho are on the bike and especially not cracking in the last 14k of the run

[@markfarrell1865]

@@PatrickDelorenzi Thank you Patrick. Very helpful. I am at 13 and need to take an hour off. Sounds like. I can get 30 minutes off the bike and run by concentrating my efforts there. It would take me hundreds of hours to take 30 my off my swim

[@joemoya9743]

Nicely done. Have you ever wondered if your shoe choice of more cushion is a reason you had the ankle injury? The idea of protecting the joints is not necessary if your muscles and tendons are progressively stressed by using less cushioned shoes and focusing on feeling the stability of your foot plant rather than dulling it with cushioned shoes.

[@PatrickDelorenzi]

Hi! Nope I just stepped on the side of a huge rock because it was dark 🥲