A couple months back, I signed up for Ironman Wisconsin which will be held on September 10th, 2017. Now that we live in Milwaukee, this race is way too convenient to pass up.
I’ve got one goal for this race which is to qualify for the Ironman World Championships in Hawaii. In order to do that, I’ll have to place top 3 in my age group, which will require a time in the neighborhood of 9 hours 30 minutes. That time is significantly faster than my two previous Ironman finishes of 10:52 (2013 Ironman Arizona) and 14:10 (2016 Ironman Brazil). Wisconsin is also a hillier, and therefore slower, course.
I’ve broken that goal time down for each specific event:
Swim: 0:55 (1:18 / 100 yards)
Bike: 5:10 (21.7 MPH)
Run: 3:15 (7:26 min / mile)
Miles Make Champions
That level of performance will require a significant commitment as it is far above my current abilities. The plan is to run, bike, and swim on the order of 20 to 25 hours a week, swimming 20,000 yards, biking 200 miles, and running 40 miles.
Bike: I registered for trainer road which has very structured power based workout that are done on the trainer. This is especially beneficial during these winter months when it’s bitterly cold outside
Running: Follow the Jack Daniels training plans. No seriously, the guy’s name is Jack Daniels. I don’t think they know each other.
Swimming: Swim everyday focusing on technique and also utilize underwater video to spot deficiencies in my stroke. I’ve also joined a triathlon based swim group that meets twice a week.