The Ironman In 2020 Thread

UK Ultimate Full is on my agenda in mid June 2020. Also Manchester marathon 10 weeks before.

Have 4 x IM under my belt but never really dedicated myself in the past so results in the 12:30-13:30 range for IMUK & IMWales.

I have a renewed determination for this on so picked a flat race to see if I can turn out a decent time.

Current FTP 259w
Target FTP >305w
Current weight 95kg.
Target race weight <80kg

SSB LV - 12 weeks (currently in wk2)
SSB LV - 12 week. (Repeated with increased FTP)
SPB LV - Marathon will be in wk7 so need to manage myself carefully.
2 week recovery, do what I can on bike
FDT LV - 8 weeks.
This takes me to race day.


I’m in a similar position to you.
Slightly different approach for me. The plan at moment is
Sustained build wks 1-6
2 weeks xmas
Sustained build wks 5-8
IM base
IM Build
IM speciality


Having done them both a few times IMO the Traditional Base Plans I find are better than the SS if you can commit the time to them. Especially so for longer distance athletes as once you get to the longer tempo rides they can pay dividends later on in the year.

I’m not sure I’d worry about the first 4 weeks of the LV though. I’d consider doing just the Medium Volume you’ve got planned, then moving on to the 70.3 plans which would leave a few weeks wiggle room for unexpected events or illness.

I’d struggle doing the same types of plan for that length of time, even at different volumes. Mentally I’d find that tough as well as having pretty much a years worth of similar sorts of riding patterns and stimuli.

For me I’d think about doing something different instead of the two low volume base/build cycling plans you’ve got planned. It would help me mentally compartmentalise the years training as the focus shifts through the different events.

Rather than time things to end the Speciality plan for your B race I’d think about timing that for the end of the Build Phase instead of the suggested Olympic race and then move through the Speciality plan to your A race. If you really want to peak for the Calgary race (and presumably the WC) I’d just time things around that and the WC and let the B race fall where it may rather that aim to peak for that as well.

1 Like

Thanks and appreciate it and will make the change as I do have the time but need to make sure I get up even earlier now which I fine. As I said I really like 4 days a week of riding as it fits my schedule.

For the running I am doing some Piftz stuff but mostly GA for now. Eventually I will weave in some other runs but not sure as of yet since I typically do them without the bike/swim. Probably 1 long run and one of my favorites is the LT 8 with 4 miles at half marathon pace. I tend to use the HR zones with all of Pfitz workouts. Do you @JulianM?

I tend largely to go off RPE with a pace ranges in mind for interval running. I find actual pace and HR can vary a fair amount depending of the stage of training and fatigue levels and striving for a specific pace or HR can be counterproductive.


Just entered IM Wales for next September.

Went 9.30 at Roth in July in my first long distance race this July, and looking to get close to 10.15 at Wales. It’ll be my last year in M35 so might have an outside chance of a KQ. Failing that, it’ll be a good recce for M40 in 2021.

Got lots of work to do in the next 12 months to improve my bike.

Can’t wait to finally take on my local race :slight_smile:


Thinking about another Full in 2020…would be my third. Got the begrudging OK from my partner after in the past committing to her “no more fulls” after I ended up needing an IV after IM Chattanooga in 2017. Just getting the itch again.

Deciding between IM Chattanooga, IM Louisville, or IM Florida for 2020.

1 Like

Hey @teetopmlp. Keen to know any info you have on IMCHOO or IMLOU. Fancy doing one but no idea which one.

Hi @baggiebird. Of the two I’ve only done Chattanooga. Great race, great support, great town, several things for family to do.

  • Easy/peasy swim, especially if you get a stronger river flow (depends on TVA controlling the dam). My 1:20 wetsuit swim in IM Boulder translated into a :57 non-wetsuit swim in Chattanooga.
  • Beautiful bike course with a few rollers, 4800 feet of climbing but a surprisingly fast course. 116 vs. the standard 112 miles, so you’d add about 10-12 minutes to a normal course.
  • The run…ugh that run. Two loops, and on the backside there are a couple of serious hills. 1,150 feet of elevation…doesn’t sound much but if it’s hot (around 90 degrees the year I did it), it’s gonna hurt. Ugh.

From what I’ve heard of Louisville (a few buddies have done it)…pretty fast swim once you get out in the current, but the Ohio River…blech. Tougher bike with 5500 feet of climbing, rollers. Flat run with one the best finishing chutes of any Ironman. Move to October date has lessened heat issues.

Hope that helps.


1 Like

Hello all,
Looking forward to hanging out here. Just signed up for my third Ironman Wisconsin. My last was in 2015 then took a little break and got in to ultra running while still doing shorter tri’s. Gonna be a little harder this time around as we will have our 4th kiddo in March. Last time I did this we were having our 2nd. I’m a stay at home dad and trainerroad is perfect while kiddos are at school/napping. Looking forward to following this thread. Thanks in advance.

1 Like

Did IM CHOO in 2018. Was really looking forward to a fast swim, but the course was underwater due to flooding, current was at 100,000 cfs and the e-coli count was 40x above legal, so I wasn’t too disappointed. Time trial start for the bike by bib numbers, mine was 2400-something w/ rain at the start. Dried out after 5 or 6 miles and turned into a blast (other than getting stuck behind occassional packs). Really only one moderately significant climb w/ a fun/fast/easy descent. The run is certainly tough, but doable. South of the river flat to rolling, exposed/no shade and a lot of concrete (if I did it again, I would wear a Hoka or something spongy); north half has a couple of tough climbs but scenic neighborhoods. Community support is outstanding. Found a good deal on a VRBO rental pretty close to IM Village. I would definitely consider doing it again

1 Like

Very happy this thread is here!

After now two years of half-distance races, I have decided to take the step to full distance. @JoeX put me down for IM Nice, June 14! happy to hear from anybody with prior experience who has something to share about the race.

the early race means I am starting a very short post-season and progress with FD (+ some vacation weeks etc) already 2 weeks after Kona. very excited. probably going to try Tower 26 subscription for 3 months for the season start.


Have you seen this in the news …


Being brand new to the sport this year I started off with a used Trek FX3 hybrid bike which has flat handle bars. I got more and more into triathlon and structured training this year and found some deals on trainers (started with a used dumb trainer and power match and then found a used Tacx Vortex Smart for ~$120).

I blew well through my tri - “budget” already this year, and I registered for 70.3 Wisconsin in June. My first goal for the race is to finish, but I think my real goal is a sub 6.5 hour race.

If I can only squeak out max ~$600 more to spend on gear before the race, would you recommend I spend that on some power pedals to have better race pacing and improve training accuracy (expecting to go Assioma single or dual), buy the “best” used road bike I can find to try and get myself more aero, or do something totally different?

Goals for 2020 for me

A goal - see 11 on the clock for Ironman Copenhagen.

Last time out at Outlaw I did 14.33. I had a major mechanical, because of that rode like a fool for half the bike course, took no where near enough calories in and had under-trained.

Subsidiary goals for 2020
FTP of 300 for race day. Currently at close to 270 so think that should be achievable.
PB marathon. My open marathon is 4.34.
Top 3 in my age group at a race. (top 5 twice this year)
Swim a sub 6.30 400m (at 6.48 at the minute)
Learn to tumble turn.
Get as close to a 20 minute 5k as possible

1 Like

That’s a tough one…if you had an entry level road bike already, I would say that the assioma pedals were definitely the way to go. However, I can’t help but feel that moving to an entry level road bike from your hybrid would be a big step up in the positive direction for your riding experience overall.

Any chance you can wait until thanksgiving time frame and either pick up some used pedals cheap or on sale during black Friday, leaving you with more money saved up for an eventual road bike purchase?

The racing season is almost over so it might just be best to get the power meter so you can train better throughout the winter and have money saved up for a bike come next spring…

I have no real timeline on buying anything other than getting used to any position change before the HIM in June. Just generally trying to think about a plan earlier than later so I don’t miss a prime time to grab a deal that works best.

The black Friday pedal sale seems like a great idea. I’d really like to get a non used power measurement source so I can feel more confident on the numbers I am reading.

Hi all,

IM Copenhagen for me. First full distance after a year of working out the other disciplines and a few Olys which have been very enjoyable. (And a quad which threw a kayak in for a giggle.:flushed:)
Aspirations of going sub 10 which will be a push but doabale on a paper. Just need to string it all together.
Planning on SSB 1 and 2 from next week with 2 runs and 2 swims a week to keep them ticking over before starting with full distance base build speciality. All low volume to fit around work and family life.
Have a swimsmooth strike correction session booked to hone technique before the tri plans kick in and a wind tunnel session to optimise the bike (lucky enough to live near the boardman centre in the UK and a generous birthday gift from the wife :grin:).
Will follow the bike plans slavishly as these have taken me into up above 360FTP I’m the past, yet to decide what to do with the swim and run sessions!