How I Trained to go SUB 10 HOURS in an IRONMAN
ฝัง
- เผยแพร่เมื่อ 28 เม.ย. 2024
- Everything I learnt, strategies, and tools I used training for a Sub 10 Ironman as an average, talentless human, with no background in endurance sports.
Came home from Hamburg with a 9:42 pb, got a roll down slot for the World Championship in Nice, and am very happy about it. This was an amazing journey, and I hope this video can be of use to you along in your own personal journey🙏
00:00 Intro: Why Sub 10
01:43 Context and background
02:44 Mindset
03:39 Swim bike run and recovery data
04:50 Gear
05:54 Training Plan and Mottiv
07:33 Target Splits for Sub 10
08:17 Fatmax oxydation training
08:54 The general plan
09:44 Mottiv plan and structure
11:25 age group ironman training most important things
12:13 Consistency
12:53 Knowing when to go hard
14:02 Staying adaptable
14:22 Training begins
15:05 Bike Training
17:06 Intensity
17:18 Outdoor training
18:50 Indoor training
19:48 180km on Zwift
20:16 Training FTP results
20:56 Run Training
21:24 injury and training specificly
23:30 Running weekly training plan
25:28 Key 30km long run
27:16 Brick run specifics
28:00 Run training results
28:19 Running form and shoe selection
30:02 Swim Training
31:42 Strength and yoga
33:29 Warm up and Cool down
34:34 Training Totals
35:34 Performance and daily Nutrition
38:34 Weight loss and body comp
39:46 Recovery, compression and heat
41:00 Injuries and niggles
41:50 Glucose levels for recovery
42:12 Sleep and rest days
42:38 Supplements
43:17 Performance enhancing Supplements and strategies
44:30 Game changing supplement with Rhodiola
45:36 Caffeine cycling do's and don'ts
46:24 Music
47:56 Gratitude
48:36 What I would change if i could go back
50:03 a word on Motivation, Visualization, presence
51:48 Additional resources
53:15 Why am I making this video
54:18 Lifestyle
55:45 Final surprise
Thanks for watching
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@3tcycling Gravel bike www.3t.bike/en/
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Ialty Specialty coffee www.ialty.it
Souke Cc www.souke.cc/?ref=DELO15 code DELO15
These links are may be affiliated and generate a small source of income that gets reinvested in the channel 🙏
Resources
Sub10 IRONMAN fb group / 444166305956695
www.breakingsub10.im/en/home/ @TheLuckySasha | / @ucw5h8p9tapgxrplmhhcmjnw
www.workingtriathlete.com/art...
To check out daily adventure, training and nutrition pics:
INSTAGRAM: / patrickdelo. .
Let's connect on Strava!
STRAVA: / strava
Join the Discord Chat ➡️ / discord
Spotify playlists
Hardcore intervals open.spotify.com/playlist/4hw...
Slightly more chilled out open.spotify.com/playlist/2EU...
About
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
I believe in fueling ourselves with nutrient rich foods, and filling our days with endurance training and racing, as a way to discover our deeper purpose in life, practice self realization, and advance out life.
My goal is to use film as a means to spread meaningful stories about extraordinary athletes and people from the globe.
If you love tips, reviews about ironman / trail running / adventure / unconventional lifestyles, subscribe to the channel to keep up with new vids!
____________
© Patrick Delorenzi, 2022
For business and collaborations, shoot me an email at:
patrickdelorenzi@gmail.com
Peace ✌️ - แนวปฏิบัติและการใช้ชีวิต
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!!!
Thank you Taren!!Mottiv played a big part in all of this, and I can’t wait to prepare other events using it 🙏🔥🔥
Very true
Good to see you being credited, Taren!
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?
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!!!
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
Thank you MC!! It was a great journey, thank you for the support
This is amazing well deserved and well done!
I wanted to watch a movie tonight. There it is!
Hahhaha!! Need to up the production quality for the big screen - Thank you for the support!
Love this ❤. Great video Partrick. Well done
Congratulations!!!! Amazing result on your Ironman time 👊Also great informative video 👌
Impressive outcome and outstanding video… very well done Bro!!! 🦾
So good! Well done. Love following your journey 👊
Thank you!!
As I was watching this, decided to wait till after work so I can watch with undivided attention. Thank you for the content!!
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
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. 🤙🏻
Hell of a content! Thx!
Awesome video man! so informative and detailed
Thank you Kenneth!
Amazing vid watched the whole thing! Congrats keep up the good work!
Thank you Joshua!
Awesome video! Tons of useful information 🙏🏻
Glad you found it useful e 🙏 🔥
Amazing detail in your videos and you are very inspiring man!
Thank you Will!
Yay. New video. Thank you very much
Hope you enjoyed it!
What an amazing journey thank you so much for sharing! Can’t wait to follow along with your next adventure in Nice!
Thank you Lisa! Very excited for summer training and for Nice 🔥Have a great day!
Mate thanks for sharing - this was incredible
Thank you Caprice!
Such a good and motivating Video! Thanks!
Hey thank you boss!!
great video!
It's a fantastic video that I'll recommend, thank you very much for the hard work Patrick !
Thank you sasha for your incredible website and journey! It helped a ton
Dude, you're an inspiration and an endless source of knowledge! Cheers!
Thank you so much, truly appreciate it 🙏🙏 have a great day
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 😅
Excellent info and well done on Nice!!!
Thank you kindly!
Great work PD!
Thank you DR!! ❤️❤️❤️
Another awesome video! Your videos really helped with my first Ironman last year and this has definitely helped to prep for my next one
Thank you Scott and I’m really happy they helped 🙌🙌
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!
Massive Congrats for Hamburg and Nice! Most importantly, I love your videos, super detailed and straight to the point. Thanks Patrick, amazing !
Thank you boss!! 🤜🤛🤜🤛
Inspirational and most useful, as usual. Your place in Nice is truly deserved! Congrats!
Thank you Adpv! 🙏🙏
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.
Fantastic breakdown! Thank you for all the details!
Glad it was helpful!
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!
Thank you so much Jesse! Really helps with motivation when I receive comments like yours 🙏🙏
Thank you so much, great information.... 👍🏻
Thank you. I Will be watching this video a number of times. Congratulations on Nice!!
Thank you Bill!
Wow, what an amazing , detailed , well made , motivating video on Sub 10 IRONMAN ❤
THANK YOU 🙏🏾
Thank you BOSS!!
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!
Great Video !! Thanks
Love it when a good video & performance gets the recognition it deserves, well done Patrick! Inspired.
Dan!! Thank you for the comment and support 🙌🙌🙌 Loved following along for your Roth journey, inspired as well!!
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!
Thank you for this documentary! I'm watching it right now ♥
Thank you Virgil!
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.
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 🙏🔥
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! 👍💪
Thank you L! Good luck for your IM 🍀
Love your videos!!!!
Thank you Josh!! Much appreciated 🙏🙏🙏
bravo splendido video e congratulazioni anche per tutto il duro lavoro! keep it up!!
Grazie mille Lorenzo! 🙏🙏🙏
Great video, Patrick. I am committing myself to a sub 10h goal now. Pace
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
Thank you Richard! Nice video up tomorrow (finally)😃 Have a great day
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 !
Glad you enjoyed it! 🙏🤜🤛🙌
Congratulations on your execution Patrick. Appreciate your real world training and experiences! Injury prevention is so key for the long term too. ✌️
Thank you!
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!
Awesome, thank you!
Congratulations, I'm from Brazil and you inspired me for my daily training
super cooles und ausführliches Video. Top
You are an inspiration ❤
Ahha far too kind HH but I’ll take it 😃
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
Thank you Matthew! Still have nightmares about that swim ahha, but it taught me a lot, and I got my “revenge” the year after 🤜🤛🤜🤛
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!
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 👏
Thank you Lummers and great job in Hamburg!! Dad is on the mend hopefully. Have a great day 🙏
Way to kick ass, my man!
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!
Thank you! Good luck 🍀 for the final preparation
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.
Thank you Rob! I hope they help in your journey
I used one of his playlists two days ago on my run....it did the job. 👍🏽
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
Great Job getting it done Morris!! Definitely worth the struggle 🔥🙏🙏👏🏻
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. 🤘🏽
Thank you Jason!
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!
Amazing bro!! Great job getting it done 🙏🙏🔥
Awesome video man! Thanks very much for sharing. All the best in Nice! Show them what us plant powered athletes can do!!
Thank you boss! I will do my best 🔥
Dude, you rock! PMA!
Hey thank you BSJ! 🔥🔥
Really interesting video. Many thanks for your job.
Thank you Benjamin!
Great video, good luck in Nice
Thank you Adrian!
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.
Hello Krystof! Thank you for the comment and good luck to you on your journey - Train Hard and have fun
Absolutely incredible
Thank you Lizzy!
I loved your videos 👏👏👏
Thank you Logan!!
Video is a masterpiece 🎉
Thank you! 🙏🙌🙏
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!
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!
Thank you!
Great interview 👍 I saw Mark at the Durbs Ironman 70.3, real legend ! Fish belongs in the water 😂
Loved it. Can't believe I watched an almost 60 minute video. It just flew by.
Ahah thanks!
Grande!!
Thank u man
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!
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 😃
@@PatrickDelorenzi it really is infinite... hahaha best wishes on all your future goals!
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.
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👍🏼👍🏼
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
Second time watching this😂 this is really helpful
🙏🙏
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
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!
Hi! Next year 100% disc wheel 🙌 Thank you for the suggestion
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 😊
You’ve got this! Where are you going to attempt it? Thank you for the support
IM Estonia, fast and flat ^-^
Perfect course for sub10!! And the atmosphere is awesome too
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 😉
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
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?
congrat
thanks for the details sir. Re-starting my journey in a couple of days. Goal : ironman without food and water :) . Cheers, much love.
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! ✌🏻
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
great
Patrick, amazing video, thank you for sharing. I am still on the way of becoming triathlete, and your videos are not only highly motivational but also full of key and essential information/learnings/insights. I do have some questions, but starting from the first one > in previous videos you highly recommend Hoka Bondi' s for long runs, but now it you switched to use the Stinson. Do yo recommend this last model over the Bondi for long runs?
Hi! Sorry for the late reply - Yes I recommend the Stinson 7 over the bondi. The Stinson 7 is basically a bondi but for easy trails, and I enjoy using them much more. Also running on trails vs concrete in my opinion is a good way to minimize risk of injury. Have a great day!
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
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
Hi, amazing video! Which calve heat pads are you using?
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.
Hi CDP! Was your cramp on the right side?
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
Great video. You created this using your full energy and heart and it shows.
Question > Can someone help me to understand how does one do a long day (4hr+ bike ride) on a home trainer. It must be pretty daunting to spend 1pm till 6pm on the saddle in a room no?
I am also preparing for a 70.3 next year and I'm curious how my wahoo kickr will help in long day sessions
Call it cheating, but sometimes I play games with my girlfriend while on the long rides. Really helps break up the monotony just when you think you are done
That's some serious gear you used there...
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.
Hi! Nope I just stepped on the side of a huge rock because it was dark 🥲
❤
good
Great video, very detailed. Sorry if I missed it but what happened to the Crux?
Hey Joel! I have bene picked up as ambassador by 3t since March so that’s what I’ve been riding 😃 crux is still here, just the 3t has 2x setup and is a bit more suitable for more “ultra” efforts
@@PatrickDelorenzi ah nice one. I have a Crux as well and it’s how I found the channel. Congrats on the sub 10, massive achievement 👏🏻
Thank you! The crux is an amazing bike 🚲 🔥