My last Ironman was Kona in 2017. It was my number one bucket-list goal and the whole reason I got started in triathlon over 30 years earlier. Since then, I’ve pretty much retired from Ironman racing. In fact, I haven’t done a triathlon of any kind since that day.

Recently, I’ve found myself reflecting on all the things I got right, the many things I got wrong, and how differently I’d approach things if I had to do another one. Never say never, right?

So, in the next few paragraphs, I’ll lay out how I’d train and prepare for another Ironman, with the benefit of three decades of racing experience, a lifetime of coaching athletes, and the wisdom that comes with being kind to a 60-year-old body (if that’s even possible when training for an ultra-distance event).

​

Build the Base Before You Chase the Pace

Every endurance athlete wants to go faster. But the truth is, you don’t earn speed by smashing yourself into the ground. Success in this game comes from one thing above all else: consistency. Day after day, week after week, month after month of showing up and doing the right things.

This early phase of the season isn’t about chasing numbers. It’s about building consistency and improving how you move. Think of it as the base of your pyramid. Every future performance depends on what you build now.

The end-of-season break is the ideal time to set up these habits. Your training load is lower, the pressure is off, and you’ve got time to focus on the little things that make a big difference later on. Let’s start with the non-negotiables.

​

The Non-Negotiables: Recovery, Mobility, and Strength

Every adaptation you want to make comes from three things: sleep, recovery, and nutrition. You can’t train hard if you’re always tired, and you can’t adapt if your body is running on fumes. So start there. Prioritise proper sleep. Eat food that supports your training rather than sabotages it. Build recovery into your plan, not as an afterthought but as part of the structure.

Next comes mobility. Spend 15 to 20 minutes every day keeping your joints moving freely. It’s the simplest way to reduce stiffness and prevent niggles. You can do it while watching TV or as part of your morning routine. No excuses.

Then we have stability and strength. Do one stability session each week and two proper strength sessions. You don’t have to lift like a bodybuilder, but you do need to challenge your muscles and tendons enough to build resilience. This work reduces injury risk and makes you a more efficient mover

These aren’t optional extras. They’re part of the plan. Make them so ingrained in your schedule that when training volume increases, they don’t get pushed aside. If you skip them now, you’ll pay for it later.

Start Smart: Baseline Assessment and Regular Check-Ins

Before diving into any plan, get a physio assessment. You may have an injury waiting to happen. Now is the time to find out. It’s far better to identify that weak Achilles or tight hip before it sidelines you for six weeks.

Book a check-up every 6–8 weeks. It’s not just for when something hurts. It’s maintenance, like a service schedule for your body. Think of it as paying forward rather than paying the price later. Yes, it costs money, but so does emergency treatment when something goes wrong.

Heavy-duty training is tough on an older body. Look after the machine so it keeps performing.

​

Train to Move Better, Not Just Faster

At this point in the season, your focus should be on movement quality, especially for swimming and running. Efficiency comes before speed. A smoother, more economical technique allows you to go faster later with less effort.

Spend time refining your swim stroke mechanics. Work on your running posture, cadence, and form. You’ll be surprised how much easier it feels when your body is aligned properly.

When you move well, you’re kinder to your body. You’re moving with your skeleton, not fighting against it. That means fewer injuries and more consistent training. It’s the smart way to improve pace, not by pushing harder but by moving better.

​

Structure the Training: Polarised First, Race-Specific Later

A polarised approach should be your default for now. Keep roughly 80 percent of your training easy and 20 percent hard. This balance builds your aerobic base while keeping fatigue manageable. It also limits oxidative stress and supports recovery, which is especially important as we get older.

When you reach the final two months before your race, start shifting to race-specific work. That’s the time to include sessions that mimic race conditions such as terrain, pace, nutrition, and fatigue.

This structure keeps you fresh for longer. Too many athletes jump straight into race-pace training and end up burned out or injured. Play the long game.

​

Run-Walk Strategy: Train Smart, Protect the Knees

If you’re over 50, your joints will thank you for adopting a run-walk strategy. This isn’t weakness. It’s wisdom. The best way to stay in the game is to keep your knees happy.

Use a run-walk approach for all sessions. It helps you build durability and teaches pacing discipline. You’ll also mimic what happens on race day when fatigue forces short walking breaks. Better to practise it now so it feels natural later.

Smart athletes finish strong. The reckless ones are hobbling down the finishing chute.

​

Flexible Consistency: Standard Weeks with Opportunistic Volume

The most successful athletes follow a standard weekly rhythm. They know what each day looks like and they stick to it. That rhythm reduces stress and keeps everyone in the household happy. It also minimises friction that often comes with Ironman training, such as the long hours and time away from family.

When life gives you an opening, maybe a training camp, a sportive, or a long weekend, use it for a bigger block. You’ll get the benefit of extra endurance without throwing your routine out of balance.

This approach creates steady, sustainable progress. You’re always moving forward, but you’re not wrecking yourself to get there.

​

Race Nutrition: Train the Gut Early

You wouldn’t wait until race day to test a new bike, so don’t wait to test your race nutrition plan. Start early. Around six months before the race is ideal, but three months out can still work.

Use your long sessions to train the gut. Practise your fuelling and hydration strategy under real conditions. Your stomach is as trainable as your muscles. The more you practise, the fewer surprises you’ll have on race day.

Leaving it late is one of the biggest mistakes I see athletes make. Don’t learn the hard way.

​

Build the Base, Reap the Rewards

This phase is about resilience, efficiency, and rhythm. It’s not about chasing fitness scores on your watch. The athlete who sleeps well, eats well, moves freely, and trains consistently will be stronger, fresher, and more durable when it matters.

There’s no shortcut. No secret session. No hack. Just the daily discipline of doing the basics well.

Consistency isn’t glamorous, but it’s the forge where champions are made.

👉👉👉 Which of these areas needs the most attention in your training right now — sleep, movement, strength, or consistency? I'd love to hear how I can help you out.
​

If you’re ready to turn that intention into action, join the SWAT Inner Circle — the tactical training arm of the Battle Ready Society.

Structured training. Tactical wisdom. Real accountability.

Join the SWAT Inner Circle Today

Thanks for being part of the tribe — I’m here to help you stay healthy, strong, and performing at your best. ​ Simon