Kathrin Delfs 
Swim 3.8 km, cycle 180 km and run a marathon. Anyone who completes the total distance of 226 km in under 10 hours can not only feel extremely proud, but also belongs to a select group of those who can claim to have done so. It is also clear that this does not just happen on its own. Only structured triathlon training and optimal preparation for the long distance make this best time possible. LINK
With Kickass Sports to the Sub 10 Ironman
To achieve a time of under 11 hours at the Ironman, training must be adapted to everyday stresses. At Kickass Sports, this is our top priority. In a detailed initial consultation, we take time for the athletes to design their training in the best possible way. Scientific findings combined with practical experience and communication with the athlete characterize triathlon training planning at Kickass Sports. As economy is crucial on the long distance, we work intensively on technique in swimming, cycling and running. LINK
Sub 10 – This is necessary:
- Well-developed fat metabolism
- Correct pacing & nutrition strategy for the long distance
- Stable swimming technique in open water
- Aerodynamic wheel position
- Economical running style
- Mental attitude
Ironman Sub 10 – This is what training should look like
In order to complete the long distance in under 10 hours, you need a sophisticated training plan. Loading and unloading must be optimally coordinated and the stresses and strains of everyday life must be taken into account. The foundation for this performance is high-quality, consistent training over several years.
Concentrating on individual “key sessions” makes little sense in the long term. Rather, consistency is the key to success. Building up solid basic endurance and a stable fat metabolism takes time and is the basis for a sub-10 Ironman. In addition, the “engine” must be as big as possible and speed must not be neglected. A so-called polarized approach is suitable for this, with low-intensity training for the majority of the training and occasional intensive units above the anaerobic threshold. In the last 8-12 weeks before the competition, this distribution changes somewhat and training units at competition pace are added to improve economy and reduce the lactate formation rate. Combined training units and testing the competition food are also crucial in this phase.
Ironman training plan sub 10 – Why the training plan is worthwhile
A long-distance triathlon is an extreme strain on the human body per se. To manage this in a time of under 10 hours, the body has to be pushed to its limits. Without appropriate preparation and good training planning, this is virtually impossible. If you want to achieve the sub-10 Ironman goal, you should therefore follow a targeted training plan.
Long distance training plan from Kickass Sports
At Kickass Sports you can achieve your Ironman Sub 10 goal in two ways. In Kickass Tri Training you are your own coach and plan your season from our long distance training plan templates. You get input from us, but you also have the freedom to put together your week according to your wishes and availability. We will accompany you. Every week there is a “Weekly Check-In” webinar on Monday where you can ask all your questions. All information about the Kickass Tri Training subscription for €75 per month can be found here.
Individual triathlon training from Kickass Sports:
With Kickass Individual Coaching, you don’t have to worry about your planning. Your personal coach will be at your side every day during your Ironman preparation. An individually tailored training plan, specifically geared towards your Ironman Sub 10 goal, awaits you. The coach is always available to make changes to your training plan. You will also receive detailed feedback on your Ironman training. You can find all information about Kickass Individual Coaching here.
