How I Trained to go SUB 10 HOURS in an IRONMAN

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

Essential Amino Acids https://www.myprotein.it/nutrizione-s...
Training ‪@TriathlonTaren‬ https://www.mymottiv.com
360 shots ➡️ @insta360 X3 https://www.insta360.com/sal/x3?insrc...
‪@supersapiensinc‬ CGMs https://www.supersapiens.com/it-IT/ code "DELO5"
Koro https://www.koro-shop.it code "DELO5" valid across Europe
‪@4enduranceEU‬ GET FUSION! https://www.4endurance.eu "PATRICKD10"
‪@3tcycling‬ Gravel bike https://www.3t.bike/en/
‪@sumarpo_official‬ wetsuits, shades and compression https://www.sumarpo.com code "PATRICK15"
Ialty Specialty coffee https://www.ialty.it
Souke Cc https://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  
https://www.breakingsub10.im/en/home/ ‪@TheLuckySasha‬ |    / @theluckysasha  
https://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 https://open.spotify.com/playlist/4hw...
Slightly more chilled out https://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!

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© Patrick Delorenzi, 2022

For business and collaborations, shoot me an email at:
[email protected]

Peace ✌️