How I Trained for My Second IRONMAN (and went Sub 11 hours) DATA, METRICS, GEAR & Full Training Plan

• Be sure to check out the first video:    • MY FIRST IRONMAN / HOW I TRAINED, WHAT I L...   • Join the Discord chat ➡️   / discord   • Support the channel by becoming a member ➡️    / @patrickdelorenzi   • Nuova canale italiano 🇮🇹    • I Grandi Benefici di Allenarsi per gli IRO...   Get your @Insta360 One x2 camera, The best camera for filming on the bike / on adventures: https://store.insta360.com/product/on... -Third Person Handlebar Mount: https://store.insta360.com/product/th... -ONE X2 Road Cycling Kit https://store.insta360.com/product/on... 00:00 Intro & Table of contents 01:16 Welcome to the channel 01:45 Why do an IRONMAN? 03:00 Learning by Experience 03:15 Context 04:00 2021 fitness drop Covid + pericarditis fitness drop 04:35 1 hour + PB on the same course 05:06 Data, gear and metrics 06:26 Training Fundamental Principle 07:09 Key Metrics , pacing and Intensity Factor 08:40 Training Peaks, TSS, CTL, ATL 10:36 Changes, listening to our body, extra recovery 11:14 creating the plan and starting from scratch 13:00 Base phase 13:50 Training with Power & data 14:16 Training objectives and Main Focus 14:57 Bike Training guidelines brakedown 16:50 Swim Guidelines 17:06 Run Training Guidelines 17:24 Training Build 18:29 Training = Positive thing in our lives 19:08 Sample Training Week 20:24 What I changed & what i kept the same 21:30 Listen to your body 21:53 Longest Sessions 22:16 Key Sessions 22:45 Key Weekend 23:43 Average time trained 24:05 Sample "Baseline" Week 25:48 Biggest Volume Week 29:46 Training Realizations 30:28 Race sign up 30:51 Training Debrief 32:44 Training Totals 34:11 Extra tools and tips 37:13 The importance of Recovery 38:38 Final Thoughts Thanks for watching 🙏 ✣ Sumarpo Wetsuit and Sunglasses (code PATRICK15) https://www.sumarpo.com/products/suma... Wetsuit IMHO are a must for beginner triathletes and they're sunglasses are super cool & cheap ✣ Supersapiens CGM is a groundbreaking way of understanding our personal nutrition needs in order to fuel our training and life the best way possible - get yours here https://partner.supersapiens.com/patr... ✣ Hard training requires a lot of fuel. Some of my nutrition staples that help me reach a great quality of life, go on adventures, and reach my finish lines strong I get at Koro Shop 🌱 Use code ⬇️ BRINA5 on https://www.koro-shop.it/ at check out for a discount on your first order ✣ Make your smoothies and nicecreams with this dope blender: https://tinyurl.com/yckmpn2h code SMOOTHIELIFE15 for a discount ✣ Safetwings Travel Insurance https://safetywing.com/nomad-insuranc... My triathlon gear: Sumarpo Victory Wetsuit (code PATRICK15) https://www.sumarpo.com/products/suma... Garmin 945 watch https://cutt.ly/HTxTFxt Form swim goggles https://cutt.ly/HTxTFxt Basic goggles https://cutt.ly/HTxTFxt Underwater mp3 https://cutt.ly/HTxTFxt Zone3 swim shorts https://cutt.ly/HTxTFxt Huub basic jammers https://cutt.ly/HTxTFxt PPRTeam Ale Cycling kit www.pprworld.it DMT Kr1 cycling shoes https://cutt.ly/HTxTFxt​ Stages Powermeter https://bit.ly/3gNusKR​ Cycling helmet https://cutt.ly/HTxTFxt Small water bottles https://cutt.ly/HTxTFxt ------- About me 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! Peace ✌️ Patrick Delorenzi To check out daily adventure, training and nutrition pics: INSTAGRAM:   / patrickdelo.  . Let's connect on Strava! STRAVA:   / strava   ______________ © Patrick Delorenzi, 2020 Instagram: @patrickdelorenzi Facebook: @patrickdelorenzi http://www.patrickdelorenzi.com/ For business enquiries shoot me an email at: [email protected] Peace ✌️