It’s the day before October 10th, which means it’s Kona Christmas Eve!

The 2015 Ironman Championships are going down on the big island in Hawaii tomorrow and even as a spectator hundreds of miles away, I’m pumped. Any other tri geeks out there feeling the same? For the past 2 weeks I’ve been watching my Instagram and Facebook feeds being flooded with photos of the Queen K highway, tropical sunsets, and bikes worth more than my car. (Ok, maybe not quite as much as my car, but you get the point, right?

If you have a bit of time tomorrow, whether you’re a triathlete or not, I highly recommend tuning into some of the live coverage on Last year I was at my mum’s house over Thanksgiving weekend and although she didn’t have any interest in triathlon at the time, I’m pretty sure she’d admit to having found it pretty inspiring and amazing! You’ll be able to tune in live here, and the first wave of pros goes off at 6:25am Hawaii time (9:25 PT / 12:25 ET).

Work It Out

Speaking of all things triathlon, this week’s workout comes to you courtesy of my coach, Paul Duncan at Outstrip Endurance.

Paul Duncan

Photo credit: Aaron Palaian

Paul just competed in Ironman Silverman 70.3 in Henderson Nevada last weekend and had an impressive 4th place win in his age group. Dude is kind of a big deal and definitely knows what he’s talking about! He’s now in Kona cheering on his wife, Angela Naeth (interviewed here), and he’s put together a swim workout for me to share with you guys today.

The Outstrip Endurance October Swim Workout

Paul says:

“This swim workout is meant to be an aerobic swim with some hard 100s thrown in to simulate short race type efforts. Focus on staying comfortable for the longer sets (i.e. pulling) and hitting the 100’s HARD, with a substantial amount of rest. It’s a very simple, yet effective swim workout.

Remember, the focus is hitting the 100s at your best possible effort then getting right back into an easy/moderate smooth stroke.
The amount of rest between the long sets is based on the amount of time it takes you to put your paddles on for the next round. Preferably less than 1 minute.”
Fit Bit Friday 213 - The Outstrip Endurance October Swim Workout - Eat Spin Run Repeat

Turn It Up

Today’s tune is a little Avicii number of the latest album Stories, and it’s called Broken ArrowsGUYS. I love this song. Stick it on the end of your playlist for the final 4 minutes of however long you’re sweating for and it’ll give you the energy to push hard to the end. The video isn’t much to see, but if a runner’s high could be put into a song, this would be it!

Have A Read

Keeping with the theme of this week’s Fit Bit Friday, your reading material is all Kona themed.

Lastly, if you have any burning triathlon-related training questions, feel free to comment below or send them my way. Paul will answer them all in an Ask The Coach post towards the end of this month!

Now over to you! Let’s hear…

  • What are your weekend plans? (Or long weekend plans in the case of my fellow Canadian readers!)
  • What was the highlight of your week?