140.6 Full Distance -Ironman Wales specific

Plan Goal
Conquer Ironman Wales with a calm swim, a controlled (very) hilly bike, and a resilient, lapped marathon — finishing strong on Tenby’s streets.
This 20-week Wales-specific plan adapts a classic Ironman build to the unique demands of Tenby: choppy sea starts, steep punchy climbs, technical descents, and a rolling, multi-lap run. You’ll build the endurance, hill strength, handling skills, and pacing discipline to thrive on race day.
 
What to Expect
✅ Terrain-specific sessions — low-cadence hill torque, over/unders for Welsh rollers, technical descending drills
✅ Sea-swim skills — sighting, breath control into chop, and swim→T1 run rehearsals
✅ Hilly bricks & lapped run practice — pacing the ups, relaxing the downs, planned aid-station walk windows
✅ Progressive long rides with real climbing; nutrition tested under load
✅ Run durability — uphill tempo, downhill control, calf/quad eccentrics
 
Perfect For
First-time Wales athletes who want clear, practical guidance for a hilly course
Experienced Ironman racers seeking a Tenby-specific edge (climbing, handling, lap strategy)
Anyone who wants a plan that blends structure with real-world flexibility and recovery
 
Optional Add-Ons (recommended)
✅ Strength & Conditioning (2×/wk, 30–40′): Split squats, step-ups, RDLs, eccentrics for quads/calves, scapular work
✅ Mobility/Recovery (little & often): Ankles, hips, T-spine, plus easy breathwork for down-regulation
 
Need help integrating these? Drop us a message — we’re happy to help.
Train smart. Stay consistent. Trust the process.
You're on your way to becoming an Ironman.