Written by Paul Ransome


What have I done in the last 3 weeks since Ironman Weymouth, apart from put some weight on and relaxing? Quite a lot really; I’ll take you through it.


Straight after the race we had a great evening celebrating, being an ex rugby player I like a beer or two and in the build up to the race I’d been satisfying this with the alcohol free variety. This is actually a great recovery drink according to Erdinger Alkohol Frei. The evening was capped off watching hero’s hour at the finish line cheering in the final Ironmen and women of the day.

Healthy eating has been a big part of my life this year and I would definitely recommend eating as clean a diet as possible post race but you also need to enjoy yourself at the end of the season. I made a lot of food sacrifices leading into Weymouth to help achieve race weight and keep healthy, so the day after I certainly wasn’t in the mood for sacrificing. I had 3 British favorites for the day one being from a café, one involving fish and one actually originating from the sub continent in Asia, we’ll leave it at that and you can take a guess. In my defense it was my birthday! Basically for the last 2 weeks I haven’t gone without because you put so much effort into your training and sacrificing the things you enjoy, you need to reward yourself and enjoy the treats you’ve been abstaining from. Then comes the hard part getting back to your healthy regime.

img_3308Most importantly, the month so far has allowed me to give more time back to my family, especially my wife and children. I’ve been going to kid’s parties, visiting my grandparents and my wife took me to the hotel where we got married for a night away. One of the best experiences since the race was finally getting my 5 year old son Cameron riding his bike without stabilisers. This was after teaching him to swim without armbands in the summer and as a father this feeling of satisfaction surpasses any great race result. Basically after a long season of Ironman training I want to give back to my family, which as you can see has already been a rewarding process. It really is something to relish and look forward to at the end of your season.




Training wise I’ve done very little since the race, mostly short pool sessions to keep the feel for the water. I did run with 2 of my clients in one day in the second week of recovery; totting up 13 miles which my coach wasn’t very happy about. I should know better, and funnily enough I felt awful the following day. My Physio, Claire Wheller was amazed at how I was recovering which probably made me a little over confident about my readiness. It actually takes on average about 4 weeks to recover form an Ironman A race. I’m nearly ready to hit the planned sessions again and must admit I’m missing the structure, making up pool sessions as you go along isn’t very motivating.

One of the most important things I’ve done is set my goals and start entering races for next season. After looking into what some of the competition is capable of I devised some physical goals focusing on increasing my threshold power, improving my top end run speed and getting stronger in the pool for the non-wetsuit swim in Kona. This helped me decide on race goals and where I wanted to finish in the field. At the moment I’m doing the 113 Events double at Cotswold water park and am aiming for a top 5 finish. After discussing these with my Coach Mark Threlfall we’ve agreed they are realistic and it’s over to him now to decide how to train towards them.

The other thing I’ve been doing is hemorrhaging money after booking my accommodation for Kona next year, nobody told me you have to pay up front with airbnb. Lucky for them, they’re looking after a nice amount of money for me for the next 12 months. I’ve also been looking to set up some partnerships with triathlon brands to help me towards my goals in 2017 and am proud to announce a partnership with High5 for my nutrition going forward.

My recovery period has been great, now it’s time to get down to business, fix my niggles and get strong for 2017!


Paul is based in Bath and is a personal trainer and triathlon coach. He is part of the team who run Urban Training Systems and you can find out more about them here: Website / Facebook / Twitter.

Paul is sharing his story with Tri Radar as he prepares for Kona 2017. You read his introductory blog here.