🌴 Ironman Cairns 2026: What the Next 20 Weeks Actually Look Like 🌴
Cairns is on the clock.
As of Monday next week it's 20 weeks out!
This sounds like a lot, but we’ll take it in chunks, not chaos.
🟩 PHASE 1: FOUNDATION & CONSISTENCY
(Weeks 1–6)
A.K.A: Do the boring things brilliantly.
Focus:
✔️ Create routine (frequency > duration)
✔️ Easy aerobic work
✔️ Sleep, hydration, nutrition basics
✔️ Technique + engine building
Coach Tip:
Think of this phase as building your mitochondrial army. More tiny energy factories = more endurance later.
Synergy Pillars: Habits + Time Management
🟨 PHASE 2 — LOAD & STRENGTH
(Weeks 7–12)
A.K.A: Training starts to feel like training.
Focus:
✔️ Gradual volume increases
✔️ Strength endurance — hills, big gears, tempo
✔️ Bricks + transitions
✔️ Gut training through fuelling practice
Coach Tip:
Your gut needs conditioning too.
Teach it to handle carbs now so it doesn’t betray you at 120km on those climbs to Port Douglas
Pillars: Nutrition + Habits + Work–Life Balance
🟥 PHASE 3 — PEAK BUILD
(Weeks 13–17)
A.K.A: Big dog season.
Focus:
✔️ Longest rides and runs
✔️ Race rehearsal days
✔️ Managing fatigue like a pro
✔️ Building confidence through consistency
Coach Tip:
Stress + recovery = adaptation.
Stress – recovery = burnout.
This block is about riding the line without falling over it.
Pillars: Balance + Smart Fuelling + Time Mastery
🟦 PHASE 4 — TAPER & ABSORPTION
(Weeks 18–21)
A.K.A: Less training, more trust.
Focus:
✔️ Reduce volume, keep a little spark
✔️ Sharpen, don’t smash
✔️ Sort logistics, nutrition + race mindset
✔️ Arrive fresh not frazzled
Coach Tip:
You don’t get fitter here, you unpack the fitness you’ve earned.
Pillars: Habits + Balance + Calm Confidence
PERIODISATION… WITH PERSONALISATION
Yes, there’s a structured plan
Foundation → Load → Peak → Taper
But you’re not a spreadsheet and life isn’t predictable.
We adjust for:
👶 Kids + partners
🏥 Shift work
🤒 Illness
🌧️ Weather
🔋 Energy + recovery
🧩 Life chaos
There’s no such thing as “behind”.
There is only progress, even when it looks imperfect on paper.
THE REAL GOAL FOR THE NEXT 20 WEEKS
Not perfection.
Not heroic training days.
Not white-knuckling every session.
Just:
💚 Stack weeks
💙 Eat enough
💤 Protect sleep
🌴 Use the team
🔥 Show up more often than you don’t
The race is the celebration, the transformation happens between next week and 14 June.
Let’s build steady. Let’s build smart.
Let’s get to Cairns ready 🌴💚
Coach E xxx
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🌴 Ironman Cairns 2026: What the Next 20 Weeks Actually Look Like 🌴
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