Planning out the home stretch!- 3 Weeks to Ironman

seanings-sean-williams-seanwilliams-edmonton-yeg-photography-photographer-fitness-sports-logo-alberta-canada-18You can’t get anywhere without a plan! That realization hit me last week. I have a lot on my plate, between Blitz Edmonton, Calgary, Ironman training, the Etisah Foundation, and not to mention trying to still maintain my relationships not to mention I have to move to a new place before Ironman. With some big training weeks and a lot going on, I had to take a step back and figure out how I am going to make this all work. I refuse to hit a point of overwhelmed and frustration at this point in my road to Ironman. I’ve got 3 weeks to go and I refuse to let anything get in the way!

So I took a step back and started to plan, and even do the unthinkable- ask for help! Starting with meals. My amazing mom, helped me by buying me some fresh fruit, vegetables, not to mention chicken and rice, and on top of that, she took the time to cook the chicken and rice for me so that I just have to grab and go! Okay so food is under control for the next couple weeks, I couldn’t be more grateful. Knowing that I have fresh healthy food to keep me fueled as I wind down my training is such a good feeling.

I’ve also been making sure that my training is planned into my days and have set a date with my Uncle Pat to do a long bike ride in the next week. I have to be honest the bike portion of Ironman Canada is making me quite nervous, the last 35km are uphill, in general the course looks like a doozy. So my focus is on keeping my cycling up! As well as a couple more long runs.

Next but not least is starting my plan for my week before the big race- what its going to look like, how I am going to spend the days in Whistler leading up to the race, and most importantly my plan for the day of the race. This is a very important part of the process, going into Ironman without a plan is a recipe for disaster. I am currently reading Chrissie Wellington’s autobiography ‘A Life Without Limits’ and she speaks to how she visualizes everything that could go wrong on race day and how she will react and what she needs to do. I plan on doing the same as I plan my race day strategy. It feels so far away and yet so close.

Overall I’m feeling pretty good about my next 3 weeks, I just need to stick to my plan and keep my focus. This might be easier said than done, but I feel that by having a plan it will at least relieve any extra stress that could unnecessarily come up. I hope going forward post Ironman that this is something I can continue to commit to. It really does help to look ahead a bit and plan for the unexpected and the expected. Alleviating the things you can control and planning for them, makes it easier to deal with the things you can’t.
Taper starts after this week. This week will still bring with it some solid training hours, but I’m ready.

Total Training Hours Last Week: 17 hours
Favorite workout of the week: 4km open water swim at Hubbles in 1hour! Chris and Brett came out and worked out on the beach while I swam. I feel so lucky to be a part of such an amazing supportive group!
Toughest workout of the week: My bike post 4km swim was rough, I was tired and my nutrition could have been better earlier that day. I pushed even after I bonked because I knew that come race day I am going to have moments where I feel like that and need to keep going- it wasn’t fun though.
Biggest learning: A big part of this last couple weeks is prep.
Things I’m looking forward to this week: Nailing all of my training sessions and feeling strong!

Swim: 1hour and 20minutes
Transition: no more than 10minutes
Bike: 6hours
Transition: no more than 10 minutes
Run: 4hours and 15 minutes.

Amy Coppens About Amy Coppens

I’m passionate about fitness, health and helping others achieve their goals and as a result their best life.


  1. Great post! Chrissie’s book was so good, I really enjoyed it. My projected times are similar to yours but I reckon I’ll take a 5.5hr run or so 🙂
    So close now!

    • Amy Coppens Amy Coppens says:

      Hey Jon! I’m so excited for you! Im starting to think my run projection might be a bit over-zealous but all we can do is what we can do right?! Good Luck this weekend!! I’ll be watching for you guys!

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