Sounds like you’re fine on the swim being a former college swimmer.
Bike…uh that’s where you’re in trouble. You need to start riding 4-5 times a week. Coming from someone who’s done an Ironman, it’s all about the bike. Super long and have to come off fresh enough to finish for the day. 3 rides for 60-90 min during the week minimum, and get a long ride in on the weekends, starting a 3 hours and go up from there. Include some of the sweet spot rides in there.
Run, with your bike fitness this is going to include a lot of walking. Your legs are going to be fried within 10 miles. All run training should just be east run pace. Don’t waste time/recovery doing fast work like tempo/400 repeats/even half marathon pace. How fast you’re going to run in this Ironman is going to be so much slower than what you would run for a marathon.
Ultimately I think the best thing you can do is trying to make the day and enjoyable as possible and not be a death march. Good luck and let us know how it goes!
2 Likes