Sub-13 226: An Age-Group Triathlete's Full-Distance Finish Upgrade Plan

Coach’s Opening: The Gap Between “Finishing” and “Controlling”

Every year around this time, the same kind of message pops up in my training group: “Coach, I crawled across the finish line at last year’s 226 in 14 hours 47 minutes. This year I want to go sub-13. Is it possible?”

In my 15 years coaching triathlon—from guiding people through their first finish to sending athletes to Kona—I’ve heard this question hundreds of times. And my answer is almost always the same: It’s possible, but you need to understand one thing first—sub-13 isn’t the sum of “swim a bit faster, bike a bit harder, run a bit tougher.” It’s a resource-management game of “don’t blow up in any single leg.”

I especially want to share the story of one athlete—let’s call him A-Feng. A-Feng is a Hsinchu Science Park engineer, 45 years old. His first 226 was at Challenge Taiwan (the one at Taitung’s Living Lake), finishing in 14 hours 52 minutes. His swim was actually not slow—he was out of the water in 1 hour 18 minutes. But on the bike, he pushed the first 90 km with an average power over 200 W, cramped up on the return leg, and ended up shuffling through the marathon in 6 hours 40 minutes. It wasn’t a lack of fitness—it was a miscalculated budget. The next year, I helped him re-plan, and he ran 12 hours 41 minutes, with the marathon actually improving by nearly two hours. The difference wasn’t that he got much stronger—it was that he finally learned to “spend his energy in the right places.”

In this article, I’m going to break sub-13 down for you: how to set your segment budget, what a 30-week race-prep blueprint looks like, how to design key long training days, and how to rehearse nutrition until it becomes muscle memory. This is a practical plan for age-group triathletes who have already finished a 226 but want to upgrade from “surviving” to “controlling.”

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1. Foundational Concepts: The Sub-13 Segment Time Budget

A full 226 consists of a 3.8 km swim, 180 km bike, and 42.195 km run, totaling 226 km—which is where the nickname “226” comes from. To finish within 13 hours, you must first split the total budget into three parts, then leave room for transitions and buffer.

Most amateur athletes finish between 11 and 14 hours, and sub-12 is already considered a very strong performance among age-groupers (marathonhandbook.com). A common segment reference is: swim roughly 10%, bike roughly 50%, run roughly 40% (marathonhandbook.com). Sub-13 roughly fits that structure, but I’ll give you a more practical version with some margin built in.

Sub-13 Segment Budget Table

Segment	Target Time	Pace / Intensity Reference	Share
Swim 3.8 km	1:20 ~ 1:30	~2:07 ~ 2:22 / 100m	~11%
T1 Transition	6 ~ 10 min	Change, dry off, mount bike	~1%
Bike 180 km	6:15 ~ 6:40	Avg speed 27 ~ 29 km/h, power 65~72% FTP	~50%
T2 Transition	4 ~ 6 min	Change shoes, refuel	~0.7%
Run 42.195 km	4:40 ~ 5:10	~6:40 ~ 7:20 / km	~38%
Total	12:35 ~ 12:59	Includes all transitions and buffer	100%

The most important sentence in this table is: keep bike power between 65% and 72% of FTP. Most coaches recommend the bike leg of a 226 falls in this range (marathonhandbook.com), because it’s the ceiling at which you can “finish the ride and still have legs to run.” The reason A-Feng blew up in year one is that he treated the bike like a standalone time trial, forgetting there was a full marathon waiting for him afterward.

Why You Should “Hold Back” on the Bike

I often tell my athletes: “The 226 result is decided in the second half of the marathon, but the second half of the marathon is decided on the bike.”

If you ride at 75%+ of FTP, you might save 10 to 15 minutes on paper, but the pace you lose on the run afterward will be far more than that—usually starting at 30 minutes, and in severe cases, collapsing into walking. So the core logic of sub-13 is: deliberately “slow down” on the bike to an intensity that feels like “this is way too easy,” and deposit that energy into your marathon account.

This is also the hardest mental hurdle for age-group athletes. Everyone feels great and wants to overtake in the early bike leg, but true sub-13 athletes get passed by a crowd in the first 90 km—then pick them off one by one in the second half of the marathon.

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2. Scientific Foundation: The Logic of Energy Systems and Pacing

The Aerobic Engine Is the Star

A 226 is an endurance event lasting over 12 hours, and more than 95% of your energy comes from the aerobic system. That means your training focus shouldn’t be short, sharp intervals, but rather “increasing the displacement of your aerobic engine”—that is, improving your ability to sustain power output at low intensity while using fat as the primary fuel.

In practice, this corresponds to two trainable metrics:

• Aerobic threshold (LT1): The intensity you can sustain for a long time while still speaking comfortably. Most of the bike and run in a sub-13 sits at or slightly below this level.
• Maximal fat oxidation rate: How efficiently your body uses fat for fuel within the aerobic zone. With proper training, you can delay the point at which you “hit the wall.”

Three Anchors for Pacing

When I set a 226 pace for my athletes, I cross-check with three anchors rather than relying on a single number:

1. Power / Pace: Power on the bike (65~72% FTP), seconds per kilometer on the run.
2. Heart rate: An alarm for “secretly speeding up.” Throughout the bike, heart rate is typically held at 70~78% of max HR; in the early run, no higher than 80%.
3. Rate of perceived exertion (RPE): On a 10-point scale, the first half of the bike should feel like “5~6, can still hum a tune,” and the first half of the run “6, feeling like you’re being almost wastefully conservative.”

When the three anchors conflict, listen to the most conservative one. On race day, adrenaline will fool your power feel, and weather will fool your heart rate—only “cross-checking all three” keeps you from losing control. Taiwan’s triathlon events—whether Challenge Taiwan in Taitung or the courses around Kenting—are generally hot and humid, and heart rate will naturally drift upward in the second half (cardiovascular drift). If you stubbornly stick to power without watching heart rate in those conditions, you can easily overheat and collapse on the marathon leg.

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3. Practical Methods: The 30-Week Race-Prep Blueprint

Thirty weeks sounds long, but a 226 simply needs that much buildup. I divide it into four phases, each with a clear mission. Here’s an overview first, then I’ll break it down phase by phase.

30-Week Phase Overview

Phase	Weeks	Core Focus	Weekly Volume (hrs)	Key Long-Session Focus
Base	Weeks 1–10	Build aerobic base, refine technique	8 – 12	Long ride 3–4h, long run 90–120 min
Build	Weeks 11–20	Add intensity, extend individual disciplines	12 – 16	Long ride 4–5h, long run 2–2.5h
Specific	Weeks 21–27	Race simulation, solidify nutrition plan	14 – 18	Brick long sessions, race-pace rehearsal
Taper	Weeks 28–30	Recovery, fine-tune fitness	6 – 10	Short and sharp, maintain rhythm

Base Phase (Weeks 1–10): Dig the Foundation Deep

No tricks in this phase. Build aerobic mileage across all three disciplines, with the vast majority of intensity in the easy zone. Many athletes rush to do intervals here, and I always put a stop to it—if the foundation isn’t solid, the higher you build later, the harder the crash.

• Swim: 2–3 sessions per week, focusing on technique rather than distance. Many athletes in Taiwan are self-taught swimmers with poor stroke efficiency. This phase must address “catch” and “breathing rhythm.” One private session with a swim coach is more valuable than 20 solo sessions of flailing around. Open water is another mandatory lesson for Taiwan triathletes—no matter how smooth you are in the pool, once you hit Living Lake, Longdong, or Sizihwan, with no lane lines, no visible bottom, and the need to sight, your rhythm can easily fall apart. Schedule several open-water sessions in the latter part of the base phase to let your body adapt to the waves, the crowded start, and the sighting techniques needed to swim a straight line.
• Bike: 2–3 sessions per week, with one long ride gradually extending from 2 hours to 3–4 hours. In the north, you can ride the Beiyi Highway or loop around Fengguizui; in central Taiwan, take the Dongfeng Green Corridor connecting to the Dajia River levee; in the south, practice long, gradual climbs along Provincial Highway 1 or the Pingtung–Kenting Highway.
• Run: 3 sessions per week, with one long run extending from 60 minutes to 90–120 minutes. Intensity should be at a “conversational” pace.

Build Phase (Weeks 11–20): Add Engine RPMs

With the foundation solid, it’s time to add intensity, but the ratio remains “more aerobic, less high-intensity.”

Key bike workout—Sweet Spot Intervals:

Item	Content
Warm-up	15 minutes progressive
Main set	3 × 12 minutes @ 88–93% FTP, 5 minutes rest between sets
Cool-down	10 minutes
Frequency	Once per week; all other rides stay aerobic

Key run workout—Tempo Run:

• 15-minute warm-up → main set 20–30 minutes @ 20–30 sec/km faster than your 226 target pace → 10-minute cool-down.
• Once per week, plus one long run and one easy run.

Long rides this phase should extend to 4–5 hours, and long runs to 2–2.5 hours. Note: don’t schedule the long ride and long run on the same day; leave at least one recovery day in between.

Specific Phase (Weeks 21–27): Bring Race Day into Training

This is the most critical and discipline-testing seven weeks. The core is Brick (back-to-back sessions) and race-pace simulation.

Signature long-session day—“Race-Pace Brick”:

Segment	Content	Purpose
Bike	4–5 hours @ target race power (65–72% FTP)	Lock in race-intensity feel
Transition to run	Run 40–60 minutes immediately off the bike @ target marathon pace	Train the “dead-leg transition”
Nutrition	Follow the race-day nutrition plan exactly	Rehearse gut tolerance

This Brick must be done at the time of day close to the race (most 226 races in Taiwan start in the water around 6 a.m., so I have athletes head out at 5 a.m. on weekend mornings), and wear the gear and consume the nutrition you’ll use on race day. I’m not just after fitness—I want the body to be completely familiar with the entire process.

What a Typical Week in the Specific Phase Actually Looks Like

Many athletes ask me: “Coach, these workouts sound great, but how do I actually structure a week?” Here’s the skeleton of a typical specific-phase week—the version I actually give to busy office-worker athletes, totaling about 14–15 hours, with the focus on the weekend and no overreaching on weekdays.

Day	Morning	Evening / Night	Focus
Monday	Full rest or easy 40-min swim	—	Recovery day; sleep is the top priority
Tuesday	—	60-min tempo run	Quality session; push the threshold
Wednesday	Swim technique + 60-min main set	60–75-min aerobic bike (trainer OK)	Accumulate aerobic volume, fix swim
Thursday	—	75-min sweet spot intervals on the bike	Quality session; raise cruising power
Friday	Full rest or easy 30-min swim	—	Store energy for the weekend long sessions
Saturday	Race-pace Brick: 4–5h bike + 40–60-min run	—	Signature long session; full rehearsal
Sunday	100–150-min aerobic long run	—	Accumulate run volume; practice form under fatigue

Note a few scheduling principles: quality sessions (tempo run, sweet spot) must be spaced apart—never two hard days in a row; also don’t put high intensity between the two weekend long sessions—let the body focus on accumulating hours. Monday and Friday are deliberately light because the biggest danger in 226 training is “going at 70% every day and never fully resting.” That approach looks diligent, but the stimulus isn’t deep enough and recovery isn’t complete—you end up short on both fronts.

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4. Long-Session Day Design: Treat It Like a Mini Race

Many people treat long-session days as “mileage accumulation,” which is a serious waste. A good long-session day trains four things at once: fitness, nutrition, pacing, and psychology.

The Rhythm of a Complete Long-Session Day

1. The night before: Eat the same dinner as on race day (don’t try foods you’ve never eaten), and lay out all your gear and nutrition before bed.
2. After waking up: Simulate the race-day breakfast—usually easily digestible carbs, finished 2.5–3 hours before the start. Common choices for Taiwanese athletes include white toast with jam, bananas, salted rice balls, and sports drinks.
3. During the session: Strictly follow the nutrition plan (detailed in the next section), and log “hour, what you ate, and how your gut felt” throughout.
4. After the session: Within 30 minutes, take in carbs plus protein, and write in your training log—was the pacing steady, did the nutrition cause any nausea, and where did you start wanting to slow down.

Three “Don’ts” for Long-Session Days

• Don’t test brand-new gear or nutrition on a long-session day: New shoes, new saddle, new energy gels—all must be tried first in shorter sessions. If your gut acts up on race day, it’s usually because you never ate that product in training.
• Don’t push for the longest distance every time: Mileage must be periodized. On recovery weeks, shorten the sessions. Pushing through only accumulates fatigue and raises injury risk.
• Don’t ignore heat adaptation: During Taiwan’s summer training, deliberately schedule a few sessions “without air conditioning, during the midday heat” so your body learns to sweat and dissipate heat in humid conditions. This is especially important for courses like Kenting or Taitung.

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5. Nutrition Rehearsal: The Hidden Decisive Factor for Sub-13

I dare say that in the final hour of an age-group 226, half the gap is fitness, and half is nutrition. Nutrition can be “trained”—and it must be.

The Science of Carbohydrate Intake

Endurance sports fueling research generally recommends: consuming approximately 60 to 120 grams of carbohydrates per hour during an Ironman event, with typically higher intake on the bike leg and lower on the run leg (never2.com). If your goal is the fastest possible finish, you can push toward roughly 90 grams of carbohydrates per hour (precisionhydration.com).

But there’s a critical caveat here: the human body’s upper limit for digesting glucose is about 60 grams per hour. To break through to 90 grams, you must mix different sugars such as glucose and fructose, and practice this in training beforehand, otherwise your gut is likely to rebel (precisionhydration.com).

For age-group athletes targeting sub-13, my practical advice is: aim for 60–80 grams of carbohydrates per hour on the bike leg, and drop to 40–60 grams per hour on the run. I give a range because gut tolerance varies greatly between individuals—the numbers need to be personalized through training, not copied verbatim.

Fueling Practice Plan (for reference, requires personalization)

Leg	Carbs per Hour	Example Formats	Fluids / Electrolytes
Bike 180 km	60 ~ 80 g	Sports drink + energy gels + banana / salty snacks	500~750 ml per hour, containing sodium
Run 42 km	40 ~ 60 g	Energy gels + cola / sports drink from aid stations	Small sips frequently at each station, based on sweat rate

Fueling Adjustments for Taiwan’s Hot, Humid Environment

The biggest variable in Taiwan races is heat and sweat. In hot, humid conditions, both sweat rate and sodium loss increase—hydrating without replacing sodium can actually lead to hyponatremia, cramping, or even more dangerous outcomes. I have my athletes estimate their sweat rate during long summer training sessions by “weighing themselves before and after training”—for every 1 kg of body weight lost, that’s roughly 1 liter of sweat lost—and use this to calibrate race-day fluid intake.

Additionally, the cola, salt candies, bananas, and sports drinks commonly found at Taiwan aid stations must be tested during training first. On race day, your gut is already under high stress—don’t let unfamiliar foods surprise you.

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6. Common Mistakes and Fixes

Having coached for so many years, age-group athletes chasing sub-13 tend to fall into highly repetitive pitfalls. Let me list the most critical ones, along with the fixes.

Mistake 1: Being Too Greedy on the Bike

Symptoms: Average watts spike in the first 90 km, you’re having a blast overtaking people, then on the way back you start cramping, and when you get off the bike your legs feel like lead.

Fix: Use a power meter or heart rate to keep your bike intensity firmly pinned at 65–72% FTP. Getting passed in the early stages is “normal and correct”—your goal is to reel them back in during the second half of the marathon.

Mistake 2: Treating Training Volume as Everything

Symptoms: Stacking crazy hours every week, sleep-deprived, heart rate elevated all day, constant minor injuries.

Fix: Training results come from “stimulus + recovery.” When it’s a cutback week, cut back. Sleep and nutrition are part of training, not optional extras. Overtraining buys you injuries, not PBs.

Mistake 3: Figuring Out Fueling on the Fly

Symptoms: On race day you eat by feel, grab random food from aid stations, then after 30 km you’re nauseous, queasy, and can’t eat.

Fix: Your fueling plan should be rehearsed to the point of being second nature in every long training session during the specific phase. Writing “what to eat at which hour” as an SOP and taping it to your bike wouldn’t be overkill.

Mistake 4: Ignoring Transition Zones

Symptoms: Chaos in T1 and T2, can’t find your gear, wasting five extra minutes.

Fix: Transitions need practice too. Rehearse your changeover routine until it requires no thought, walk through the transition area before the race, and memorize the relative position of your bike rack. Sub-13 comes down to minutes—every second saved in transition counts.

Mistake 5: Running Too Fast in the Early Marathon

Symptoms: After getting off the bike your legs feel okay, you’re pacing faster than planned and secretly pleased, then after 25 km you fall apart into a walk.

Fix: “Deliberately conservative” for the first 10 km of the marathon—even slightly slower than target pace. The marathon in a 226 is about “holding steady first, then accelerating later if conditions allow.” Whatever you spend in the early stages, the back half will collect with interest.

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7. Actionable Advice for Athletes at Different Levels

Sub-13 isn’t a one-size-fits-all line—everyone has different weaknesses, so the entry points should differ too.

Taper Phase (Weeks 28–30): Don’t Ruin Thirty Weeks of Work in the Final Three

The taper is the phase where the most people mess up. Some, out of nervousness, cram in extra training in the last two weeks, thinking “a last-minute polish.” Others overcorrect and barely move for three full weeks, leaving their body “asleep” on race day. Both are wrong.

The correct taper logic is: progressively reduce training volume while preserving the spark of intensity. Specifically—

• Week 28: Cut total volume to about 70% of normal. Long sessions get shorter, but keep one moderate-length brick.
• Week 29: Reduce volume to 50–60%, interspersed with a few short, fast race-pace segments so your body “remembers” race intensity.
• Week 30 (race week): Drop volume to 30–40%, all short sessions. The focus is on loosening up, sleeping well, and channeling nervous energy.

During the taper, you’ll feel antsy, full of energy, and even wonder if you’re training too little—that feeling of “this is too easy” is exactly the signal that your taper is working. Don’t break the plan; carry that feeling into race day.

Let me share a comparative case from one of my athletes, let’s call her Xiao Ya. Xiao Ya is a nurse with a chaotic shift schedule. The first time she went for sub-13, she secretly added two extra long sessions the week before the race out of anxiety. On race day, her shoulders felt tight from the moment she hit the water, she spent the entire race fighting fatigue, and finished at 13 hours 18 minutes—just missing the mark. The next year, she followed the taper plan faithfully and treated recovery after shifts as part of her training, finishing in 12 hours 52 minutes. Her fitness was roughly the same both years—the difference was “whether she dared to trust that she’d already trained enough in those final three weeks.”

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8. Actionable Advice for Athletes at Different Levels

Sub-13 isn’t a one-size-fits-all line—everyone has different weaknesses, so the entry points should differ too.

Already Finished, Around 14 Hours: Fix “the Segment Where You Blew Up”

Your problem is most likely pacing loss of control or fueling collapse, not a lack of fitness.

• This season, don’t rush to add training volume. First, turn “don’t be greedy on the bike, be conservative in the early marathon” into instinct.
• Use a 113 (half-distance) or another 226 as a rehearsal, strictly following your pacing and fueling plan from start to finish to validate your budget.
• A-Feng took exactly this path: his fitness barely changed, but simply by “not wasting energy recklessly” he went from 14:52 to 12:41.

Around 13–13:30, Stuck at the Threshold: Find “the 30 Minutes That Save the Most Time”

You’re already close. What you need to do is identify the segment with the highest return on investment.

• It’s usually the bike. If you still have room in your FTP, the sweet-spot workouts during the base phase can effectively raise your cruising speed.
• Don’t overlook the “free seconds” either: transitions, fueling efficiency, and aerodynamics (race kit, aero bars, riding position).

Aiming for Sub-13 on Your First Attempt: Extend the Timeline and Be Patient

If this is your first 226 and you’re targeting sub-13, I’ll be direct: It’s challenging, but feasible—provided you have a solid endurance base (e.g., you can already comfortably complete a 160 km bike ride and a 30 km run).

• Honestly complete the full 30-week blueprint; don’t skip ahead.
• Never slack off during the base phase. A deep aerobic foundation is what everything else gets built on.
• Find a coach or an experienced training partner—don’t train in isolation. The cost of mistakes at 226 is very high.

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9. FAQ

Q1: I’m busy with work and can only train 10 hours a week. Is sub-13 still possible?

It’s possible, but every hour must count. Busy professionals need to prioritize training quality over volume: one high-quality brick session beats three half-hearted ones. The key is that your long weekend sessions can’t be compromised; weekdays should focus on maintenance and targeted intensity.

Q2: Cycling is my weakest discipline. Should I spend most of my time on it?

Cycling takes up about half of the total time, and the return on investment is indeed high, so it’s worth strengthening. But don’t neglect running—226 results often come down to the marathon. The sensible approach is to “strengthen your weakest link while not letting the others regress.”

Q3: What if I’m too nervous to sleep the night before the race?

That’s completely normal; almost every athlete experiences it. The good news is: a bad night’s sleep before the race has limited impact on your performance the next day, provided you’ve had sufficient sleep in the preceding weeks. What really matters is your sleep bank for the entire week before the race. Even if you toss and turn the night before, don’t panic—lying still with your eyes closed still has recovery benefits.

Q4: Taiwan’s summers are too hot. Will my training be less effective?

Heat is a challenge, but it can also be a weapon. Deliberate heat acclimation can give you an advantage on hot, humid race courses. The trick is to progress gradually, stay on top of hydration and sodium intake, avoid high-intensity sessions during the hottest times, and reserve the hottest part of the day for low-intensity heat adaptation.

Q5: Energy gels make me nauseous. What should I do?

First, check three things: whether you’re drinking water when you take them, whether your intake per unit of time exceeds your gut’s capacity, and whether you’ve practiced with this brand and format in training. Many people feel nauseous because of the triple whammy of “concentrated sugar without water + something you’ve never practiced with + taking too much at once.” Breaking your intake into smaller, more frequent doses with water usually helps dramatically.

Q6: Swimming is my weakest discipline—I almost cramp up at 1500 meters. Am I still suited for a 226?

Yes, you are, and don’t worry too much—swimming only accounts for about 10% of the total time. It’s not the deciding factor for sub-13, but it’s the discipline most likely to make you “fall apart before you even start.” My advice is to change your swimming goal from “swim fast” to “swim efficiently”: aim for smoothness, relaxation, not swallowing water, and keeping your heart rate low when you exit the water. Cramping is usually related to tension, erratic breathing, and electrolyte deficiency—start by working on technique and breathing rhythm rather than just hammering out more distance. It’s far better to swim steadily and save your energy to gradually make up time in the latter two disciplines than to force five extra minutes in the swim and exit the water with your heart rate nearly maxed out.

Q7: How should I schedule strength training during my training period?

Endurance athletes often neglect strength training, but moderate lifting is very beneficial for a 226—especially core and glute/leg stability, which delays form breakdown late in the race and reduces injury risk. During the base and build phases, you can schedule 1–2 strength sessions per week, focusing on multi-joint movements with moderate to low reps; the closer you get to race day, the more you should taper it down, and essentially drop heavy weights during the taper to avoid residual fatigue. The principle is “strength serves the three disciplines; it shouldn’t steal the show.”

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Conclusion: Sub-13 Is Built with Patience

Back to A-Feng. On the day he ran 12:41, he didn’t scream as he crossed the line—he just smiled and told me, “Coach, this time I knew exactly what I was doing the entire race.”

That statement captures the entire essence of sub-13.

It’s not about an extraordinary performance on race day; it’s about the 30 weeks of showing up for every long session as planned, every nutrition rehearsal that became second nature, and every moment of discipline in holding back from going too fast—all accumulated bit by bit. When you slow down on the bike, master your fueling, and make cross-checking your pacing instinctive, sub-13 will arrive as naturally as water finding its level.

So stop asking “is it possible?” Open the 30-week blueprint and start with this week’s first aerobic session. You don’t need to get it perfect all at once—you just need to understand your body a little better each week, and know more clearly where to push and where to hold back. Taiwan’s Living Lake, our hot and humid southern race courses, and the timing mat at the finish line are all waiting for you to cross them with “control” rather than “sheer grit.”

With this plan in hand, we’ll see you at the finish line.

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This article is for educational purposes and does not replace individual assessment by a physician, physical therapist, or nutritionist. Please adjust your fueling plan and training volume according to your personal health condition and professional advice, and seek medical attention promptly for any physical discomfort.

References

• Marathon Handbook — Average Ironman Time By Age, Sex, Segment: https://marathonhandbook.com/average-ironman-time/
• NEVERSECOND — Ultimate Long Distance Triathlon Fuel & Hydration Guide: https://never2.com/blogs/guides/ironman-fuel-and-hydration-guide
• Precision Hydration — How much carbohydrate do athletes need per hour?: https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/

Related Reading

• Sub-6 70.3: Target Paces for Each Discipline and a 24-Week Training Blueprint
• The Art of Pacing an IRONMAN 226: How to Keep the Final Marathon from Becoming a Death March
• Ironman 226 Full-Distance Training: A 30-Week Journey from Zero to Finish Line
• 70.3 Half-Ironman Race Guide: A Complete Breakdown of Pacing, Fueling, and Mental Milestones