What It Takes To Be Ironman 70.3 Age Group World Champ

  • By Triathlete Europe
  • Published January 15, 2014
Despite the weather, Vegas still managed to offer up some stunning backdrops.

How do you balance a 55-hour work week with a tilt at being Ironman 70.3 World Champion? By training for less than 10 hours per week, as Patrick High explains.

With 55-hour work weeks and at least three days a week on the road, Patrick High compresses his hard training from Friday to Monday, often taking Tuesdays and Wednesdays completely off. “I get it all in in under 10 hours a week,” he says. “I err toward the light side relative to my peers. But every workout has a purpose.” Those workouts often take place on treadmills while travelling, with a swim bungee in a hotel pool or in High’s own backyard Endless Pool. “I rarely, if ever, swim laps,” he says. High also attends twice- weekly group training classes with his family, merging home life with agility, cardiovascular and core work. This year his competition schedule has shifted from long course to sprint and Olympic races (Vegas being the exception) to train and race with his 14-year-old son, Lukas, a recent convert to the sport and clearly an inspiration for High. “He volunteered in Kona last year while I raced,” High says. “After that he said, ‘Dad, I want to do some- thing I can do for the rest of my life. Triathlon is a sport I can do for the rest of my life. And I want to be a world champion, too.’”

Race ready: “There’s a 1K loop that incorporates a decent-sized hill in our neighbourhood—the hill itself is probably 0.65K — so I run that 10 times,” High says. “I work the hill, recover going down and then stride out and repeat. That’s on Friday morning, and then on Saturday I do a high tempo ride/run. I ride two hours solo, stop by the house to pick up Lukas, we ride another hour and then run together. He peels off at the 5K mark and I continue for 10K. It’s as much of a tempo run as you can manage. Those are two ‘you’re gonna feel ‘em’ back-to- back workouts every weekend leading up to Vegas.”

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