With 12 weeks to go until Ironman Cairns 2026, this week marked an important part of the journey — a planned recovery week combined with a short-course race at Raby Bay to finish the block.
Recovery weeks are just as important as the hard training weeks, and this one came at the perfect time after three solid build weeks.
For those new here, I'm Des Trindall — a 57-year-old triathlete based in Brisbane, Australia, balancing work, family, and training for Ironman Cairns in June 2026.
Training Structure – Why Recovery Weeks Matter
My training follows a four-week periodisation cycle:
| Week | Focus | Intensity | |------|-------|-----------| | Week 1 | Build | Progressive | | Week 2 | Build | Progressive | | Week 3 | Build (peak load) | Highest | | Week 4 | Recovery | Reduced volume |
During the build weeks, I gradually increase training duration, with approximately:
- 85% Zone 2 training — building the aerobic engine
- 15% Zone 3/Zone 4 intensity — sharpening speed and threshold
This approach builds endurance, durability, and consistency — the key ingredients for Ironman success.
Week 12 was a recovery week, but also included a short-course race at the end to sharpen speed and maintain race readiness.
Monday – Complete Rest Day
I kicked off the recovery week with a full rest day.
After a big weekend of training, this was exactly what the body needed. I also had a country work shift — 1.5 hours driving each way plus a full shift.
Even without training, days like this still create fatigue. Another reason why planned rest is critical.
Tuesday – Indoor Ride (Zone 2)
With a 9am–6pm work shift, I completed a 40km indoor ride in Zone 2 using the Ironman Cairns course simulation.
This session was:
- Steady and controlled
- Aerobic focused
- Mentally motivating
There's something powerful about riding the actual course virtually, knowing you'll soon be racing there for real.
Wednesday – Sydney Travel + Darling Harbour Run
Midweek included a trip to Sydney with my wife, who attended an event featuring Mel Robbins.
We stayed near Darling Harbour, which gave me the opportunity to fit in a quality session in one of Sydney's most scenic areas.
Session:
- 10-minute warm-up
- 3 × 4-minute intervals at ~90% max heart rate
- Cool-down
- Total: ~40 minutes
Even during recovery week, I included some controlled intensity ahead of the weekend race.
It had also been 15 years since I'd last visited Sydney, and running around Darling Harbour was a great reminder of how much the city has developed.
Thursday – Travel + Easy Spin
Thursday morning was travel back to Brisbane.
Later that afternoon:
- 60-minute easy spin (Zone 2)
- Using the Ironman Cairns course simulation again
Nothing hard — just keeping the legs moving and maintaining rhythm.
Friday – Easy Run
With a late work shift (3pm–11:30pm), I completed a 30-minute easy run in Zone 1/Zone 2.
This was purely about:
- Freshening the legs
- Maintaining movement
- Preparing for Sunday's race
No intensity, no pressure — just easy aerobic work.
Saturday – Race Prep Ride
Saturday morning included a 60-minute road ride in race configuration:
- Race wheels on
- Bike set up for race day
- 2 short race-pace efforts to wake up the legs
This session was about activation and preparation, not fitness.
Sunday – Raby Bay Triathlon
Sunday wrapped up the week with the Raby Bay Triathlon — Race 6 of 7 in the Queensland Triathlon Series.
| Discipline | Distance | |------------|----------| | Swim | 900m | | Bike | 24km | | Run | 6km |
These shorter races are invaluable during Ironman preparation because they:
- Maintain speed that long training erodes
- Keep motivation high with competitive racing
- Provide race-day practice for transitions and pacing
- Add intensity without excessive fatigue
Despite a few mistakes (missed my transition spot, hit a pothole on the bike), I still managed:
🥈 2nd Place Age Group (55–59) ⏱️ Just 8 seconds behind 1st place
Another podium finish and a strong result heading into the next training block.
For the full race breakdown, check out my Raby Bay Race Review.
What's Next – Building Again
From here, we move into a new 4-week build phase, leading into the Moreton Bay Triathlon as a key preparation race:
| Discipline | Distance | |------------|----------| | Swim | 2km | | Bike | 60km | | Run | 15km |
This will be a significant stepping stone toward Ironman Cairns — longer distances, more race simulation, and a chance to test pacing and nutrition strategies at higher intensity.
The Big Picture
12 weeks to go now. The focus becomes:
- Endurance — building the long-session capacity
- Consistency — showing up every day
- Smart recovery — knowing when to back off
- Race execution — practising everything before Cairns
- Staying injury-free — the most important thing of all
Final Thoughts
Recovery weeks often don't look impressive on paper…
But they're where the real gains happen.
Your body doesn't get stronger during the hard sessions — it gets stronger when you give it time to adapt. That's the whole point of periodisation, and it's something a lot of athletes get wrong.
Another solid week. Another podium. And now… the build toward Ironman Cairns continues.
12 weeks to go. Let's keep building.
If you're training for triathlon — especially over 40 or over 50 — check out my free resources, training plans, or get in touch for personalised coaching.