The Exercise Engineer

Whether you're training for your first triathlon or you're a seasoned pro, this episode is packed with advice on wattage, sighting, and the mental shift required to move from "chasing a time" to "enjoying the ride" (and still achieving the time).

The Bike Reccy:
- Know your numbers: Understanding your wattage boundariesand optimal cadence is crucial for hilly courses to avoid burning out early.
- Surface Check: New Zealand’s "chip-seal" roads required lowering tire pressure to manage vibrations and staying vigilant for sharps.
- The Drive-Through: If you can’t cycle the whole loop, drive it. It helps you scout steep descents and find the best spots for your spectators.

The Swim Reccy:
Freshwater vs. Saltwater: Training in ocean pools makes you more buoyant; be prepared for the "drag" of freshwater.

Master the Sighting: Don't underestimate how much extra distance you'll swim if you don't practice sighting. Lou found herself swimming at 60-degree angles!

The "200m Panic": If you get claustrophobic or struggle with breathing at the start, get in the water early to get the "panic" out of your system before the official start.

The Run Reccy:
Don't always trust the marketing! A "flat" course might actually have "pinchy" hills.

Perspective: Remember that a marathon after a 180km bike ride is a completely different beast than a standalone marathon.

Transition Strategy:
Landmarks are Queen: Find a stationary landmark near your rack; in the heat of the race, everything looks the same.

The "Nirvana" Tour: Highly recommended for visualising the flow of the race and understanding specific rules (like bike handlers taking your bike at the dismount line).

Nutrition & Carb Loading:
The Goal: Aim for roughly 10g of carbs per kg of body weight in the 48 hours before the race

Keep it Simple: Stick to familiar foods, reduce fibre to avoid bloating, and switch to white rice/bread for easier digestion

With only four days until race day, I get really vulnerable about the reality of Ironman training. This isn’t a highlight reel; it’s a transparent look at the exhaustion, the ugly side of endurance prep, and the final lessons learned after five months of intense training.
From the surprising reality of weight gain during prep to the emotional toll of pushing your limits, I share why I'm no longer chasing invincibility and how I'm preparing to cross the finish line.
The Reality CheckReflecting on the "glamour" of Ironman training.
Lesson 1: The Nutrition ParadoxWhy tracking calories and macros is about fuelling, not weight loss.
Lesson 2: Gear – What You Actually NeedDifferentiating between "nice-to-haves" and essentials. A breakdown of bikes, trisuits, and why you should probably learn how to oil your own chain.
Lesson 3: The Data TrapReflecting on the use (and non-use) of bike computers and indoor trainers. Why real-world experience often trumps hitting specific wattages for a first-timer.
Lesson 4: Parkinson’s Law & Training StructureHow "total flexibility" led to procrastination. The importance of creating an unbreakable daily structure to reduce decision fatigue.
Lesson 5: Breaking the "Invincible" MythA raw discussion on the mental and physical exhaustion of the last four months. Why crying doesn't mean weakness and how to handle it
It Takes a VillageFinal thoughts on the support system—from best friends to the online community—that makes the start line possible.

Key Moments:
Fueling is a Science: Training 20+ hours a week doesn’t give you a free pass to eat everything in sight; it requires a calculated approach to ensure you have the energy to recover without carrying "dead weight" on the hills.

Don't Over-Gadget: For your first Ironman, consistency and comfort on the bike are more important than owning every piece of high-tech data equipment. Focus on a good bike fit and basic maintenance.

Structure is Freedom: Having all day to train can lead to procrastination. To avoid burnout and "decision fatigue," schedule your workouts into fixed windows (AM/PM) just like a 9-5 job.

Embrace the Vulnerability: Physical training is only half the battle. Acknowledge the emotional toll and the "why" behind your race, as that mental resilience is what carries you through the final miles.

You Aren't Alone: No one reaches an Ironman finish line in a vacuum. Lean on your community and acknowledge the collective effort it takes to get to the start line.

Connect with me:
Substack: The Exercise Engineer

Instagram: @theexerciseengineer

One week out from race day, I dive into the final discipline of the Ironman: The Run. After a lifetime of running for PB times and headspace, I reflect on the humbling reality of training for a marathon that starts after 180km of cycling. From the "syrup-leg" feeling of brick runs to the mental toll of losing speed to gain endurance, this episode is a candid look at the physical and psychological shift required to become an Ironman runner.

Welcome to the Ironman Diaries: 1 Week to Go!

My Running History: From University Half-Marathons to 3:20 Fulls.

The Identity Crisis: Runner vs. Triathlete.

Lesson 1: When your passion becomes a chore.

Lesson 2: Letting go of the "Runner Self" and chasing new paces.

Lesson 3: The Zone 2 Survival Guide (Audiobooks, Fuel, and Shoes).

Lesson 4: The "Brick Run" experience (Running through syrup).

The "Brick Run Banana" and fuelling for the 42.2km finish.

What’s next? Weight gain, gadgets, and pre-race tears.

Prioritise the Weakness: Because running was a strength, it often got the "leftover" energy after cycling sets, turning a hobby into a chore. Acknowledge this mental fatigue early.

Release the Ego: You cannot compare your marathon-block paces to your Ironman-block paces. Zone 2 training builds the engine you need for the finish line, even if it feels "slow" compared to your PBs.

Save Your "Demon Thoughts": Don't use up all your mental grit in training. Use podcasts and audiobooks for long Zone 2 sessions to keep your mind fresh for the "dark places" on race day.

The Shoe Rotation Matters: Save the high-stack tempo shoes for specific sessions. Training in daily trainers (like the Gel Nimbus or Novablast) keeps your legs honest and prevents over-reliance on tech.

The "Brick" Sensation: Expect the first few kilometers off the bike to feel like running through syrup. Higher cadences on the bike can help the transition, but nothing beats the "Brick Run Banana" for a mid-transition energy boost.

@theexerciseengineer

5 Key Lessons about learning to ride a bike for an Ironman

Rent a Bike like mine: Sportcorp Australia

Lesson 1: Get your bike fitted
Lesson 2: Rent a bike
Lesson 3: Go at your own pace
Lesson 4: Don’t get FOMO
Lesson 5: Carb Load ON the bike

What tips have I missed? Leave a comment

Thank you for listening xxx

I was interviewed today by 'Women's Running Collective'. We talk all things running, setting goals, building habits, women's biomechanics, nutrition and so much more!

If you're just starting your running journey or you're striving to PB your next race, you're going to love this chat!

Thank you for having me team xxx

Women's Running Collective Podcast: https://open.spotify.com/show/2KuWtqVrlxtrUWPw5aVRHM?si=9a9204ca7df84a3f

Chapters:
00:00 - Guest introduction: Lou Kelly
01:42 – Rapid fire questions with Lou
08:15 – Lou’s journey from civil engineer to running coach
12:15 – Strength training & why it’s so important for women
16:51 – Biomechanical issues & running form tips
22:05 – Compassion in coaching (and with yourself)
24:00 – Building sustainable habits that last
27:12 – Setting realistic, achievable goals
34:38 – Positive reinforcement, self-talk & mindset
38:10 – Final thoughts, takeaways & recommendations