My Way to Ironman Frankfurt
Markus PrümShare
There are moments in training when you look at the raw numbers of your race strategy and think: That is a pretty bold statement.
Finishing a 175-kilometer bike course with 1,300 meters of climbing in 5:15 hours—at a body weight of 85 kg. This requires an ironclad, consistent output of around 210 to 215 watts. And right after that, a full marathon awaits in the summer heat. When you look at these numbers in isolation, respect for the long distance inevitably creeps in.
But instead of letting euphoria or utopic goals guide me, I prefer to trust my pacing, my body awareness, and an absolutely controlled strategy.
The Facts in the Tank: Confidence Through Training
My mind urges caution, but my training data provides the necessary peace of mind. My FTP sits stably around just under 300 watts. During a test ride this week, I held 208 watts for 30 minutes—and my heart rate remained completely relaxed on an aerobic plateau of 120 to 130 beats per minute. My WHOOP band shows a resting heart rate of 37–38 BPM at night. This proves my engine is running extremely economically.
The subsequent brick run felt smooth as well, but an Ironman is never won in the first few miles. My realistic core goal remains cracking the magical "Sub 10" hour barrier. However, I want to secure this milestone using a smart, defensive race execution, not by forcing it with a crowbar.
The Dress Rehearsal: A Controlled System Check This Weekend
As a final test before the big day on June 28, an Olympic Distance race is on the schedule for this weekend. On the short course, one could theoretically go completely "all-out" and burn the muscles to the ground. But that is exactly what I will not do.
For me, this race is the perfect, controlled dress rehearsal:
- Swimming: A calm, long warm-up to find a smooth rhythm in the water without any hectic rushing.
- Cycling: Staying locked in on the targeted 210–215 watts, holding the aero position, and precisely timing my nutrition using highly concentrated Maurten and my 200 mg sodium tablets.
- Running: A pure braking exercise. I will consciously lock into a controlled pace of 4:50 to 4:55 min/km to engrain the specific tempo feel for the marathon without causing unnecessary micro-tears in my muscles.
Discipline Trumps Euphoria
An Ironman in potentially high heat leaves no room for errors. My most important companion in Frankfurt will not be maximum power, but freshness and a perfectly functioning stomach. I will completely switch off my ego on the bike course and pace defensively.
On Sunday evening, after the Olympic Distance, the real data will be on the table. Then, the final projection will be calculated, and race week will begin.
The plan is set. Everything is under control. Frankfurt, I am ready!