My First Ironman: The Road to Challenge Roth 2026
From marathon runner to Ironman. This is my documented journey preparing for my first full-distance triathlon at Challenge Roth 2026 - 3.8km swim, 180km bike, and a full marathon to finish. A journey that started with loss, but continues with love.
In loving memory of Rose Prommer (1944-2025). Your love is my endurance.
Building aerobic foundation through consistent zone 2 training. Focus on swim technique improvement and establishing training habits across all three disciplines. 160 days until Challenge Roth.
Coaching Team
Rob Wilby
Head Coach, Team Oxygen Addict
Ironman University Certified Coach and 220 Triathlon's Coach of the Year (2019). Former GB Age Group triathlete with six Ironman finishes. Hosts the popular Oxygen Addict Triathlon Podcast.
Lam Quang Nhat
Swim Coach / Vietnamese National Triathlon Champion
Three-time Vietnam National Triathlon Champion (2023-2025) and former SEA Games gold medalist in swimming (1500m freestyle, 2013 & 2015). Based in Ho Chi Minh City, providing hands-on swim technique coaching.
The Journey
Challenge Roth - The Goal
3.8km swim in the Main-Donau-Kanal, 180km bike through the Franconian countryside, 42.2km run with legendary Solarer Berg crowd support. One of the most iconic Ironman-distance races in the world. For Mom.
Peak & Taper
Final big training block followed by a 2-3 week taper. Longest sessions completed, now letting the body absorb and sharpen.
Challenge Vietnam 70.3 - Da Nang
Half-Ironman race as a key B-race. Testing race-day nutrition, pacing strategy, and equipment. A dress rehearsal for Roth at half the distance.
Build Phase
Increasing training volume and introducing race-specific intensity. Long rides extending to 4-5 hours, open water swimming practice, and brick workouts becoming longer.
Joined Team Oxygen Addict
Signed up with Coach Rob Wilby's Team Oxygen Addict for structured Ironman coaching. Rob is an Ironman University Certified Coach and 220 Triathlon's Coach of the Year (2019). Having professional guidance is essential for a first Ironman.
FTP Test - Establishing Baseline
Functional Threshold Power test on the bike to establish training zones. This baseline will guide all cycling intensity throughout the program. Critical data for the 180km bike leg.
First Swim Session with Coach Lam
Initial swim assessment with Vietnamese National Triathlon Champion Lam Quang Nhat. Identified technique improvements needed in freestyle: catch phase, body rotation, and breathing rhythm. The weakest discipline gets focused attention.
Return to Vietnam
Relocated to Ho Chi Minh City to continue base building in a warm climate. Access to pools, roads, and trails year-round.
First Brick Workouts
Back-to-back days of bike-run brick workouts. Learning to run on tired legs - the key skill for Ironman. Indoor cycling sessions averaging 60 minutes, followed by 20-35 minute runs.
Base Building Begins
First structured triathlon training session. Indoor cycling (45min, 32km) followed by a 68-minute run in Oberasbach. The Ironman journey officially starts.
Recovery Week in Valencia
Post-marathon recovery with easy walks and light movement. Time to reflect, grieve, and begin planning the next chapter. The decision crystallized: attempt my first Ironman.
Valencia Marathon - In Memory of Rose
Ran 42.2km wearing a custom singlet: "In Loving Memory To You Mom - Your love is my endurance." Finished in 3:51 with her photo on my chest and bib number 40513 named "Rose". This race marked both an ending and a new beginning.
Travel to Valencia
Flew from Nuremberg to Valencia for race weekend. Pre-race shakeout run of 5km to test the legs and soak in the atmosphere of the Ciudad de las Artes y las Ciencias.
Final Marathon Preparation in Germany
Training block in Oberasbach and Fürth, Bavaria. Long runs up to 20km while processing grief and preparing mentally for the Valencia Marathon. The running became therapy.
Loss of My Mother, Rose
My mother Rose passed away after a courageous battle. She was 03.05.1944 - 14.11.2025. Her love became my endurance.
Training Phases
Learn more about the structured periodization approach I'm following:
Ironman Training Phases Guide Base, Build, Peak, Taper, Race, and Recovery explainedRace Goals
Primary Goal
Cross that finish line. Complete 140.6 miles and become an Ironman. For Mom.
Time Goal
Sub-12 hour finish. Realistic based on current fitness and training trajectory.
Stretch Goal
Qualify for Kona (typically ~10:30 for M45-49 at Roth).