Ironman
This Ironman consumes over 5,000 calories for a regular training day
Have you ever wondered what it takes to become a world-class Ironman? Take a glimpse into a normal day in the life of triathlete Patrik Nilsson.
How does a triathlete prepare for the rigours of an IRONMAN event: a near four-kilometre swim, a 180km bike ride and a marathon? In short, by training… a lot.
7am – The alarm call
The Nilssons – he is married to Theresa with a son Matteo – typically get up at the same time each morning.
As Nilsson puts it: “Usually, we all wake up about seven. I usually try to get around nine hours of sleep. After waking up we usually go for breakfast. A day like today I would take three decilitres of oats, some milk and cinnamon, then maybe just before the bike ride take a piece of bread just to feel that you have the energy for the first hour or two.”
See what Nilsson's typical day looks like with this video:
4 min
A day in the life of an Ironman
See what a day in the life of Ironman, Patrik Nilsson looks like in this video.
8am – Four hours in the saddle
Training days can vary, but, on the day in question, the 28-year-old built his day around a long bike ride on the road, aiming to match race conditions.
He explains: “Today, I’m trying to get more race specific. So, a four-hour bike ride with some IRONMAN pace. At this time of the year because of the weather that can either be in the garage or in the bathroom, where I try to get the heat and humidity up to kind of prepare for a hotter race.”
Patrik Nilsson
© Oscar Sey
12.05pm – An hour’s run
Typically, he quickly refuels, but the changeover between marathon bike ride and the subsequent hour run is very much at a minimum.
“So, usually I get off the bike,” he says. “I put it back in its place in the garage and I take maybe a small piece of bread with jam or honey, change the clothes and go out for the run within five, six, seven minutes.
Patrik Nilsson
© Oscar Sey
Discover the inspirational story of triathlete Tim Don by listening to the below episode of the How to be Superhuman podcast.
Afternoon – Rest and recovery
Typically, the time after his run is spent trying to recover from the rigour of the morning in time for part three of his triumvirate of exercise.
Of an average afternoon, he says: “Usually after the first training sessions I take a quick shower and try to have some lunch as quick as possible after the training.
“Then it’s about pretty much recovering for the next training session of the day. So, maybe some light stretching, wearing some recovery boots, watching television, maybe some work. I can take my afternoon snack. From a banana to a protein bar to some oats with milk.”
4.30pm – Into the pool
After the prerequisite rest time, Nilsson ordinarily rounds off his training day with a trip to the pool.
On that final element of training, he adds: “We will end the day with a swim. The main focus for today was the four-hour bike ride and the one-hour run to get the long endurance. So, the swim today: it’s mostly about recovery to feel lighter, to get moving. Of course, it’s a training session, but more about active recovery.
Patrik Nilsson training indoors
© Oscar Sey
Evening – Food and family time
From there, a lengthy day of training ends and, instead, the focus shifts to family time together.
On the last part of his day, he divulges: “After the last training session for me, we usually have dinner, all three together. It gives more or less three hours for me and Theresa to try to relax, try to lay with the recovery boots. So that’s pretty much my day. You wake up, you go to training, eat, sleep and do it all once over.”
The day in calories
Breakfast: 550 calories – oats, milk & cinnamon
Bike snack: 1,984 calories – energy gels, bars and drinks
Pre-run snack: 368 calories – bread and jam
Post-run lunch: 908 calories – bread, avocado, tomato and banana
Afternoon snack: 364 calories – oats, milk, protein bar and banana
Dinner: 572 calories – fish, potato, vegetables
Night snack: 482 calories - oats, milk and banana
Patrik Nilsson
© Oscar Sey
The day in numbers
Bike ride stats: A four-hour ride of 17.2.7km, burning 2,502 calories, with a max of 348 watts, a heart rate average of 129 beats per minute and average cadence of 94.
Run stats: One-hour run of 16.3km at average of 3mins 40secs per km, a heart rate average of 134 with 1,249 calories burned.
Swim stats: One hour with an average heart rate of 124.
Can't get enough of Patrik Nilsson? Watch him speak about his life and career in this video:
3 min
Patrik Nilsson interview
An interview with Ironman athlete Patrik Nilsson.