Ingmar - see below in Blue
Hi,
I’ve done a couple of slow (13h) but fairly relaxed (~70% max pulse average) iron distances and signed up for a double ironman distance this summer (Neulengbach, Austria). Personally, the distance tempts me much more than to improve my rediculous speed. My declared goal is just to finish the double distance within the time limit (36h) and if I’m last - all the best. The first and the last person to finish usually get the most cheers. 
Negative of finishing last is looking at your watch and trying to do the math to be sure you have enough time to get in. Everyone else will be off the course and it gets mentally harder out there on your own. Think its worst on the bike in Austria with just you left. Try to not get off the bike last. Its very dark on that course. If you are in the 13 hr range for iron anticipate anything from 28-33 hrs to finish (too many variable in there to not accuratly guess your finish as I don’t know you and where you are at). This all depends on how steady you can hold and how much you keep it together mentally. Put the blocks up to the competition (men and women) and just do your thing. DON’T FORGET TO EAT and drink!
Given my objective (= to finish with a smile within the time limit) what kind of distances would you recommend to do during training? E.g. should the longest bike ride be 350k, 400k, 450k or even longer? Would you recommend running more than 60k/70k during training? For swimming I don’t plan to swim more than 8k in one training session. Or would you suggest to swim more (given my goals)? It’s Austria - the swim will be wonderful (my favorite pool on the circuit) - tad bit on the cold cold cold side (metal pool no heat whatsover). Although it is late this year being the last weekend in May. Bring your long arms and try to get in a day or so before the race to see if you have lung issues with getting in such a cold pool. Its a short swim though, so shouldn’t be a problem.
I’ll certainly do at least one iron distance as a long (and slow) training session. Would you suggest to do more? You’ve got 10 weeks left - your base should be close to easily doing the swim, and easily doing at least 200 miles (sorry really bad with k’s) on the bike, and of course comfortably doing the double marathon by now (obviously at one fair shoot - weekly miles will vary to get you to that point). If you are not, it is going to be interesting comes the race as you have to put it together. I speak from experience when I tell you, that it is doable if the above is not ready since your goal is to finish, but it could get ugly.
And would you usually also practice running at night? Or even sleep deprive yourself and then try running, say, 30k after a short night of only 3h of sleep? For the double I don’t think you will sleep during the race (although I’ve seen some throw in some nap time). From a personal level I like sleep dep training just a few times leading up to the race, and would do it as late as maybe a month out so you are rested for the race. Since I am in the slow range, I typically screw around with time (so not out there for anything other than having fun) and lose tons of time sitting down and resting for breakfast, lunch and dinner. I’m all about picknicking in the event. Whatever your bewitching hour is, that is what I would learn to work through and learn to do a night brick.
There is a nasty hill on the out and back for the bike (flat for the Europeans - but it wears on my body) and you won’t even feel it until you get tired at night. Austria mandates a car follow at night with lights. Depending on if you bring crew or have a volunteer to follow you, their experience with following you could get interesting. I’ve never had a problem in Austria nor know of anyone having problems when it comes to the bike. Just figure out your lights. I suggest bike and helmet. I think music is still allowed on the bike. You’ll need it out there in the dark.
The run they’ve brought it all inside the park. If it rains, it can get nasty cold. If the sun comes out, it can get brutally hot. Stay up on your fluids as they escape quickly in Austria. They do have a great med tent and you can take in an IV there and not be dq’d. I’ve tried it twice there and they did nothing for me but gave me an opportunity to rest. Austria is so early in the season it is typically a tune up for later races for most of the athletes.
Hands down Austria is one of my favorite races. Hungry is only 2 yrs old (? think last year was the first) and Slovenia is brand new this season. In case you get the bug bite If you go triple, that is a completly different beast.
If you are traveling from outside Austria don’t forget to get your pass for the car (assume you know this by your name).
Have a blast! I’ve got to get to work - but if you need anything more contact me at my email as I am limited to computer time.
You’ll love the family. eileen
Any advice would be appreciated.
Cheers,
Ingmar