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Interview 2

Emmanual executed a six-month protocol with a 90% adherence rate, maintaining a consistent 12-hour weekly volume. To preserve physiological quality against Ho Chi Minh City’s pollution and rain, they utilized indoor training environments for key sessions. This strategy integrated a 50% cycling focus and protein-led recovery to ensure peak readiness for the 113km event.

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1 

Adaptation

A 90% adherence rate was sustained across a high-volume, 12-hour weekly schedule. This high level of consistency ensured that the cardiovascular and musculoskeletal adaptations required for the event were fully developed within the six-month window.

2

A Cycling Focused Training

Meeting performance targets required allocating 50% of the total training volume to cycling. This targeted time investment was a clinical necessity to build the mechanical endurance needed for the most time-intensive leg of the race.

3

Environmental Concerns

Pollution and rain in Saigon, were neutralized by moving sessions indoors. Utilizing gym facilities and treadmills ensured that training quality remained high, preventing environmental interference from compromising metabolic output.

4

Nutritional Recovery

Daily meals followed high-protein guidelines to help muscles recover and maintain overall health. This was paired with a specific plan for the competition to handle the extreme energy needs of race day.

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          Looking at the project as a whole, the product was highly successful in achieving my initial goals. I successfully achieved the “Excellent” benchmark for six out of my eight success criteria, proving that could translate scientific and biological knowledge into a format that is sensible for my target audience of students aged between 14 and 20 years old students. I successfully built the digital platform that was planned, and keeping the entire project strictly under the 30,000,000 VND budget shows that this could be a realistic and achievable journey for the others. 


          However, I encountered two main changes. First I should have purchased a stable chest Insta 360 mount to actually capture the running POV footages because the magnetic mount completely failed under high intensity of running that created shake. Furthermore, I should’ve include a data with the an uncertainly enable my target audience to comprehend the rate of success and its possibility. To finalise, the product perfedctly addressed my initial original goal. As I wanted to understand the preparation process for an Ironman 70.3 and define, understand the biological limits of human. Building this website forced me to move past just from exercising with the ter “I feel good today” to learnn the sport science behind it. By having to understand concepts such as glycogen resynthesis and lactate thresholds. I now have a complete scientific comprehension of how to survive a 113km Ironman without causing biological collapse, which is definitely the mindset that I need heading into IB DP and future medical training. 

© Conquer Your Ironman 2026 EIS

Frank Chao

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