Four swim sessions a week. Two brick workouts. Two hill-climbing sessions lasting 4–6 hours. Two easy runs. And dozens of laps up and down the Cửa Đại Bridge to simulate the slopes of Kona.
This is part of the current training schedule for Ms. Nguyễn Thị Nguyệt—affectionately known to Team Lecka as "Moon." She is an "Iron Lady," a trail runner, a triathlete, and a Lecka brand ambassador.
After years of conquering major events - ranging from long-distance running and trail races to multisport competitions - Moon now faces a unique challenge: the IRONMAN World Championship in Kona, Hawaii, a gathering place for the world's elite endurance athletes.
At IRONMAN 140.6 Vietnam this past May, Ms. Nguyệt delivered an outstanding performance, completing the 140.6-mile distance in 12:09:05 and placing second in her age group. Yet, she knows that Kona represents a completely different ball game.
"Preparing for the Ironman Kona race is a source of real pressure for many people, and I am no exception..."
With just over two weeks remaining until race day, every training session is focused on a clear objective: finishing Kona, soaking up the atmosphere of a world-class arena, and challenging herself to achieve a sub-13-hour finish.
Let me introduce everyone to a portrait of the "Stainless Steel Woman," Nguyen Thi Nguyet.
Certificate of achievement for Ms. Nguyet at the IRONMAN 140.6 in Da Nang, May 2026.
1. Moon’s training week leading up to Kona
An Ironman race demands immense endurance across all three disciplines: swimming, cycling, and running. However, rather than trying to split her time equally among them, Moon is prioritizing swimming and cycling—the two areas she wants to improve most before race day.
4 swim sessions per week
Swimming is currently her weakest discipline, so she wants to dedicate the most time to improving it.
Each week, Moon completes about four pool sessions, covering distances of 3,000–5,000 meters per session.
In addition, she includes two "brick" workouts, combining an open-water swim of approximately 2,000 meters with an easy, long bike ride of 150–180 kilometers.
For Kona, getting accustomed to open-water swimming and maintaining endurance before transitioning to the bike are crucial parts of her preparation.
2 hill-climbing sessions: 4 to 6 hours each
Living in Hoi An, Moon doesn't have access to a training route that perfectly mimics the Kona course.
So, she finds ways to create her own challenges.
Cua Dai Bridge has become her reluctant "training partner." 😩
Each hill-climbing session lasts about 4–6 hours, involving roughly 20–30 laps of Cua Dai Bridge.
Just hearing about it makes your legs feel tired.
But for an athlete preparing for a race spanning hundreds of kilometers, such repetitive training sessions build not only physical strength but also the ability to maintain a steady pace and focus over long periods.
Only 2 run sessions per week
An interesting aspect of Moon’s training schedule is that she isn't doing a lot of running at this stage. Currently, she runs only about twice a week—mostly at an easy pace—covering 20–30 km per session.
The reason is simple: she feels more confident about her ability to complete the run leg after having already conquered the swim and bike segments.
Therefore, rather than trying to "cram in" extra running mileage, she is focusing her energy on addressing her biggest weakness—swimming—and building a solid cycling foundation for race day.
2. Nutrition: It’s not just about training hard; it’s about fueling properly.
With such a heavy training load, nutrition and recovery are integral parts of her preparation plan.
Moon shares that before every long training session, she typically consumes: two eggs, two slices of bread, a banana, and 500ml of Tailwind Endurance.
This meal provides the energy she needs before embarking on sessions that last several hours.
During training: hydration, electrolytes, and energy
Throughout her workouts, she pays close attention to maintaining adequate hydration and electrolyte levels while consuming energy sources that are easy to ingest while moving.
Lecka energy gels and Lecka energy bars are among the products she frequently carries during long training sessions.
In endurance sports, practicing your nutrition strategy during the training phase is just as important as physical conditioning. Race day is not the time to experiment with entirely new foods or fueling methods.
How you train, how you fuel, and how your body responds—all of these factors need to be tested and verified before the competition.
Lecka energy gels and bars are trusted by Ms. Nguyet for every workout session.
Post-workout: recovery is a workout in itself
After long training sessions, Moon replenishes fluids with water and fruit juice, and uses recovery products at night.
But there is a "recovery tool" that is far simpler:
Sleep.
She aims to be in bed by around 8 PM, targeting 7 to 8 hours of sleep a night.
With a training schedule that can span hours each day, the body needs more than just additional exercise; it also requires time to adapt, repair, and recover.
3. The Biggest Hurdle: Swimming
If asked to name the greatest challenge leading up to Kona, Moon doesn't hesitate:
“It’s still the swim.”
After years of competing in trail races and endurance events, she is quite confident in her running. However, the swim is the discipline requiring the most focus during this final stretch of preparation.
Her primary goal is therefore very practical:
To get through the swim successfully.
After all, the 3.8km open-water swim is followed by a 180km bike ride and a 42.2km marathon.
In an Ironman race, the disciplines do not exist in isolation; how you complete one stage directly impacts your body's condition for the next.
That is precisely why Moon is dedicating so much time to building confidence in her swimming during these final weeks.
4. The Pressure of Kona vs. the Ease of a Seasoned Competitor
Kona is a massive stage.
Yet for Moon, the pre-race feeling isn't one of pure pressure.
As an independent athlete, she has the flexibility to manage her own training schedule. Furthermore, having competed in numerous major events both at home and abroad, she approaches Kona with a relaxed mindset.
Perhaps this is one of the fascinating traits of experienced endurance athletes:
They don't try to downplay the challenge; instead, they learn to face it with greater composure.
Kona remains Kona.
But Moon has traveled a long journey to prepare for this moment.
Ready to enjoy every moment in Kona.
5. The Goal at Kona: Finish and Enjoy
If she had to sum up her goal for Kona in a single sentence, Moon puts it simply:
“I have just one goal: to finish and soak up the atmosphere of a world-class arena.”
Yet, beneath that goal of simply "finishing" lies a challenging ambition:
Sub-13 hours.
With just over two weeks left until race day, she remains intensely focused on her final training sessions.
Not to prove anything to anyone else.
But to discover just how far she can go after giving her all in preparation for one of the biggest races of her journey.
From laps around the Cua Dai Bridge in Hoi An, kilometer-long swims, and hours-long bike rides, to carefully planned pre-workout meals and nights spent trying to get enough sleep...
It all culminates at Kona.
October 10, 2026.
A new course. A new challenge. And a new chapter in Moon’s journey.
Lecka will continue to stand by her side throughout this journey—from her daily training sessions to the moment she stands at the starting line of the IRONMAN World Championship.
We wish Moon a powerful Kona journey: may she have the strength to conquer the opening swim, keep her legs strong through the 180km bike ride, and finally cross the finish line with a smile.
See you at the finish line, Moon!
