2020 Giant Propel or NEW 2021 Trek Madone for an Ironman | New bike choice - Mark Lewis

Aug 13, 2025

Intro

This is a quick summary of 2020 Giant Propel or NEW 2021 Trek Madone for an Ironman | New bike choice from Mark Lewis. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Running update: 1‑hour steady‑state run at about 4:45 min/km on a hilly, off‑road route, followed by a short 3‑4 minute rest, then a faster return to finish under 1 hour (negative split). This trains pacing consistency and a strong finish.
Bike dilemma: The original plan for an S‑Works Venge fell through, leaving three options: wait for a new 2021 Venge, buy a Giant Propel Advanced Pro 0 Disc now, or wait for a Trek Madone later in the season.
Practical tip: Carry fluids in the sun despite feeling heavy; staying hydrated outweighs the extra weight.
Training mindset: Use the run to keep cardio sharp while you wait for the bike, and consider a tri‑bike for aerodynamics but weigh safety and training relevance.

Workout Example

1. Warm‑up: 10‑15 min easy jog
2. Main set: 60 min at 4:45 min/km (steady effort) on mixed terrain
3. Rest: 3‑4 min easy walk or slow jog
4. Return leg: Run back (≈30‑40 min) at a faster pace to finish the loop in < 60 min total
5. Cool‑down: 10 min easy jog

*All paces are in minutes per kilometer (km). Adjust the effort to match your current fitness level.

Closing Note

Give this negative‑split run a try today, tweak the paces to fit your own training, and log it in the Pacing app. Good luck, and enjoy the ride—whether it’s a Giant Propel or a future Trek Madone! 🚴‍♂️