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What a training day looks like for a pro

Training day with Jackson Laundry & Ben Rudson

Jackson Laundry is a professional triathlete based out of Guelph, Ontario. In 2018, Laundry took his first professional win at Ironman 70.3 Raleigh in North Carolina, and qualified for the 2019 Ironman 70.3 World Championship in Nice, France. On April 7th, Laundry got his 2019 season underway at Challenge Salou in Catalonia, Spain. He used his strong bike split and an impressive run to finish fourth, just 27 seconds off the podium.

On April 27th, Laundry will race at St. Anthony’s Triathlon in St. Petersburg, Florida, and will be joined by his training partner Ben Rudson. In 2016, Rudson finished 14th at the Ironman World Championship in the M18-24 age group. Rudson will be making his professional debut at St. Anthony’s Triathlon.

Earlier in March, Triathlon Magazine Canada followed Laundry and Rudson for a day of training as they prepare for the 2019 season.

SWIM with Guelph Triathlon Project:

  • 4k Power + Rate
    • WU: 300 mix, 300 scull/swim, 3×100 drill/swim, 6×50 band @ 0:55”
    • MS1: 2x[5×50 @ 0:60” minimax + 5×50 @ 0:60” best average (with rate feedback) + 500 Aero @ 7:30]
    • CD: 800 as 25 build / 75 easy
Jackson Laundry during the swim workout. Photo: Maxine Gravina


  • Bike=2h20’ as:
    • WU: 20’ ez.
    • AS: pick-ups.
    • MS1: 5x(3’ at ~110% FTP, 3’ very ez).
    • MS2: 2x(12’ at ~95% FTP, 3’ very).
    • CD: 30’ EZ.
Dylan Pust, Ben Rudson and Jackson Laundry completing their run session. Photo: Maxine Gravina


  • 1h EZ to mod shortly after the bike.
  • Middle of run included 6 short climb pick-ups.
Core session with Jackson Laundry and Ben Rudson, featuring their puppy Neville. Photo: Maxine Gravina