Adaption for Ironman:
Increase not only the bike portion (perhaps to as much as 3-5 hours), but the amount of runs should be increased to at least 10 x 1km at Ironman pacing, with 2mins recovery shuffle.
Increase not only the bike portion (perhaps to as much as 3-5 hours), but the amount of runs should be increased to at least 10 x 1km at Ironman pacing, with 2mins recovery shuffle.