Best way to mix 70.3 and ironman. | 80/20 Endurance

Best way to mix 70.3 and ironman.

Viewing 8 posts - 1 through 8 (of 8 total)
  • Author
    Posts
  • #15404
    Botts
    Participant

    Due to a lack of races I now have a few coming up in quick succession and I would appreciate some planning advice. I have two 70.3 races coming up followed by an ironman.

    I am currently following the level 1 70.3 plan and that finishes with the first of the two 70.3 races. The second 70.3 is 4 weeks later. The ironman is 16 weeks later.

    My initial thoughts were to complete the 70.3 plan to the 1st race take a few days/week to recover and then complete the last 3 weeks of the 70.3 plan again. Then, take a few days/week to recover and then complete the last 15 weeks of the ironman plan. An alternative would be to begin ironman prep in Jan (22/23 weeks before the ironman) and just have small tapers for both 70.3’s. Any advice would be welcome.

    #15405
    divitoca@gmail.com
    Participant

    Botts, interested in this as well, since some of my ironmans were covidid and I find myself in the same situation.

    I think it might also depend on how intense you are planning on racing, and which race might be your “A” race since that might impact the 80/20 split

    I’ll also have a 70.3 in July, then a full in August, followed by a full in October. I was in the same situation last year, with a full in June, followed by a full in October (which got cancelled). After the full, I did take some time off about 2 weeks (but still did some light activity, just didn’t follow a plan) then jumped back into a level 2 (I was on a level 3) so that the dates aligned with the race. I’m not sure if you would be able to take a little less time – maybe a week for recovery since they are 70.3. My only regret when I jumped back in is that I should have used the first two weeks as more of a “ramp up” by taking off 50 % then 25 % of the prescribed workouts then returning to 100% full compliance on the 3rd week, but that’s just me, and I was dealing with some residual fatigue. I’m looking forward to seeing what the experts say : ) Esp once we know how you plan to approach your race intensity.

    I would love an 80/20 plan with a half already built into it. I wonder if that is something that could be a possibility? I’m sure its riddled with complex factors to consider, but speaking from experience, I would say that most of my friends, and myself included just put a 70.3 on their schedule before an IM for fun – is that the right word?

    I love these plans, and the support on this forum is amazing!

    #15420
    David Warden
    Keymaster

    Botts,

    Your first instinct is right on: Load 70.3 as an A race, rest, repeat the last 3 weeks, rest, then load the IM plan for the remaining 15 weeks. You have so much time between the second 70.3 and the IM that you don’t need to have the 70.3s be absorbed into the IM training.

    Divito, we do have a 70.3 incorporated into the IM plans, check out https://www.8020endurance.com/planning-your-race-season/ where we recommend when to add a 70.3 into an IM training plan. What we could do better is to add that URL into the plan as a reminder the document exists.

    David

    #16802
    tedc
    Participant

    Hi David – Reading the Planning Your Race Season page over carefully, I am in Ironman Level 2 and it says I can do a 70.3 ideally in week 16 or less optimally in week 20. I understand that the selection of those weeks is in large part that they are recovery weeks with reduced volume. And I see that the total volume for the week should not be more than 2 hours less than what is scheduled without a race. My 70.3 actually occurs on week 14 rather than 16 of my 23 week IM Lev 2 schedule and in another thread we covered how to move the weeks around so that the 70.3 occurs on a recovery week. (https://www.8020endurance.com/topic/planning-next-year-70-3-b-race-then-140-6-a-race/page/2/) So in broad strokes I’ve got a plan that works for the week 14 70.3 and then the IM on week 23.

    My question: Having done 70.3 Level 2 twice last year I am familiar with the race simulation Bricks it had of about 2.5-3 hrs ride then 1 hr run, and I wondered if I should be putting in a zones 1-2 60 minute run after workouts like RAe1 after rides like CAe19 for week 13 (which has been adjusted to be my week 12), and then the following week (week 13, based on week 11 in the plan), it has CMI4 (a 3 hr bike ride), should I do a 45-60 min run (such as RF6) immediately after the ride to make it a race simulation brick? Or do you feel that IM Lev 2 weeks 11-13 (done in the order of 12 -> 13 -> 11, but that may not matter for this question) unmodified give enough training to do a good job in a 70.3 as a B race? I don’t see the kind of duration bricks in those weeks that would simulate the 70.3 for me (2.5+ ride with a run after.) I ask because I impulsively have added 45-60 min runs after the long rides in the weeks close to the 70.3 but I don’t want to overcook myself so wanted to understand what you have in mind when someone is given the green light to do a 70.3 in week 16 when the long rides in the weeks before week 17 don’t seem to have brick runs after the long rides.

    Thanks!

    #16810
    tedc
    Participant

    I’d love to get some confirmed guidance on this. Thanks in advance, David.

    #16816
    David Warden
    Keymaster

    Ted, have not forgotten about you. I need a good 20 minute ponder on this one, and just have to find the time to work it out in my head. Will reply soon.

    David

    #16868
    tedc
    Participant

    Thanks David. I’m looking forward to it. The recommendation will impact my upcoming training weeks.

    #16910
    David Warden
    Keymaster

    Ted, sorry for the delay, and I’m sorry I missed your week-end workout. It’s good that the business is growing, but the level of individual athlete correspondence now exceeds my ability to respond, and I’ll reply more and more on the community to address these questions.

    Like almost all answers, it depends. I suppose I could create new categories called B- and a B+ races. If it is a B- race, don’t make any changes and your scheduled training is enough to finish the 70.3. If it is a B+ race, then a small brick run three and two weeks before the event is a good idea. Don’t exceed a 30 -minutes brick the week before the race and 2 hour total bike/run combo.

    It also depends on your level of experience. If it is a first 70.3, then the addition brick runs are advised. If you are veteran, like yourself, then you don’t need that extra experience.

    Adding that extra time does run the risk of overtraining. The more you pull fitness into the 70.3, the less you have for the IM. Of course, as athletes we want it all, but we rarely can have it all. The more you have your eye on the 70.3, the more you risk the IM. At least, when they are 10 weeks apart. You can have it all if they are ~12+ weeks apart.

    David

Viewing 8 posts - 1 through 8 (of 8 total)
  • You must be logged in to reply to this topic.

You have races.

We have plans.

 

 

- Access to all 80/20 plans

- TrainingPeaks Premium

- Workout Library

- 80/20 Endurance Book

 

30 day money back guarentee

Unlock your full potential

with our subscriptions