November 16, 2020 at 9:43 am #9278PlantpoweredathleteParticipant
So I am finishing up my Oly tri plan and absolutely loved it! I improved my swim pace from ~2:20/100m to 1:50/100m [still race pace being slow so hopefully that’ll get faster] and my run pace from ~7:55 to 6:53! I love it. I may not be able to do a virtual race now because the pools are going to shutdown 🙁 but that’s okay!
So moving on to my next block of training…first off, I believe you recommend taking a week off after a whole block of training, still true?
Thennnn, next year I want to do my first 70.3 in September (or full???? but I think that could be pushing it…still new to this and next year will be crazy). But my schedule next year is as follows:
– January: away for one month on a boat (treadmill / crappy spin bike available + gym equipment).
– February: back home for a month
– March – June: Intense course for work (can be physically exhausting at times, but certainly mentally exhausting daily). Will have a pool, my bike set-up in the hotel room and running available. Workout hours will differ through the three months, so not sure what exactly I can offer for hours per week.
– July and on-ward: to my knowledge, I will be back home and back in the swing of things.
Would love to know what you recommend for this time period! I know it’s very specific. I cannot afford 1 on 1 coaching just yet so trying to see what you think I could / should do. Post that 70.3 I will be training for full course in 2022!
Thanks so much and I look forward to hearing back from you.November 16, 2020 at 7:40 pm #9286David WardenKeymaster
Really happy to hear about your recent success with the system.
Yes, at least a week off between formal training plans, and several weeks is no problem.
Don’t be afraid of jumping into the full IM in 2021. There is no required progression from Oly to 70.3 to IM. In fact, consider even making the IM your main plan, with a 70.3 along the way, maybe 10 weeks before the IM.
Actually, in reading your 2021 plans, the 70.3 is the better option next year, as you won’t be able to train consistently until July. The IM has such a small margin of error compared to the 70.3 that I think you’ll be more satisfied with a 70.3 in 2021.
Here’s my recommendation:
– January: do what you can. 3 hours a week is a minimum target, 6+ hours is a huge win.
– Feb: Target 7, 8, 9, and 10 hours a week for the 4 weeks. 45% bike, 35% run.
– March – April: Same as January, but working up to longer individual workouts.
– May – June: Focus needs to be on longer workouts. A 3-hour bike ride and a 2 hour run are better than 5 1-hour workouts for the week. But, more is still better. Ideal week is 8 hours with long ride and run in there somewhere.
– July forward: load a formal 70.3 plan with the time you have left. Maybe a Level 1, but you can always switch if too easy or too hard.
DavidNovember 16, 2020 at 8:45 pm #9287PlantpoweredathleteParticipant
Thanks for all the advice! So would you recommend a plan in general or just going out and doing what I can? I feel I won’t know what intervals to do or what types of runs I should do you know? I do have the book so I could just backup the 70.3 plan and do what I can? Not really sure! Would love to hear more thoughts on that! Love the plans honestly. Super excited. Homestly wish I could crush a full ironman next year but probably shpuld prioritize the course I am going through!November 17, 2020 at 6:51 am #9290David WardenKeymaster
If you really don’t know what you can do each week, and hours are going to vary, a standard plan may be more harmful than helpful.
But, if you use the Level 0 plan, at least until July, then you have more wiggle room. So, if you think you can adhere to the Level 0 plan, a modified plan would be:
Jan-March: Maintenance plan
April-June: Level 0 70.3 plan
July to Race: Level 1+ 70.3 plan
The flexibility of the Level 0 plan is that you can merge workouts more easily. If you miss Tuesday, you can add Tuesday’s ride on top of Friday’s ride.
Finally, creating your own plan and calculating 80/20 ratios is not as hard as you think. See Chapter 8 of the book 80/20 Triathlon and we cover how to do this.
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