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  • Half-Ironman (70.3) triathlon training plan, 3-to-1 or 2-to-1 training cycles?

    Good morning, Gale. My name is Rob and I am a self-coached triathlete who purchased your 2nd Edition of Training Plans for Multisport Athletes book. I am very excited to delve into all the plans; but, for now I do have one question regarding modifying the 27-week half-Ironman (70.3) plan.

    Before I ask my question, as a point of reference I used another coach last year training for my first Ironman. During that time the coach had me follow a 3-to-1 work-recovery week cycle with more training hours than shown in your plan. I ended up sick six times during the season and that left me feeling frustrated, tired and worn down.

    My question is: What is the best way to modify the plan on Table 16.1 and make the 3-to-1 cycles into a 2-1 cycles and would this modification be as effective, or should I stay with the 3-1?

    Your help is greatly appreciated. Thanks in advance.

    Rob

     

    Hey Rob ~

    Thanks for picking up a copy of my book. In most cases, I prefer the 2:1 work to rest weekly cycle. I think overall average speed stays higher this way.

    Depending on how much time you have between now and your half-Ironman (or 70.3) race there are a couple of different ways to re-configure the plan. First let's begin with how a four-week cycle (3-to-1, work-to-rest cycle) appears in the book:

    Week 1 – training week A as it appears in the book

    Week 2 - training week B as it appears in the book

    Week 3 - training week C as it appears in the book

    Week 4 – recovery training week D

    Begin next cycle

    If you have the time you would restructure the above to:

    Week 1 – training week A as it appears in the book

    Week 2 - training week B as it appears in the book

    Week 3 – recovery training week D

    Week 4 - training week B as it appears in the book

    Week 5 - training week C as it appears in the book

    Week 6 – recovery training week D

    Begin next cycle

    If you don't have as much time:

    Week 1 – training week A as it appears in the book

    Week 2 - training week B as it appears in the book

    Week 3 – recovery training week D

    Begin next cycle

    You may end up doing some combination of the two examples.

    Hope this helps.

     

    Keep me posted on your success ~

    Gale

     

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