Hi, beginner stupidity here, hoping someone can give some advice on this.
I am aiming to complete an Ironman 70.3 (Half Distance Ironman) next year. For the past year, I have been using the Olympic Low Volume plans. I started with Base, then Build and then Specialty up to the first event and rolled back the Specialty plan for each additional event. I.e my second event was 4 weeks after the first so I completed the last 4 weeks of the Specialty plan in the run up to the second event…etc. etc. I read somewhere that repeating the Specialty plan is too hard on the body/central nervous system and I did feel fatigued over those repeat weeks.
I am unsure how I should rotate these plans in the build up to the Half Distance event in order to get the most benefit. I only have time for the Half Distance LOW VOLUME plans and each of these plans (Base, Build, Specialty) are 8 weeks long.
I want to get started in the coming weeks so have room for 6 blocks of 8 week plans before the event. I am looking for advice on how to implement these blocks.
I have created the following schedules but unsure which is the best one to use as I have no idea how training should be structured.
Plan 1:
Base
Build
Build
Build
Build
Specialty
Plan 2:
Base
Build
Build
Specialty
Build
Specialty
Plan 3:
Base
Build
Build
Build or Specialty
Specialty
Specialty
I would appreciate any advice you can give on this. The last thing I want is to burn out before the event but at the same time want to put in the work in order to do well on the day. I think Plan 2 is the best as the harder Specialty plans are broken up by Build plans but I am unsure if the Specialty plans are to only be used in the run up to an event. Plan 3 might be too stressful as contains too many Specialty plans back to back? Plan 1, perhaps has too much Build plans? Do I need to complete the Base plan at all as I have been completing the Olympic Build and Speciality plans up until now? Is the base plan only for beginners or should it be used as a means of stepping up the distance safely.
Also, very important…should I implement a rest week between any of the plans? Or a rest week after any smaller events I might throw into the preparation?
I don’t know how the Tri plans differ from the cycling ones, but the hardest in the cycling plans are the Build ones. For this reason, back to back Build plans are really tough, and stacking 3 of them together like in 1 would just destroy me.
If you have loads of time, I would aim to do Base Build Base Build Specialty. Interestingly, the Tri Base plans are different duration to the cycling ones (12 weeks for Base in cycling). That would give you a few weeks to recover from illness, go on holiday etc. If you can complete all plans on schedule, then you could extend any of the base or build programs by just adding an extra few weeks here or there.
Thank you. The article is exactly what I needed. I was on the wrong track completely as Build is the harder of the plans so I would most likely have ruined myself by completing too much build plans. Thanks a million.
Thank you. What you’ve mentioned backs up what is at the link on the previous response. Build is the hardest so should be using base or speciality more. Your schedule is a very good option and you make some very good points on top of that. Much appreciated.
doing something like SSB and sustained power build or traditional base and a build before starting the 70.3 plan is a good plan and provides a variety of stimuli
Don’t forget to plan some time off over such a long phase to prevent training burnout
Are you using the TR plans for running and swimming as well, or just following the bike workouts and doing something else with running and swimming?
I would say that having 48 weeks until your race is a great opportunity to work on weaknesses which can be hard to address when you’re approaching race season and having to do a balanced approach to all 3 sports. So if swim is a weakness for example, I would say now is a great time to put the bike on the back burner with a maintenance plan, and concentrate on getting in extra swim volume and masters/coaching sessions.
If you want to focus on the bike, I think there’s a risk of stagnating both mentally and physically if you repeat the same plans too much. So I would look at doing something like:
Sweet Base 1 and 2 (12 weeks)
General Build (8 weeks)
Traditional Base (4 weeks)
Then go into the 24 weeks of Base-Build-Specialty for Half Ironman
Still gives you a full 24 week approach to your race with triathlon plans. But mixes it up before that for more variety and a different stimulus. Other approaches to getting strong at cycling and keeping things fresh would be to go out with some local cycling club group rides and maybe do some races if that’s of any interest.
You don’t need to plan a rest week between plans as each plan ends with a recovery week so that you’re fresh for the next one. Over 48 weeks I would expect life to get in the way though and you could well lose a week here and there to illness, injury, work travel, etc. So maybe start the Triathlon Base plan 25-26 weeks out from your race so that you have a 1-2 week buffer. It’s definitely a good idea to do smaller events to practice pacing, nutrition, transitions, pack swimming, test out equipment, etc. But treat these as just a hard workout day, try not to have any extra recovery before or after than you would do for a typical big training day.
Great advice, thank you. Yes, I am currently only swimming and working on technique…slowed things down a notch. I am planning on swimming and running alongside the bike workouts but will continue swimming with the odd run up until I start the TR plans.