The course looks beautiful from photos. Sounds like a great day out and smart pacing for the run given your ability to train. Always nice when you’re nervous regarding an injury and it stays away when it really comes time to perform.
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Great job. I’d do almost anything for a sub 2-hour 70.3 run!!
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It can be too much if its feels like too much.
When in doubt, give yourself an extra days rest or turn the 2nd bike interval day as a recovery ride.
Also, make sure you are replenishing the KJs burned in each workout otherwise that can quickly add fatigue fast!
Raced Boise this weekend; I wasn’t feeling 100% for most of the race but still managed to eke out a PR. Great race, definitely recommended if you’re in the area.
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It’s August, time for a roll call. How was everyone’s July? What are you racing this month?
Working on the run volume. Back to back 30 mile weeks with 2 days of lifting, and 2 days of speed work built in. Hoping to keep 30MPW minimum through August (pending recovery) as i prepare to race a marathon mid September. Then the focus will be to recover and maintain weekly mileage as I reintroduce riding and swimming to prepare for early season 70.3 and potentially FIM next year.
@giventotri I need to save your race recap for a slower day of work, always love your detail and story telling. Congrats on another medal!
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After my 70.3 had another half planned end of July but my running injury popped up again after my 70.3 and was not able to run pain free so had to skip this one unfortunately. On holiday now for 10.days and did a run of 3k without main so when back home focus on 2026. Want too improve my swim and run without loosing too much cycling fitness.
July was a very good month in terms of both volume and consistency. Using the structure of a TR MV 70.3 plan to get me to IM Florida 70.3 in December, with 1 Intl and IM NC 70.3 in between. Do some modifications of workouts and schedule based on life events (e.g., doing 2 hard bikes per week vs. 3; integrating a rest period with a long weekend wedding trip) . Despite this, was able to get great consistency and numbers are finally improving.
Am just now coming off a rest week, and this week will do some testing (15s, 1m, 5m, etc.,), then head into a build phase with lots of VO2 and threshold…some occasional group rides which are basically racing simulations which always cause me to dig deeper than I do/can in training.
Good luck everyone with their training.
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60 training events in a month is massive. How do you structure your day to not be constantly going to/from a shower?
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Yeah, it’s a lot lol. It helps that I work largely remotely and I control my schedule for the most part though am on video much of the day.
Typically workout in the AM before work which requires a shower post workout; then in the evening after work. This is when I most often swim so post-swim is just a rinse at the pool shower. I almost always supplement a 15-20m strength workout immediately after every swim, so that’s a double-up.
And I try to combine bike and run workouts (not technically bricks) as much as possible (e.g., one hour bike, 10-15 minutes to get a drink, snack, change clothes, then 30-45 minute run). For longer sessions like this I’ll do them in the evening so I only need to take one shower.
Long story short…double up workouts as much as possible, be happy with a post swim rinse vs. full shower (gross, I know). As much time management as possible.
Now the laundry…that’s a different story!!!
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Laundry is what it is at this point - perpetual. Smart with the strength training straight out of the pool.
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I had a good month of training
47,000 yards swimming
614 mile cycling
92 miles running, (missed a long run and a medium run over the holiday weekend)
4 hours of strength
Side note. Yesterday was the one year anniversary of a bike crash where i fractured C3, C4, and C5. I went out yesterday and did the same route. I stopped and took a picture of the ground where the paramedics peeled me off the road, and one of me standing on the site
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Monthly recap:
I’m still only doing around 20 hrs/month volume (20:35 in July), though I’m really trying hard to find more time and improve my ability to adapt training to business trips and other disruptions. The goal is 35 hrs/month (8 hrs/wk).
Still, I’m seeing improvement. Breathed to my left while swimming for the first time yesterday. Ever so slightly stronger and faster, and able to tolerate training better. It ain’t new PB’s every week, but I’ll take “progress” wherever I can get it.
Looking to do my second sprint tri (the first was way back in March 2021), but I’m going to sign up for one when I’m damn sure I can make it and travel/life isn’t going to get in the way. I’ve dropped easily $1K over the last year on races I ended up not being able to attend… in my case, the early-bird discount is NOT a good idea. 
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Raced IM Ottawa last weekend. My stretch goal was sub 10, and I finished in 9:41~. Totally thrilled and still kind of surprised it all came together. Fast flat course really suited me as an 86kg rider, and while it was hot, it wasn’t terribly so.
Swam 1:15 (1:59/100m, which was my vo2 pace when I started in fall 2024, and swam on avg 2/wk since, with a very productive 6 weeks this spring when I couldn’t run due to injury and was swimming 3-4x/wk and noticed significant improvements in the pool). 80g carbs right before the swim.
Biked 4:44 at 245watts. My goal was 265w (.7ish of ftp). HR was firmly z2. Maybe I could have pushed it harder. Roads were pretty buzzy and underestimated how there would be no free kms on the flat course. Last 50kms my neck and back were screaming in TT position. 490g carbs on the bike, 2000mg sodium citrate+ bonus mortal hydration
Ran 3:33ish. First 21k smooth and easy, next 15 I started to fade off my 4:50/km pace and constant self talk to keep up the effort. Last 5k rallied back to almost target pace. I knew I didn’t have the run volume after injury and am probably most happy about this run. Second half was about 8mins slower. 150g carbs on the run, maybe 1500mg Na. Would have taken in more carbs but felt right on the edge of full on cramps.
Overall was top 30 and 7 AG, auto qualified for Nice and decided last minute to go with my wife (and without kids)! Maybe the best part of the day was my family being there (they’ve missed my previous races) and getting totally caught up in the IM circus, and feeling like we could share this thing that has largely been a solitary endeavor… plus the deep satisfaction of feeling like I executed a plan and realized a goal 8 months in the making. After the last races went worse, that much the better.
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Great great job! Did you have to work your way up at taking on that many carbs per hour on the bike?
Sort of? I’ve been comfortably taking in 90+/hr on the bike for a few years, but it’s been a learning process to then run off the bike. I did a 70.3 earlier this summer and totally cramped up after taking in 120+hr on the bike (which felt fine on the bike) but was quite obviously still working it’s way through my GI tract 
So the common advice to practice nutrition on longer brick sessions was for me spot-on, and led me to dial back the carbs a bit, and front load them on the bike, and also dial back the run carbs a bit too.
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Finishing an event and saying ‘I executed that well’ is one of the things that gets me out the door when I really dont want to train. You cant have that reaction without putting in the hours in the previous 8 months. Nice job and way to get the family involved. Have fun in Nice!
awesome race!
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Thanks! And you nailed it. Hugely gratifying to be there and have it come together, and also for the family to kind of understand “ohhhh, this is what that was all about” 
Glad you verified this for me! First half of the bike felt way faster than normal. Ive done Eagleman half a dozen times, and the bike is always fast on the way home. In the moment I got super frustrated that I wasn’t gaining more time on that stretch. Its refreshing to know it wasnt just a blow up lol
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