I write most of my training plans on my own. Nowadays I use TR as my framework for cycling and followed the plans a lot closer from 2016 - 2018. For running I usually try to do as much runs with my training buddys as possible so I try to stay fairly flexible with my schedule.
For IM Vichy the rough outline was to do a lot of economisation. The years before I spent a lot of time to get faster but I felt that the economisation still was were I had the biggest deficit. So the idea was to limit the hard runs at upper tempo pace (approx. 3:50min/km) or threshold (bit faster) if I feel really awesome. Usually did that once or twice a week for 10-16km during lunch break and fairly regularly make it a double run day with adding a slow 15k in the evening. It felt that at some point running 4min/kms wasn’t really tough anymore and it added some high quality mileage day during the week.
My training log says most weeks were between 30km and 80km with an average of 48km. Nothing too crazy but fairly consistent.
In 2019 I increased the mileage by only a few km but switched to a more polarized approach with more really fast interval workouts. As mentioned in the podcast this definitely made me a faster runner (got a solo 10k and 21k PR) even though Kona didn’t really reflect it that much compared to Vichy which was mostly due to heat though.
Nothing spectacular really… As a child, I played 7 or 8 years of football (or soccer if you’re from the US ;)) but had to stop due to massive knee problems. Started road cycling with 17 and tried some road races but failed horribly as well. If I remember correctly I never managed to finish (as in stay with the main group) a single race in 2 years. Started running and triathlon with 21yrs. First IM was in UK which had a hilly bike course so the splits were something like 1:00/5:30/3:30 and only missed the slot by very few minutes. Tried again the year later in Nice and finished with an underwhelming ~11h performance.
Stopped doing sports for 2-3 years after that and started again in 2016 were I qualified at Ironman Wales.
Yes, it’s exactly the same as the triathlon-szene. So, not at all “my nutrition mix” just the one I’m using.