What is the best cycling "specialty phase" for Half-Distance IM? I already have a pro training plan for running and swimming

[JoeX]

Welcome to the forums, we have a small - but perfectly formed - community of Ironman triathletes you can chat this sort of thing over with here:

The Ironman Training Thread 2024

Welcome! I’m taking the liberty to take over this year’s Ironman training thread from @JoeX, for anyone, from beginners to pros, training for a half-Ironman or longer triathlon, Ironman-branded or not. (If you’re racing anything shorter than that, you’re welcome to post on The Short Course Triathlon Thread.) If you’re racing, post the name and date of your race, the training plan you’re following, plus anything else you want to share, such as any particular goals you’re targeting. We’ll have a …

@DrDeDominicis

• goal of sub 5 hours.

• train the three disciplines with separate training plans,

• bike is my weakest discipline

I’ve highlighted three points from your post;

1. Sub 5 is a serious target, this does not play well with a one sport per day constraint. I would lift your time goal, and rather see what best performance to can get.

2. Combining three single sport training plans into a tri plan is a very common mistake that often leads to frustration, burnout and or injury. If you aren’t looking for a triathlon plan then I would suggest you either take a run plan and add only easy bikes, or take a bike plan and add only easy runs. Neither are as good as a tri plan.

I haven’t mentioned swim because there is no way and no plan that will improve swimming to the level of a sub 5 athlete on one swim per week.

3. You haven’t mentioned your recent performance, so hard to say but this would lend itself to a focus on hard bike sessions and only easy run sessions.

Most of us have family and full time jobs so we have lots of insight to share that might help you. Have fun!