I was reminded earlier that tri season has begun.  At least if you are doing a race in September like me…and it’s a long one.  This will be my first time EVER racing a  70.3 Ironman.  For that reason, I am nervous already.  

It’s not that I’m not ready or really excited.  I am, at least that’s what I keep telling myself. There’s a plan in place.  It’s been there for a few weeks now.  I’ve just been waiting for the “right” time to begin.  Today is the day.

I started the day with a weigh-in.  Not something I do outside of race season…but probably should.  Seems like I need to start training just to lose those extra 20 holiday pounds I put on since last September.  I am now a whopping 192 pounds of flabbiness.  I mean I saw the weight change…I just didn’t want to believe it.  But today it became real. 

 I’m not discouraged…in fact, I am even more motivated.  In the offseason and even now, I am working on visualization and mentally preparing for the upcoming season.   

So for those who are following me, here is my plan.  Feel free to join me from wherever you are at and let me know in the comments if you do.  We can be virtual training buddies.  

Now, this training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish.  Even if you’ve done one before though, join me in training for your next.  I could use the advice and experience of others.  

Pre-training for tri season.

The plan I picked is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. I am starting 6 weeks earlier to give myself some extra time. 

One thing I learned last year was that stuff happens.  Injuries, kids events, family crisis.  You name it, it can happen.  So I want to give myself plenty of leeway just in case. 

 I’m already starting out behind the 8-ball this year with a broken rib.  Well, a mostly healed rid anyway.  I am going to start with biking.  I’ve heard that biking pays dividends in the run.  I’m believing it will be less stress for my rib as well.  So this weeks pre-training focus is on biking. 

Now…back to the plan. 

In this plan, every fourth week is a recovery week. For me, this was important.  I didn’t have a recovery week in my plan last year.  I am certain that is how I got injured.  Just too much stress on this old, tubby body of mine.  So this year, I am doing it differently.  I am treating my body with love and respect and I fully intend to listen when it tells me something is wrong. 

I also like that this plan has built in races to break up the monotony and give me small events to look forward too.  I know they are there to help me prepare for my big race day, but I am using them as a fun change up for my training.  I don’t care how I place, just that I finish and do my best. 

The tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). Then the final 10 days constitute a tapering period. This will also be something new for me.  Since I’ve only done short distances in the past, there was no taper.  Last year, would have been my first, but I didn’t make it that far.  Here’s to making it this year. 

I also like this plan because of the time commitment.  It peaks on week 17 with a total of 9 hours of training.  Remember, I am just working on finishing in time…not take the gold.  With four kids at home and running my own business, I don’t have an excessive amount of extra time.  So I am looking forward to the shorter training times.  

Overall Training Plan Difficulty Level (1-10): 1

Base Phase

As I said before, the first 8 weeks of this training plan are the base phase. It’s long enough to allow a gradual, steady buildup of training volume. This is important to me so that I avoid injuries.   The small amount of high-intensity training I’ll be doing in this phase will hopefully help me be better prepared to take on the next phase.   

Week 1

Monday
Relax

Tuesday
Bike Power Intervals: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim: 1200 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim: 1200 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
CD: 30 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 2

Monday
Relax

Tuesday
Bike Power Intervals: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1300 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1300 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
4 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Saturday
Brick Workout: 55 Minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 3

Monday
Relax

Tuesday
Bike Power Intervals: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Farlek Run: 35 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Saturday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Sunday
Swim Base: 1700 Yards
WU: 250 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 4

This week is a recovery week. Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.

Monday
Relax

Tuesday
Bike Power Intervals: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
CD: 300 @ low aerobic intensity

Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1200 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
CD: 300 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Saturday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1400 Yards
WU: 200 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 200 @ low aerobic intensity

Brick Work: 55 Minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 10 minutes @ moderate aerobic intensity

Week 5

Monday
Relax

Tuesday
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1450 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Speed Intervals: 39 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 8 x 30 seconds with 2-minute active recoveries
CD: 9 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Finish with running strides:
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Foundation Bike: 90 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1800 Yards
WU: 300 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 6

Monday
Relax

Tuesday
Bike Short Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1575 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
7 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Speed Intervals: 42 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 9 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Fartlek + Sprint: 1700 yards
WU: 300 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Brick Workout: 1 Hour
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1400 yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 200 @ low aerobic intensity
MS: 1,000 @ maximum intensity
CD: 200 @ low aerobic intensity

Foundation Run: 25 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 7

Monday
Relax

Tuesday
Bike Short Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1700 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Speed Intervals: 45 minutes
WU: 10 minutes @ low aerobic intensity
MS: 10 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Fartlek + Sprint: 1750 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides:
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2000 Yards
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Week 8

This week is a recovery week.

Monday
Recovery

Tuesday
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1250 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 @ speed intensity, RI=0:20
CD: 300 @ low aerobic intensity

Run Speed Intervals: 39 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 8 x 30 seconds with 2-minute active recoveries
CD: 9 minutes @ low aerobic intensity

Thursday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Brick Workout: 1 Hour
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

 Build Phase

Week 9

Now the real work will begin. I noticed in this portion of the plan that here were some high-intensity workout.  And I mean REALLY HIGH!  At least for me. but it says that it will maximize my aerobic capacity.  I suppose after sitting on my rear for the last 6 months I will need to rebuild my aerobic capacity.  I’ll be honest here though, this idea scares me just a little.  I guess it’s because I just don’t know my current fitness level.  I’m sure I will be just fine…at least that’s what I’m telling myself today.  

Monday
Relax

Tuesday
Bike Long Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1750 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Threshold + Sprint: 1800 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 1 Hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 10

Monday
Relax

Tuesday
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1825 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
5 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2300 Yards
WU: 250 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 11

Monday
Relax

Tuesday
Bike Long Hill Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2150 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 250 @ low aerobic intensity
MS: 1,650 @ maximum intensity
CD: 250 @ low aerobic intensity

Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 12

This week is a recovery week.

Monday
Relax

Tuesday
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Threshold + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Sprint Triathlon!
WOOHOO!  It’s race day.  I am racing on June 6th in Sammamish WA.  I am doing the Eastside Tri  again.  It was a blast two years ago and I can’t wait!!!  
WU: Swim 800
MS: Bike 12 miles
CD: Run 3 miles

Week 13

Monday
Relax

Tuesday
Bike Long Hill Climbs: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals
WU: Run 10 minutes @ low aerobic intensity
MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2:30
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2300 Yards
WU: 250 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:10
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 50 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 14

Monday
Relax

Tuesday
Bike Lactate Intervals: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2,100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2400 Yards
WU: 300 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Brick Workout: 1:45
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Peak Phase

Week 15

 So the long endurance workouts on the weekends become really long in this phase.  I’m told it is to ensure you’re able to go the distance on race day and I believe them.  But again, the thought of this right now scares the hell out of me.  I have never gone 3 hours straight on my bike before.  Nor have a run more than 70 minutes straight.   It is, however, the peak phase.  If I’m not ready to do that here, then chances are I won’t be ready to race this distance.  AND THAT IS NOT AN OPTION!!! 

I do like that there is an optional Olympic distance tune-up triathlon during this phase.  It’s supposed to also help build race-specific fitness.  I am doing  Lake Meridian this year.  I haven’t done this race before, but I am familiar with the venue.   Raise the Bar puts on many events in my area and they are always a lot of fun.  

Monday
Relax

Tuesday
Tempo Bike: 1 Hour
WU: 13 minutes @ moderate aerobic intensity
MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery
CD: 13 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:30
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2:45
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2500 Yards
WU: 250 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:20
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 16

This week is a recovery week.

Monday
Relax

Tuesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
CD: 300 @ low aerobic intensity

Tempo Run: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 14 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Olympic-Distance Triathlon
If you can’t find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead.
WU: Swim 1.5 km
MS: Bike 40 km
CD: Run 10 km

Week 17

Monday
Relax

Tuesday
Tempo Bike: 1:05
WU: 21 minutes @ moderate aerobic intensity
MS: 24 minutes @ threshold intensity
CD: 20 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=1:15
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 3 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2500 Yards
WU: 250 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:30
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 18

Monday
Relax

Tuesday
Tempo Bike: 1:10
WU: 22 minutes @ moderate aerobic intensity
MS: 26 minutes @ threshold intensity
CD: 22 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=0:45
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Run: 38 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 18 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=1:00
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 1 Hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Brick Workout: 2:30
WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2512 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 200 @ low aerobic intensity
MS: 2,112 (1.2 miles) @ maximum intensity
CD: 200 @ low aerobic intensity

Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 19

 Only two more weeks until race day.  YIKES!!  It’s so far away and yet, I am so nervous.  From this day forward I will be training at a steadily decrease (relative to preceding weeks).  This is to ensure I’m rested and ready to perform on race day.

Monday
Relax

Tuesday
Tempo Bike: 1:15
WU: 19 minutes @ moderate aerobic intensity
MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity
CD: 18 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=0:30
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Run: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 20 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=0:45
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2000 Yards
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 20

Monday
Relax

Tuesday
Tempo Bike: 1 Hour
WU: 13 minutes @ moderate aerobic intensity
MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery
CD: 13 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1700 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
CD: 300 @ low aerobic intensity

Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 1100 Yards
WU: 300 @ low aerobic intensity
MS: 2 x 200 @ threshold intensity, RI=0:45
4 x 25 @ speed intensity, RI=0:20
CD: 300 @ low aerobic intensity

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday

It’s here.  My first ever 70.3 Ironman  race. 
Race Day!
WU: Swim 1.2 miles
MS: Bike 56 miles
CD: Run 13.1 miles

And that’s it!  My summer in a nutshell.  At times it all seems so overwhelming and other times I can’t wait for the day to get here.