FAQs | D3 Multisport | Triathlon Coaching

how do I apply the plan?

Swim test protocol:
‍300-500 yd warm up.
6-8 x 50 yds on 10 seconds rest.
1,000 yd TT.
300 easy cooldown.

‍Example:
‍Johnny swims 17:45 for his 1,000 yd TT. This tells me Johnny’s swim pace is 1:46 per 100/yds. His 1:46 is called his T-pace. Now that we have the T-pace of 1:46 we can create swim workouts adjusted to this pace. For example, a very hard set for Johnny might be 10×100 @T-Pace on 10 seconds rest. This would mean Johnny’s goal is to swim the 100s at 1:46 pace. An easier set might be 10×100 @T+10 seconds on 30 seconds rest. Johnny’s goal for the 100 is 1:56. Another set might be 6×100 T-pace minus (-) 5 seconds rest. This means Johnny’s goal is to swim the 100 in 1:41.

As you can see there are many of variables and many workouts we can derive from that TT. It is recommended that you re-test your TT every 4-6 weeks.

We approach this differently for different distance races.

If you are racing an Ironman and you want to add a 70.3 race (as an A or B race), you’ll do the following:
On Saturday, one week out from the 70.3 race, ride 2 hours, with 2×30′ at 80% of FTP / and a short 30′ run off the bike.
On Sunday, we recommend a run no more than 75 minutes, with 2×15′ at 70.3 goal run pace. (If the 70.3 is an A race for you, then cut the bike to 1×20′ at 80% of FTP and cut the Sunday run down to 45′ with 1×15′ at goal 70.3 run pace)

The week of the race, I would use the same taper week as the last week of your Ironman A race. These are short fast workouts and this taper will give you a chance to see how it will work for you for your A race.
Post Race Week: Monday – Thursday would include easy swims and bikes and skip any run workouts.
By the following Saturday, you should be 100% back on your Ironman race plan.

If you are racing an Ironman and you want to add an OLY or Sprint race (as a C Race), you’ll do the following:
Follow your normal plan the week of the race until Wednesday, as this would be your last day of intensity during the week of the Olympic or Sprint race. On Thursday, you would take it easy with a few easy recovery workouts, maybe an hour bike and a 30 minute swim. Friday would be an off day. Saturday would be a long ride day, but cut the time down to about 80% of what’s scheduled. For example if you have a 5 hour ride scheduled, cut that ride down to 4 hours. It can be easy, but get the time in the saddle.

On Monday, post race, take an easy recovery day, but try your best to get back on the Ironman schedule by Tuesday. You may need an extra day or two of rest and that’s fine. If you are racing a 70.3 and you want to add a Olympic or Sprint race (as a C race), you’ll do the following:Follow your normal 70.3 plan the week of the race until Wednesday, as this would be your last day of intensity during the week of the Olympic or Sprint race. On Thursday, you would take it easy with a few easy recovery workouts, maybe an hour bike and a 30 minute swim. Friday would be an off day. Saturday would be a long ride day, but cut the time down to about 80% of what’s scheduled. For example if you have a 3 hour ride scheduled, cut that ride down to 2.5 hours. It can be easy, but get the time in the saddle.

On Monday, post race, take an easy recovery day, but try your best to get back on the 70.3 schedule by Tuesday. You may need an extra day or two of rest and that’s fine. If you are racing an Ironman or 70.3 race and you want to add a Olympic or Sprint race (as a B race), you’ll do the following:Follow your normal training through the preceding weekend, and then use the taper you have for your A race, this week.

On Monday, post race, take an easy recovery day, but try your best to get back on the Ironman or 70.3 schedule by Tuesday. You may need an extra day or two of rest and that’s fine. If you are racing an Ironman or 70.3 race and you want to add a Olympic or Sprint race (as an A race), you’ll do the following:On Saturday, one week out, ride 90 minutes, with 2×20′ at 90% of FTP / and a short 30′ run off the bike with a few miles at goal race pace. On Sunday, one week out, I would run no more than 60 minutes, with 2×10′ at OLY goal run pace. Use the taper you have for your A race, this week. On Monday, post race, take an easy recovery day, but try your best to get back on the Ironman or 70.3 schedule by Tuesday. You may need an extra day or two of rest and that’s fine.

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