Tuesday, January 24, 2012
70.3 Training Plan in a Nutshell
I read, researched and tried out several plans before settling on "Super Simple Ironman 70.3 Triathlon Training Plan" by Matt Fitzgerald. As a full-time (then some!) working mom, I don't have a whole lot of time or flexibility when it comes to my schedule. I needed something easy to remember and follow that didn't require countless pages to sift through each of the six days of the week that I would be training.
What I love about this plan is that my week follows a predicable schedule. I have set days, rather than rotating days to swim, bike and run. An added bonus is that my plan has short and sweet descriptions of my swim, bike and run routines. The whole plan fits on three pages and doesn't require that I look at multiple pages at the same time to determine what I'm supposed to do for the day or even the week. This drove me CRAZY with a couple other plans I tried on for size. All the codes, charts, text, etc. that made up "the plan" was too confusing for this gal. C'mon folks, I have have two different teaching positions that make up my professional life, I serve 82 students, I have a pair of twins to love and nurture, a household to run, and countless other things already on my plate. I need a KISS (keep it simple stupid) plan. According to Fitzgerald, I can get away with this for my half Iron. He better be right!
This plan gradually builds up over three weeks then provides a recovery week before gearing back up again.
Monday: 6 to 9 mile RUN with speed focus + SWIM (starting at 800 yards and building to 2000 yards, include sprints)
Tuesday: weight training and core work + 45 to 60 minute SPIN class
Thursday: 3 to 6 mile RUN on the track or doing hill work + SWIM (starting at 800 and building to 1600 yards, partially at race pace)
Friday: 40 minute BIKE or SPIN + weight training and core work
Saturday: long RUN (8 to 17 miles, usually progression run and/or running at half/marathon pace) + long swim (starting at 800 yards and building to 2400 yards, partially at race pace)
Sunday: long BIKE (20 to 50 miles) + transition run every other week