Ironman 70.3 plan adjustment for B-race

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  • #20548
    machinekoder
    Participant

    I’m currently doing my second Ironman 70.3 Level 1 training plan and the A event I’m training for is coming up in early September. End of next week there is a potential B event I would like to participate in to test material, possible distances are sprint distance (500m swim), Olympic distance or both. I did the sprint distance last year without much preparation and specific material (folding bike :P), so that one would be most interesting for me as a comparison. However, technically the longer distances would match my training plan more closely. The specific day would call for a CAe8 and a RF9 – so only 30-60min more than the time I calculated for doing both events in upper Z2-ZX – and I calculated that I potentially even can be in the top 3 at that pace for double ranking.

    The specific week 15 is a transition week, the last one before a last race specific one and then tapering. What would fit better in the training plan. Doing Sprint distance in competitive pace upper Z3-ZY and doing either some additional Z1/Z2 workout or shuffling my workouts for the week around by skipping 1 or 2 Z3 workouts (which I would need to also for tapering). Doing Olympic distance in race pace, so Z3, or doing both distances probably in Z2-ZX, since the sprint distance is after the Olympic one, going slow will be hard, most likely I would be tempted to go at least Z3. I’m most worried about recovery. Sprint will be easy and quick, Olympic I don’t know and both – I’m not sure if I will go into terrible territory when going too fast. After my first training plan I did Wings for Life in May, got to 41km, but the recovery time was really long 2-3 weeks at least, I’m not experienced enough to know how doing sprint and Olympic distance on the same day would fare in this regard. I did a double 10k and 5k run in June and won the 5k and the double, recovery was fine, but that’s only ~1h at full pace.

    Any advice would be helpful.

    • This topic was modified 9 months, 3 weeks ago by machinekoder.
    • This topic was modified 9 months, 3 weeks ago by machinekoder.
    • This topic was modified 9 months, 3 weeks ago by machinekoder.
    #20553
    rdl03
    Participant

    I’d recommend the Olympic distance. You have plenty of time to recover for your half in September, and I think you’d gain much more useful information.
    I’m not sure what additional benefit you’d gain from doing both (other than going through the transitions twice).

    For what my opinion is worth. (I’ve done 2 Half Irons, 2-3 Olympic, and 4-5 sprints.).

    #20560
    coachanne
    Keymaster

    In my opinion the Olympic would be the best option for you. With the way the training plan lays out, you could easily fit this in by racing as closely to the planned workouts as possible. For example, even though it’s a race, treat it as a training day by paying attention to your set HR zones.

    Also, pay attention to your recovery immediately following the race. Make sure you are refueling with a good protein/ carb meal (or snack) within 30 minutes of finishing. Proper recovery would be key to being able to hit the planned workouts for your 70.3

    Anne

    #20565
    machinekoder
    Participant

    Thanks, Olympic distance it will be then!

    In addition, I’m going to preload the lion share of the Z1/Z2 workouts for this week, replacing the Z3 ones with the race as this will match more closely with the HR/pace/power zones during the Olympic triathlon.

    #20628
    machinekoder
    Participant

    It all went very well. The Olympic distance was indeed a good test for material and especially nutrition and the transitions. In the end it was 2:08:36 for the Olympic and 4:19:17 for the 70.3, my goal was < 4:30 on the 70.3, so way better than I have aimed for. My swim times were terrible compared to the rest of my performance (28 and 36), so my aim for the off-season is to get my swim-technique correct.

    All-in-all, the 8020 plan works wonders for me, thanks to the whole 8020 Endurance team!

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