IronMan and 70.3 races and plans combining

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  • #17399
    Hal9000
    Participant

    Hello.
    I’m looking to compete in a 70.3 that would occur the end of June. I am also looking to compete in an IronMan that would occur the end of October. There are 17 weeks between the 2 races. I am looking to purchase both level 1 Masters plans for IM and 70.3. The question is how to apply both plans. Applying the 70.3 level1 is not an issue 18 weeks ahead. The IM plan though is 22 weeks and with only 17 weeks between the 2 not sure where or how to overlap. Thanks for any help.
    Hal

    #17400
    winoria
    Moderator

    Hi Hal,

    here is what I would do – which doesn’t mean it’s the perfect solution for you as I don’t know you, your athletic history, etc.
    I would do the 70.3 plan as you mentioned. After the 70.3 race, I would take a very easy week with very little running or better no running but some swimming and easy cycling. At that point, you need to listing to your body on how recovered you feel. If it takes 10 days, so be it. Don’t feel pushed because someone mentioned a week. It’s a very individual thing and you have to listen to your body.
    Following that very easy “transition week” and based on the fact that your fitness from the 70.3 prep should be quite good, I would think that diving into the 140.6 plan at a later week should be ok, even though not ideal as you’d skip quite some of the IM plan. I’m sure David or Leyla can give better advice if it would makes sense to maybe only skip the first 3 weeks, start with week 4 but then remove weeks later in the plan to make it fit (I’m not sure if Level 1 IM is 2 load / 1 unload throughout of if it transitions into a 3 load / 1 unload later)…
    I feel this is very individual and is difficult to answer perfectly.

    winoria

    #17403
    Hal9000
    Participant

    I think I posted thos in the wrong section..

    #17406
    David Warden
    Keymaster

    Hal, winoria nailed it.

    David

    #17409
    Hal9000
    Participant

    So if I understand what is being said here. Take a week or however long (not to long though) felt needed to recover. Then start on week 7 of the IM plan or later depending on recovery from 70.3.

    Hal

    #17416
    winoria
    Moderator

    Kind of….here is what I would do in more detail:
    The day after the race I would do a 1h recovery ride in mid Zone 1
    Second day after the race I would take a day off.
    3rd day an easy swim and a 45 easy ride.
    4th day a foundation ride of about 75min
    leading into the weekend, I would do another swim, if I feel good a first easy run and on Sunday a 3-4 hour easy ride.

    The second week after the 70.3, I would start the IM plan – for sure the swim and bike part of it. As for the run I would try to stay flexible. Maybe you want to slowly introduce some running and running intensity.

    You could either start in week 7 as you said, but you could also start in week 4 and remove weeks later in the plan. It depends a bit on where you have the most room for improvement.

    What’s maybe even more important is your nutrition, hydration, stretching and foam rolling after your 70.3. Get your sleep in, recovery hard.

    Just my 2 cents.

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Hal9000

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