After having our first born child, I can now come back to triathlon and want to hit a 1/2 Ironman in earnest in June, but I'm having a tough time deciding what to do for off season stuff. I've loosely been run/bike/swim, albeit nothing structured. So I've decided to follow Friel's Your Best Triathlon plan for the race and I could follow the Prep weeks for the next four weeks, or, after doing research on the almighty Slowtwitch, I was thinking of doing a Run/Swim focus for the next 8 weeks then get into the plan in earnest. So, help me decide what would be best.
A bit about me. Currently sitting at 205, and intending to get back down to 175 for race weight at 6'. FTP is 240 on TrainerRoad. I have a strong run background, with 1/2 Mara Prs of 1:23, 5k at 17:50, and a HIM PR at 5:04. Swim is my weakest sport, although I can honestly say that I've never actually trained it very hard.
If I were to do the Run/Swim off season plan, it would look like this (48 = 48th week in the year):
Run Swim
Help me out. Do I stick with the Friel plan, which is 3 Run/3 Swim/3 Bike/3 Strength Training, or do I do the run/swim and then move into the Friel plan?
A bit about me. Currently sitting at 205, and intending to get back down to 175 for race weight at 6'. FTP is 240 on TrainerRoad. I have a strong run background, with 1/2 Mara Prs of 1:23, 5k at 17:50, and a HIM PR at 5:04. Swim is my weakest sport, although I can honestly say that I've never actually trained it very hard.
If I were to do the Run/Swim off season plan, it would look like this (48 = 48th week in the year):
Run Swim
- 30 mpw; 1500-1500-1500
- 33 mpw; 1500-1500-1500-1500
- 36 mpw; 2k-2k-2k-2k
- 40 mpw; 2k-2k-2k-2k
- 44 mpw; 2.5k-2.5k-2.5k-2.5k
- 48 mpw; 2.5k-2.5k-2.5k-2.5k
- 52 mpw; 2.5k-2.5k-2.5k-2.5k
- 56 mpw; 3k-3k-3k-3k
- 60 mpw; 3k-3k-3k-3k
- 60 mpw; 3k-3k-3k-3k
Help me out. Do I stick with the Friel plan, which is 3 Run/3 Swim/3 Bike/3 Strength Training, or do I do the run/swim and then move into the Friel plan?