How to structure a 'build' phase?

Triathlon Forum
1

I am doing my base work for IMAZ and have been enjoying the increase in volume. I’m new to the distance and roughly new to the structured training in triathlon. The last couple seasons I just worked out when I felt like it and did what I felt like doing for that particular day. But for Ironman I set up a structured training plan and have been sticking to it. I currently just swim bike and run at a comfortable zone 2 level with the exception of the 1 workout a week I put in for a bit of speed work in each sport.

I set up my training plan with 5 base months: base1, base2, base2 (where I currently am), base3, base3, build, peak, race. Since I’m new to the self coach thing I try to read up on as much as I can but have been unable to find very much information on how and at what level I should introduce intensity/race specific workouts for my build period. If I’m doing most of my work in zone1-2 now, is there a point in my base 3 that the transition to more intensity should begin? Since I train mostly by feel and heart rate which seem to work well with each other for me, how do I know what my target HR should be for race specific work? Is it just a matter of carefully observing myself during my longer runs/rides in the later part of base 3 and then keying in on those numbers/paces for my build period?

Thanks for whatever you feel you can offer to help.

2

How do I know what my target HR should be for race specific work?

You need to do testing to confirm your zones

I would not think about structuring your build period until after you see the progress on your recoveries from key workouts, progression on your limiters and results from the testing.

3

Buy Going Long. There are some key workouts in there and some sample schedules.

I recommend getting a heart monitor and using it for these workouts. It’ll help you objectively measure your effort.

During my build phase I would do a “BT” workout every 3 to 4 days. Here’s what it looked like:

Sat - 100 mile bike with intervals
Tues - 50 mile bike W/hard hills + 4 mile run
Sat - 100 mile bike with intervals
Tues - 20 mile run
Thurs - 50 mile bike W/ hard hills + 4 mile run
Sun - 3 x 90min bike/30 min run
Wed - 22 mile run
Sat - 100 mile bike ride with intervals.

I don’t know if this even remotely answers your question, but it serves as one example of what the build period may look like.