So I have a 70.3 coming up (2 weeks) and its my A race. However I’m going to be doing a few Olys and sprints later in the year and I would like to be in similar or better physical condition once I get to those. What do I do? Should I just restart my HIM workout plan from scratch or start with a completely new training plan?
By better physical condition, I assume you mean similar or better race fitness, which I find to be more an exersice of getting as many elephants as you can to dance on a pin head, and not so much optimal physical fitness. Since this 70.3 is an “A” race you should be tapering. Expect to feel a little burnt after the race, and you will also feel like you have lost a little fitness. Take it easy and recover for a week or so after the race and then take a week or two of ramping your training up to get back into the groove, both mentally and physically. I find I don’t really get my mojo back from a 1/2 iron for over a month. I’ve read others say they recover in a week. We are all different, I suppose. I would restructure my training plan toward shorter performances, rather than replicating the 1/2 iron training format, after all, you are now training to race for a 1/4 to 1/2 the time. Likely less volume, more speed, if it were me I might contemplate more frequency. The longer volume training you have done early in the year for this 70.3 will serve you well as pursue other late season goals.
So you have a spring A race, pick a fall A race.
Think about the demands of each distance, sprint vs half iron, specificity, you’re better off with a new plan. Am too tired to think of what I’d do for bike and run workouts for sprints/oly hmmm let me get back to you tomorrow.
Dude, most elites plan to peak for two races. Think nationals in the summer, and worlds in the fall. It can be done, be sure to have a great 70.3 race, recover properly, then rebuild for the oly distance. The difference is a little more work on speed, and **almost **the same focus on distance. You’re just trying to maintain a bit faster pace for half the distance on the bike and run, which is harder than it sounds.