Open excel sheet
Go down 50 lines
In the first column put in the race date
In the line above it put in the date 1 week prior
Repeat that process untill you get near today’s date
Go back to the bottom where you have the race date, call that race week.
The two weeks above that, call them peak weeks.
The three weeks above them, call them build weeks.
All of the other weeks, call them base weeks. Arrange them in 3 or 4 week blocks, whatever you prefer. You may even use the progressive training stress approach if you really know what you are doing.
Now this part is subjective but you will get the idea.
For the last 3 base weeks’ long runs, put in 2 of your longest runs seperated by a long run day of 2 ten milers. Fill in the rest of your week’s schedules with 3 or 4 other shorter runs.
Long ride of 6 hours in those last 3 base weeks, fill in the rest of the schedule with 2 to 3 shorter rides.
Long swim of 4000 meters in those weeks, fill in the rest of the schedule with 2 to 3 shorter/faster swims.
Use the previous base weeks to build up to that volume level - safely.
Use the following weeks to build some race pace workouts around 75% of the volume
Use the Peak weeks to sharpen skills with maybe some shorter track workouts and lighter quicker rides and runs.
Use the race week to rest up and get ready for the race.
Make up a weekly schedule and try to seperate the 3 key workouts, maybe something like this:
Mon Bike, Run
Tue Swim Key, Bike
Wed Run long Key
Thu Swim, Bike
Fri Swim, Run
Sat Bike long Key, short run
Sun Swim, Bike, Run moderate distace (if race then those are key)
This is merely a suggestion.
My $.02
jaretj
