Welcome to Liza Coaching Race Build Plan!

Basics:
You will need access to a pool, a road or triathlon bike, and running equipment. A bike computer, smart watch for uploading structure workouts and syncing with Training Peaks will allow for the most efficient and effective data transfer and analysis.

Before starting this program: You should be approved by a physician for cardio and strength activities aerobic and anaerobic. Athletes should be healthy and ready to complete 5-6 hours of training per week building up to 12 hours.

Week 1 - Includes basics of 3 disciplines and mobility sessions. Each week increases hours and intensity with the 4th week a recovery or de-load, with the final week of a taper before race day. Athlete should have the ability to ride continuously for 50 km, swim without breaks for 1 km and run for 10 km. Completion time of a 70.3 cut off is 8.5 hours.

Week 2 - Includes testing and best results for metrics and applying those metrics to Training Peaks thus having a smart watch and power meter for swim, bike and run is essential.

Week 3 - Begins interval training and specifics building to race day.

Week 4 - De-load and Adaptation week.

Week 5 - Short course race week or race simulation practice.

Weeks 6 & 7 - Endurance and anaerobic fitness build weeks.

Week 8 - De-load week before final 2 weeks.

Weeks 9 & 10 - Specific build weeks.

Week 11 - Intensity increases and volume of training decreases.

Week 12 Taper and fine tuning for 70.3 race week.

Strength and Mobility workouts may need personal adjustment with reps, weight and duration. These sessions will add to your overall durability in training and assist with injury prevention.

No sessions should be "made up" on the next day or added to the calendar later, if you miss a workout just move on to the next one. No sessions should be completed in an extreme environment such as a sauna or below 10 deg F.

Note:
Personal Training, Crossfit, HYROX or yoga sessions can be substituted on some specific days. A pattern of 2-3 days "on" or hard followed by an easy recovery or swim training day is typically the micro cycle pattern I follow. It is not ideal to do a gym workout on an off or recovery day.