I'm seeking some advice or feedback on how to structure my training for the next 20 weeks. I am doing a marathon in 14 weeks and 70.3 in 20 weeks and ideally would like to do well at both.
My goals:
1. In 14 weeks - BQ at a hilly marathon on 7/28/24. 3:05 is the BQ time for my AG, but last year's qualifiers had to be >5min faster than the cutoff time due to high numbers of BQ applications.
2. In 20 weeks - increase bike fitness for a 70.3 (9/8/24). Improving my bike time is where I am likely to see the biggest improvement in my 70.3 time.
I would love to improve my swim, but I don't think I can dedicate additional pool time beyond 2-3x/week.
My constraints:
1. Starting in 5 weeks: traveling for 10 days in mid-May, so will primarily run during that time.
Current plan:
Weeks 1-5: Bike training block (2 workouts, 1 long ride, 1-2 EZ rides) + 3 runs (2 EZ, 1 long run, progressively increasing mileage) + 2 swims
Weeks 5-6: Traveling, primarily running 5-6 days/week
Weeks 7-14: Run block (2 workouts, 1 long run, 1-2 EZ days) + 2 bike days (1 EZ, 1 long ride) + 2 swims
Weeks 15-20: Triathlon training (3 runs, 4 bike rides, 3 swims)
I've also considered continuing hard bike training or just general triathlon training for the full 20 weeks, making sure to do longer runs necessary for marathon and hoping my current run fitness gets me that BQ time in 14 weeks.
About me:
AG
35-39
Last 70.3 race (Oceanside 1 week ago, 4/4/24):
Swim: 40m
Bike: 2:50 @ NP 189w (2.78w/kg)
Run: 1:22 (6:18/mile)
Marathon PB (from June 2022, only marathon ever)
2:50 (at an altitude of 4500ft [not acclimated]. Training plan - running 3-4x/week, swim/bike both 2x/week)
Current bike FTP
215w (3.16w/kg)
Current Garmin Vo2 estimates:
Bike: 56
Run: 61
My goals:
1. In 14 weeks - BQ at a hilly marathon on 7/28/24. 3:05 is the BQ time for my AG, but last year's qualifiers had to be >5min faster than the cutoff time due to high numbers of BQ applications.
2. In 20 weeks - increase bike fitness for a 70.3 (9/8/24). Improving my bike time is where I am likely to see the biggest improvement in my 70.3 time.
I would love to improve my swim, but I don't think I can dedicate additional pool time beyond 2-3x/week.
My constraints:
1. Starting in 5 weeks: traveling for 10 days in mid-May, so will primarily run during that time.
Current plan:
Weeks 1-5: Bike training block (2 workouts, 1 long ride, 1-2 EZ rides) + 3 runs (2 EZ, 1 long run, progressively increasing mileage) + 2 swims
Weeks 5-6: Traveling, primarily running 5-6 days/week
Weeks 7-14: Run block (2 workouts, 1 long run, 1-2 EZ days) + 2 bike days (1 EZ, 1 long ride) + 2 swims
Weeks 15-20: Triathlon training (3 runs, 4 bike rides, 3 swims)
I've also considered continuing hard bike training or just general triathlon training for the full 20 weeks, making sure to do longer runs necessary for marathon and hoping my current run fitness gets me that BQ time in 14 weeks.
About me:
AG
35-39
Last 70.3 race (Oceanside 1 week ago, 4/4/24):
Swim: 40m
Bike: 2:50 @ NP 189w (2.78w/kg)
Run: 1:22 (6:18/mile)
Marathon PB (from June 2022, only marathon ever)
2:50 (at an altitude of 4500ft [not acclimated]. Training plan - running 3-4x/week, swim/bike both 2x/week)
Current bike FTP
215w (3.16w/kg)
Current Garmin Vo2 estimates:
Bike: 56
Run: 61