The course — 116 weeks, four milestones, one finish line
—days to race day
—current week
—current phase
💾 Hit Backup every week or two and save the file to Google Drive. When you want insights, just tell your coach — I'll read your latest backup from Drive and break down your training.
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This week
👆 Tap any day for the full session — what to do, what to bring, Zwift, and to log it.
Full calendar
Race ladder & phases
Reference & rules
Zones — set these after your Week-2 tests
| Zone | % LTHR (run/HR) | % FTP (bike) |
|---|---|---|
| Z1 recovery | <85% | <55% |
| Z2 endurance | 85–89% | 56–75% |
| Z3 tempo | 90–94% | 76–90% |
| Z4 threshold | 95–99% | 91–105% |
| Z5 VO2 | 100%+ | 106%+ |
Fueling & gut-training — build 60 → 100 g/hr
Practice fueling only on long rides / bricks / long runs — the gut trains like a muscle. Add ~10 g/hr every 2–3 wks. Above 60 g/hr you need a glucose:fructose mix (~2:1) (Maurten / Precision / SIS) — drink most of it + gels. Sodium 500–1000 mg/hr, fluid 500–750 ml/hr. Fuel by the clock: ~25 g every 15 min.
| Block | Long-session carb target |
|---|---|
| Base (now) | ~60 g/hr — build the habit |
| Marathon block | long runs 40–60 g/hr (running gut is harder) |
| 70.3 build (2027) | 70 → 90 g/hr; race the 70.3 at 80–90 |
| IM base | hold 80–90, touch 100 on the longest |
| IM build (2028) | every long ride → 100 g/hr, EXACT race products |
| 🏆 Race day | bike ~100 g/hr · run 60–80 g/hr |
Rules that matter most
- Consistency > heroics — show up for 24 months, finish strong.
- Never miss two in a row.
- 80/20 — most hours easy (Z2).
- Recovery weeks are training — don't skip the down-weeks.
- Fuel & sleep are sessions too.
When life happens
- Sick above neck: easy OK. Fever/chest: rest.
- Exam crunch: 3–4 maintenance sessions, keep frequency, never zero.
- <6 h sleep / trashed: go easy, keep the session.
- Missed a long one? Rejoin the plan, don't cram.
- Niggle → pain: back off early.
Your kit
2006 Cannondale Ironman 2 — tri/TT bike (Slice Aero frame, Profile aero bars, Dura-Ace bar-end shifters). Already aero — a tri fit is the upgrade (dead traps = aero-position/core). Brooks Adrenaline GTS 26 (replace 500–800 km).
Race results so far
| Race | Date | Finish | Swim | Bike | Run | Overall |
|---|---|---|---|---|---|---|
| 5i50 Mont-Tremblant | Jun 21 '25 | 3:54:01 | 41:10 | 1:43:21 | 1:19:38 | 1093/1254 |
| Challenge NJ (Olympic) | Jul 20 '25 | 3:31:36 | 38:28 | 1:22:07 | 1:22:30 | 551/690 |
| IRONMAN 70.3 Muncie | Jul 11 '26 | 7:09:28 | 57:48 | 3:08:39 | 2:53:45 | 807/982 |