Hi there! So I’ll be changing work soon and I’ll be free to set my hours as long as I work two evenings (7pm or later) and three mornings (from 7am).
I came up with this plan that would give me 16-20h of weekly training (right now I’m averaging 13h but I work 5h more a week). I’m training for 70.3
Monday: 2h bike with long intervals (2/3x 20-30min long on race pace (hard)
Tuesday: 45 min endurance swim (easy) + 80 min track session (short intervals 400-1200m max), (hard) group session, can’t move it. Ez run means I’ll get there and back running easy to get some volume (with the session it’s gonna be like 10k
Wednesday: 45min technical swim with tools (easy) and 90 min easy bike (easy)
Thursday: 2h bike with 5-10 short (2-5min) intervals (hard)
Friday: 45min VO2 max swim with main set of 10x100 or something similar (hard) + 60 min run session with long intervals (3x3km race pace etc) (hard)
Saturday: long ride of 3-5h (social ride when possible) with optional brick run (easy but big volume)
Sunday: optional 45-60 min open water swim (moderate) and 90 min long run (moderate)
My main concern is only Wednesday being easy day. Swimming pool is open sadly from 8:30 and I don’t like swimming before work anyways.
My goal was to space out bike sessions and running sessions and to get enough swimming volume.
Would you change something? Did I make some obvious mistake?
I think getting a coach is a logical next step. In your experience are they fine with planning sessions around working hours and some none movable sessions (track on Tuesday, long social ride on Saturday)?
Thank you for your help!