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Morning readiness
10 seconds. Low score → today runs the B version. Aim to protect 8+ hrs sleep — it's the strongest recovery tool you own.
Workout today
Fuel
Nutrition
Hit ~180g protein
≈1.8 g/kg — the ceiling of the evidence range while cutting. 4–5 feedings of 40–50g. Check it at day's end.
Deficit stays 300–500 kcal, never more. Fuel every ride over 60 min. Big deficit + big volume = injured, not lean.
Log a niggle
Anything ≥4/10 logged 3 days running auto-flags swim/bike-only. A 3-day problem stays a 3-day problem.
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Tap a day for the full session — warm-up, main set, core, cool-down, and the B version.
Protein this week
26-week map
Rebuild
Base
Build
Race-specific
Taper
▲ race
Training zones
| Z1 | Recovery — could go all day | — |
| Z2 | Endurance — full sentences | — |
| Z3 | Tempo — short phrases | — |
| Z4 | Threshold — a word or two | — |
| Z5 | VO₂ max — no talking | — |
Zones per the 5-zone model used by MyProCoach & TrainingPeaks. The talk test beats the strap when they disagree.
The rules that keep you whole
1The 10% rule is a hard constraint, not a guideline. This plan already obeys it — don't add volume ad hoc.
2~80% easy / 20% hard. Medium pace on easy days is the masters-athlete trap.
3Hard days never stack. At 42 the injury risk is clustered intensity, not total volume.
4Down weeks are training. Every 4th-ish week the volume drops on purpose. Taking it is the workout.
5Warm-ups run long. Older connective tissue needs more blood flow before hard work. 10 min minimum before quality.
6Lift after endurance, never before quality. Keep ≥6 hrs between a hard endurance session and the lift when you can (TrainingPeaks guidance).
Courses near you
Mapped courses matched to the plan's distances, from your usual launch points. Tap a card for turns; Locate me sorts by what's closest right now.
Routes are drawn from trail + race-course documentation, but they're planning aids — confirm surface, gates, and access on your first pass. SART = Santa Ana River Trail.
Weight → 200 lb
— lb
220 start200 race
Judge the 7-day average, not the daily number.
0
Training streak
0
Durability streak
0/7
Protein this wk
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Plan week
Strength maxes (drives the % loads)
Enter tested or estimated 1RMs — every lift in the plan converts % to real pounds. Week 3 is the re-test: work to a crisp 5RM, then training max = 5RM × 1.15. After two months off, trust the re-test, not memory.
Watch sync (Apple Watch → Strava → Coach)
Your Watch workouts flow automatically: Watch → Apple Health → Strava app → Claude. Ask Claude to “sync my training” — it reads your Strava, checks sessions off against the plan, and hands you a sync code to paste here.
Shoe mileage (swap at ~300 mi)
Benchmarks (test wks 1 · 10 · 18)
Niggle log
Data safety
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Your log lives on this device/account. Back it up occasionally, or move it between phone and laptop.
Where the workouts come from
Session architecture (warm-up → main set → cool-down, 5-zone intensity, down week every 4th) follows MyProCoach sprint-plan structure. Strength periodization (adaptation → max strength → power → maintenance, heavy work at 75–85% 1RM, isometric swaps in heavy weeks, ≥6h endurance/lift spacing) follows NSCA "Strength Training for Endurance Athletes: Theory to Practice", Rønnestad & Mujika's concurrent-training review, and TrainingPeaks coach guidance. Core protocol (McGill Big 3 → anti-rotation → loaded carries) follows the PLOS One 8-week core→running-economy trial and McGill's spine-endurance work. Masters modifications (longer warm-ups, tendon ladder, no stacked hard days) from the injury-resistant-triathlon research in your project.
Your races
The 26-week plan anchors to your A race — week 26 is always A-race week. B/C races drop into the plan as checkpoints: no re-anchor, no taper, race-week checklist fires automatically.
Race rules — the DQ traps
1Helmet buckled before you touch your bike in transition — and stays buckled until it's racked again. Instant DQ otherwise.
2No drafting on the bike: keep ~3 bike lengths back, 25 seconds max to pass.
3Mount line: run the bike out, mount only after the line. Dismount before the line coming in.
4Your rack spot only. Everything stays in your space; memorize the row landmark.
5No headphones, anywhere on course.
6Race number: back on the bike, front on the run — a race belt makes this a 2-second spin.
Race-morning timeline
Wake, rehearsed breakfast−3:00
Arrive, body marking, chip−1:45
Rack bike, lay out transition−1:30
Walk swim-in / bike-out / run-out−1:00
Jog 5 min + strides, then wetsuit−0:40
Water warm-up if allowed−0:20
Race-day targets
Pack list
The long game
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This plan. Taper 5–7 days.
Olympic — summer 2027
12–16 wk build off this base · 6–10 hr/wk · weekly bricks non-negotiable · taper 7–10 days.
Half-Ironman 70.3
16–20 wk build · 8–12 hr/wk · long rides 3–4 hr, long runs 1.5–2 hr · taper 10–14 days.
Same body, same durability habits, longer runway. Finish this one first.