Tristar athlete at some point your coach and you may decide for you to be more flexible in your plan approach. At times this can help you to get to more sessions or provide the life and schedule flexibility needed to be successful in your training and goals.
The following rules are in place to help you decide how to navigate and “play” your sessions
LIGHTER WEEK: A week where you don’t have as much time to train.
-This is a travel heavy type of week where time is very limited and you are either traveling or time crunched.
-Chose all run workouts first out of the "deck of cards" from the week of sessions. Try to prioritize three star sessions when you are most fresh. No more than one three start sessions in this week. ★★★ of swim bike or run.. Lift and drag the session to the day that you would like to do the session based on your schedule.
-Beginning or end of the week does not matter does not matter when you time these more key sessions..
-Blow off training sessions when you have < 6.0hrs of sleep.
-Strength training be careful with how you load your legs on run days. Likely best to separate the two given the more heavy run nature of the run week itself.
-Stick to these additional notes on traveling.
MEDIUM WEEK: A week that is fairly standard in total training time and one that you consistently can get to with your schedule.
-This type of week you are/may be home but may have the opportunity to do a bit more on a weekend.
-Chose to do all biking on the weekend, runs during the week, swim when it presents itself (Can be most anytime in each weeks scenario, low, moderate, high volume).
-Select the three stars and longest sessions for these weekend days (cycling). You may also combine bike workouts on one longer ride on a Saturday or Sunday.. example an interval bike and longer steadier ride and take Sunday off or run if you are feeling good.
-Strength work is best timed during the week but watch leg strength sessions on run days as this can present injury.
-Blow off training sessions when you have < 5.5hrs of sleep.
-Prioritize three star bike sessions first and no more than two three star swim bike or run sessions in one week.
LARGER VOLUME WEEK; A week that you have extra time available to your schedule.
-Assumed you are lower in total work load during the week, can get out for an extra mid week session and the weekend has some longer distance training opportunities as well.
-Key in on hard bikes during the week, short and hard on the trainer.
-Longer rides on the weekends and or put a shorter session in combination with the longer ride when it makes sense.
-Three star sessions; go for all bikes first and no more than three three start sessions in the week... and no more than one key three star run session.
-If you have been missing your longer run in subsequent weeks - flip flop the long ride and long run so you run long on Saturday.
CATCH UP WEEK
-Over 4-6 weeks provide feedback on accomplished sessions and your Tristar coach will adjust the plan moving into the next block based on your feedback and training data.
