2017 is pretty much all about Roth for me. In 2015 I basically tried to train through from the end of December until September and I think I burned out near the end. That was a 33 week build up, too much. This time I want to be smarter, and try a 16 week build up, that means starting proper Roth training on the 19th of March.
Obviously I won’t be doing nothing until then, but I won’t be specifically training for the long distance until then.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim 1h15 | Run 1h15 | Run 1h15 | Swim 1h30 | Run 1h15 | Long Run 2h | Long Bike 4h |
| Bike 1h30 | Bike 1h30 | Swim 1h15 |
I like the idea of the above as a skeleton plan. On swim training days (Monday and Thursday) I can tack on a bike ride before or after the swim, I need to get to the pool and back anyway, so that is 20km, another 25-30km and that would do as a little bike session.
The above times would give me:
Running – 5h15 – 65km
Cycling – 7h – 210km
Swimming – 4h -10km
16h+ a week is a fair amount, I think I will try the old 3 up weeks, 1 down week tactic to keep fresh. The down weeks should probably be similar but with normal runs and bikes instead of the longer sessions along with cutting out a run on Tuesday or Wednesday for a compete rest day leaving about 11 hours.
I need to be smart about my race planning too, Saturday races are much better for me that Sunday races, as if I race on Sunday, I will either have to take it easy on Saturday, or go into the race tired. That makes Zell and Worms both a little difficult for me, they are both on Sundays, only sprints but league races. They also fall in up weeks, so I will need to add on extra mileage somehow after the races.
Liege Bastogne Liege is also on a Sunday, but I think that will count as my long ride, as at 271km I think it might count as my long ride!