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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.
Today's work
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 to see the session detail and its B version.
Protein this week
26-week map
Rebuild
Base
Build
Race-specific
Taper
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.
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
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.
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
Swim 750m
15–17 min
T1
< 3 min
Bike 20K
40–44 min
T2
< 2 min
Run 5K
25–28 min
Finish
1:25–1:35
Pack list
The long game
Sprint — Jan 24, 2027
This plan. 750m / 20K / 5K. 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.