« Comments Problem | Main | My Clinics, Camps, and Talks »



Feed You can follow this conversation by subscribing to the comment feed for this post.


This is really good advice for me as my IM run is very slow (almost as slow as my bike time of just over 6hrs) & I always thought it was because I was such a bad runner but now I'm thinking it's due to me not concentrating enough on my cycling.

On another note I've recently adopted Prof Tim Noakes low carb diet which has resulted in substantial weight loss and has lead to an improvement in my running speed.

I also feel better & feel as though I can do more quality workouts and I'm therefore really looking forward to a huge improvement in my next race (70.3 IM in Jan).

If anyone's interested in what Tim Noakes' low carb/high fat/high protein diet is about, see the link below;



Joel, so I'm getting ready for my first 70.3. I'm assuming the concept is the same. If so, is 2x/week swimming too little? Thanks for your brilliant insights!


PS - i meant "JOE"..not Joel. Fingers got a little frisky.

Joe Friel

Larkin--So long as you have good swim technique that should work ok. See my blog post today (Nov 15, 2012) for a bit more on this.


Hi Joe,

I have done some 70.3 races and will (hopefully) participate IM Zurich july 2013. I just signed up for your IM program for first IM timers.

A modest reflexion after having reviewed the full content and been following the program for three weeks as a prep period: most of the the bike sessions, even in the build part, are done in zone 1-2 while a higher proportion of the running sessions are in done in zone 3 and even include speed skills.

Wouldn't it be more logical to alternate the bike 1-2 zone training with 3-4 (incl speed skills) and only focus on zone 1-2 for the running sessions??

Or did I pay for a 'too easy' program?



Joe Friel

Marcus--I think that would be fine. Go ahead.

Verify your Comment

Previewing your Comment

This is only a preview. Your comment has not yet been posted.

Your comment could not be posted. Error type:
Your comment has been saved. Comments are moderated and will not appear until approved by the author. Post another comment

The letters and numbers you entered did not match the image. Please try again.

As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.

Having trouble reading this image? View an alternate.


Post a comment

Comments are moderated, and will not appear until the author has approved them.

Your Information

(Name is required. Email address will not be displayed with the comment.)

Joe Friel's Sponsors

Blue Competition Cycles
"Specialized Bikes is my newest sponsor. I’ve been impressed with their bikes for a long time so I tried one. Had to have it. What a great ride!"

D2 Shoes
"I’ve been using custom-made D2 Shoes for years. Currently on my fourth pair. And, yes, they have midsole cleats as described in my blog."

ADS Sports Eyewear \
"ADS Sports Eyewear makes all of my glasses for casualwear, reading, cycling, golf and more. Hundreds of models from all the major manufacturers."


Subscribe via Email

Enter your email address:

Delivered by FeedBurner