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Willem J Martins

Joe, for the race period being 100km events on a Saturday, planning 6 - 8 hours per week excluding racing time, the intervals proposed appear very short?

5 x 90 seconds?

I normally do around 15 x 2 minute intervals with 2 minutes recovery in between each.

At the end of each 2 minute I max out completely, then recover and following that with a slow day gets me full recovery.

The trick is knowing when recovery is complete following a hard race day.

Joe Friel

Willem J Martins--There are lots of ways of tapering. If that works for you then keep doing it.

Craig David Uffman


I'm curious what you recommend for transition for seniors. I have 19 calendar weeks between A races (the second is a marathon). On p. 117 (your 3rd ed, TTB), you say to mark off a single calendar week for Transition.

19 -1 (transition) - 1 (taper) - 1 (race)= 16 weeks (112 days) for base and build. But 4x23-day mesocyles=92 days. That leaves 20 days before beginning the four complete mesocycles.

My assumption is that the four complete mesocycles would be Base 3b, Build 1, 2a, and 2b. My instinct is that the extra 20 days would be a special 20-day base 3a mesocycle, with two 8-day microcycles plus one 4-day rest cycle.

Does that fit your logic?

Joe Friel

Craig David Uffman--Stay tuned! Going to cover that.


Hi Joe,

I've been tweaking my TTB annual calendar with your latest post concerning "mature" triathletes. I have counted that there are 177 days from Base to Race with the 9 days cycle. However, I only have 139 days (don't even have time for Prep) to fill after the transition from my end of season race. If I take out Base 3b and Build 2b, I'll have a 131 days cycle and 8 days for Prep. Or should I keep the Build 2b and shorten the Base period more?


Joe Friel

Zimbermen--I think it's too early to make a decision on where those few extra days should be deleted. There will undoubtedly be stuff that pops up and causes you to revise training (cold, work, family, travel, etc). Make the decision later on as you get farther into it.

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