The schedule for Ironman VR 14 through 21 has been posted. Nice! I intend to integrate the challenger division races into my training since I expect to run/bike outdoors. (From the Ironman email: "Challenger Division times will be monitored and athletes are required to complete their activities outdoors or on the ROUVY platform to regulate competition.")
Weeks of an Ironman 70.3, I will not compete and use as a recovery week.
Here's my initial plan. Trying to go easiest of Olympic distance weeks as the 10K is a tough distance for me.
My weekly reports will show my non-VR plan on the top, and my actual activity on the bottom.
Sprint Distance
- VR Short Run - will replace my intervals. Run without a BPM cap.
- VR Long Run - will replace my 5K run. Half race at 135 BPM cap; Half race at ~148 BPM cap; Last 0.3 miles uncapped.
- VR Bike - will replace one of my long bikes.
- Additional days:
- Bike / Run - plan to use 60-minute bike / 30-minute run.
- Overrun - plan to run shorter of 47 minutes (or 4.2 miles) at 135 BPM cap.
- Other Bike - bike 28-31 miles.
Olympic Distance
- VR Short Run - will replace my intervals. Run without a BPM cap.
- VR Long Run - will replace my overun. Half race at 135 BPM cap; Half race at ~148 BPM cap; Last 0.3 miles uncapped.
- VR Bike - will replace one of my long bikes.
- Additional days:
- Bike / Run - plan to use 45-minute bike / 23-minute run. (Reduced from sprint week to give my body a break. May reduce more if needed)
- Run - plan to run shorter of 47 minutes (or 4.2 miles) at 135 BPM cap.
- Other Bike - bike 17.5-22 miles. (Reduced from sprint week to give my body a break. May reduce more if needed)
Recovery Week
- Short Run - intervals - 10 minutes warm-up; 10 minutes intervals (30 seconds fast; 30 seconds walking)
- Long Runs - two 5Ks; BPM capped at 135
- Bike / Run - target 45-minute bike / 23-minute run
- Bikes - target two bike trips of 17.5-22 miles each
