Training Rules

Maximum 2 hard sessions per sport per week

Three sports mean cumulative fatigue is high; quality over quantity

Exception: Peak week before taper may have one additional

One long session per sport per week during build

Endurance adaptation requires weekly stimulus

Exception: Sprint distance may not need long swim

At least 1 brick session per week during build phase

Running off the bike is a specific skill

Exception: Base phase may have fewer

Practice run pacing that accounts for bike fatigue

Fresh run pace is different from post-bike pace

Race week: reduce all 3 sports, maintain some intensity

Freshness requires reduced volume; intensity maintains sharpness

Recovery weeks must reduce volume in all 3 sports

Systemic fatigue requires systemic recovery

Never schedule hard sessions in all 3 sports on same day

Cumulative fatigue risk; injury likely

Prioritize swim technique over volume for non-swimmers

Poor swim technique has huge energy cost

Exception: Experienced swimmers can focus on volume

Practice transitions regularly; include in simulations

Transitions can save or cost minutes

Bike training should emphasize aerobic development over intensity

You run off the bike; too hard on bike = bad run

Exception: Sprint/Olympic may need more threshold work

Practice race nutrition in training for 70.3+ distances

Gut training is essential; race day is not the time to experiment

Exception: Sprint distance doesn't require

Long rides on weekends when possible; allow recovery time

Long rides require significant recovery

Exception: Work schedule may require flexibility