Hi,

I have just planned my season, my main 'A' race is Ironman, so I have added a modified winter off season (I can bike outside sometimes) and a level 1 Ironman Program, with a couple of easy weeks before the Ironman program starts.

I plan to do some lead up races (1 standard distance and one Half Ironman) which are not as important as Ironman, but I still want to do well at them. These races all fall in my Ironman program, should I insert the respective 'Race Weeks' into my program or just re-structure the race weeks and 'train through' them?

I don't want to interupt my Ironman build up, but I don't want to arrive at these races to tired to race either. One of the races falls on an 'easy' week and the other falls on a 2nd build week.

For the race that falls on an easy week, which is a perfect situation, you can insert a race week (from a level 1 template for that distance of race). You will likely need to modify the week following your race - reduced intensity/duration and add a massage - your aim should be to resume planned Ironman distance training by the following weekend.

For the race that falls on the 2nd build week. There a few possible variables, but I'll run few a couple of scenarios that should help you in your planning;

1) If it falls during the first 12 weeks of your Level 1 Ironman program, where the progressive overload cycle is 4 weeks -with 3 build weeks and 1 easy week and the race falls at the end of the second, I'd advise inserting a race week then modifying the following week for recovery, as above, resuming planned training by the following weekend.

2) If it falls later in your program, where the progressive overload cycle is 3 weeks - with 2 build weeks and 1 easy week, I would insert a race week, then do the planned easy/recovery week after. In this case I would increase the duration of your (easy week) long bike and run workouts to what they where in the weekend that the race replaced. I would maintain a Monday Day off, after that, taking you into the next 2 week build phase well rested.

In all of the cases above, you'll be recovered and mentally prepared for your (B) races. You'll know you've had a week that set's you up well for your race. As you point out, it is important to give yourself the best chance to do well in your races. Although the overall training focus is still toward Ironman, these "preparation races" can provide added confidence, which is a very important part of your Ironman journey.

In doing the above modifications, you'll have not compromised your Ironman preparation in any way. Any perceived break in routine or progression will be balanced by the fact that you're also gaining race experience which will enhance your Ironman prep. You will also gain a significant 'training effect' from your races, providing you allow adequate recovery time after. Competition is great preparation for competition.

If this is your first Ironman event, I would generally not recommend racing during the last 5 or 6 weeks of your (Level 1) Ironman Program. During this period, you'll want to maintain your focus on your Ironman and go to the start line with confidence that the last few weeks training has set you up perfectly for your big day.

You'll find more advice on this topic in the "Build your own Program - Wizard Best Practices guideline" and Example Athlete Notes of your ERacePlanner program.

Thanks for checking in. CoachKev.