---
date: '2026-05-29'
description: training data and tracking
dexa:
- ag: 1.29
arms:
bmc: 1
fat: 4.7
lean: 17.2
bmcLbs: 7.8
bmd: 1.383
bmdT: 1.8
bodyFat: 27.4
date: '2026-06-25'
fatLbs: 54.2
fatLossTo14PctLbs: 30.8
ffmLbs: 143.5
leanLbs: 135.7
legs:
bmc: 3
fat: 17.7
lean: 54.4
rmr: 1695
rsmi: 9.2
targetBodyFat: 14
targetFatLbs: 23.4
targetTotalLbs: 166.9
tissueFat: 28.5
tissueLean: 68.7
totalLbs: 197.6
trunk:
bmc: 2.3
fat: 29.3
lean: 55
vatAreaIn2: 8.64
vatLbs: 1.24
id: triathlon
layout: triathlon
modified: 2026-07-07 20:14:26 GMT-04:00
seealso:
- '[[thoughts/pdfs/triathlon.pdf|fuel plan]]'
strava: '2026-05-15'
tags:
- life
- self
- evergreen
title: triathlon
triathlon: olympic
vo2max:
- caloriesAtVt1: 850
date: '2026-06-25'
hrAtVo2max: 180
hrMax: 182
massKg: 88.9
maxKmh: 15
percentile: 70
profile:
cooldownStartSec: 735
durationSec: 760
samples:
- - 0
- 9.6
- 73
- 31.6
- 16.9
- 1.86
- - 10
- 9
- 77
- 34.9
- 15.2
- 2.37
- - 20
- 8.4
- 79
- 34.2
- 14.9
- 2.51
- - 30
- 7.9
- 81
- 33.7
- 17.5
- 2.21
- - 40
- 7.1
- 87
- 32.2
- 16.7
- 2.21
- - 50
- 7.6
- 92
- 31.7
- 15.8
- 2.2
- - 60
- 8
- 99
- 28.5
- 14.2
- 2.09
- - 70
- 8.3
- 95
- 20.8
- 13.9
- 1.59
- - 80
- 7
- 94
- 14.8
- 18.9
- 1.02
- - 90
- 9.4
- 95
- 19.3
- 18.8
- 1.34
- - 100
- 12.3
- 95
- 24.2
- 19.6
- 1.5
- - 110
- 15.4
- 102
- 31.6
- 18.7
- 1.89
- - 120
- 21.3
- 112
- 34.9
- 19.1
- 1.98
- - 130
- 17.6
- 112
- 30.9
- 21.1
- 1.53
- - 140
- 15.7
- 110
- 27.7
- 20.4
- 1.45
- - 150
- 13.4
- 105
- 26.4
- 19.4
- 1.49
- - 160
- 13.7
- 106
- 26.7
- 22.6
- 1.44
- - 170
- 15.6
- 105
- 30.4
- 27.3
- 1.37
- - 180
- 16.2
- 109
- 31.6
- 31.9
- 1.2
- - 190
- 17.4
- 106
- 32.9
- 26.9
- 1.42
- - 200
- 16
- 101
- 31.4
- 24.4
- 1.52
- - 210
- 14.5
- 101
- 31.4
- 21.8
- 1.52
- - 220
- 13.8
- 103
- 30.6
- 22.2
- 1.51
- - 230
- 14.3
- 111
- 33.1
- 22.3
- 1.67
- - 240
- 15.7
- 121
- 35.6
- 21.2
- 1.91
- - 250
- 16.7
- 124
- 37.8
- 18.8
- 2.18
- - 260
- 18.4
- 127
- 38.4
- 18.3
- 2.25
- - 270
- 20.3
- 126
- 40.8
- 18.8
- 2.33
- - 280
- 23
- 127
- 43.3
- 18.6
- 2.54
- - 290
- 25.8
- 132
- 46.8
- 17
- 2.83
- - 300
- 27.3
- 139
- 48.9
- 17.4
- 2.88
- - 310
- 27.4
- 138
- 49.7
- 18.6
- 2.78
- - 320
- 27.7
- 133
- 50.4
- 21.2
- 2.67
- - 330
- 26.5
- 130
- 51.2
- 24.5
- 2.33
- - 340
- 26.8
- 135
- 52.4
- 26.3
- 2.16
- - 350
- 28
- 141
- 54.9
- 23.9
- 2.38
- - 360
- 29
- 145
- 54.6
- 22.8
- 2.51
- - 370
- 29.8
- 146
- 54.6
- 21.7
- 2.65
- - 380
- 30.1
- 145
- 54.9
- 21.4
- 2.76
- - 390
- 30.3
- 146
- 56.7
- 22.8
- 2.58
- - 400
- 31.1
- 145
- 58.1
- 21.6
- 2.75
- - 410
- 31.9
- 145
- 59.3
- 23
- 2.59
- - 420
- 32
- 148
- 58.6
- 22.1
- 2.73
- - 430
- 36.2
- 151
- 66.5
- 22.1
- 3.02
- - 440
- 36.8
- 154
- 71.2
- 23.5
- 3.02
- - 450
- 36.2
- 154
- 72.2
- 25.4
- 2.9
- - 460
- 35
- 152
- 71.2
- 29
- 2.5
- - 470
- 36.9
- 155
- 74.7
- 29.5
- 2.58
- - 480
- 38.9
- 158
- 79.6
- 27.5
- 2.93
- - 490
- 38.4
- 159
- 81.1
- 27.1
- 3.01
- - 500
- 38.7
- 161
- 82.9
- 27.3
- 3.06
- - 510
- 40.5
- 163
- 86.1
- 28
- 3.11
- - 520
- 40.4
- 164
- 87.6
- 31.3
- 2.81
- - 530
- 39.9
- 167
- 85
- 30.9
- 2.76
- - 540
- 44.2
- 168
- 100.2
- 34.2
- 2.98
- - 550
- 43.1
- 168
- 110.3
- 39.2
- 2.82
- - 560
- 43.3
- 169
- 109.6
- 39.3
- 2.79
- - 570
- 43.1
- 171
- 106.8
- 39.1
- 2.72
- - 580
- 44.2
- 173
- 109.1
- 39.4
- 2.77
- - 590
- 43.7
- 173
- 107.6
- 40.3
- 2.68
- - 600
- 43.9
- 176
- 107.6
- 41.7
- 2.61
- - 610
- 46.1
- 175
- 111.6
- 41
- 2.74
- - 620
- 46.4
- 176
- 115.5
- 41.4
- 2.77
- - 630
- 47.5
- 177
- 115
- 42.9
- 2.67
- - 640
- 49.5
- 177
- 120.7
- 42.8
- 2.81
- - 650
- 46.5
- 180
- 116
- 42.8
- 2.7
- - 660
- 46.6
- 179
- 113.7
- 43
- 2.64
- - 670
- 47
- 181
- 111.5
- 43.6
- 2.57
- - 680
- 46
- 181
- 109.1
- 42.6
- 2.56
- - 690
- 47.2
- 180
- 108
- 42.6
- 2.54
- - 700
- 47.3
- 181
- 112
- 45.8
- 2.44
- - 710
- 48.5
- 181
- 121.4
- 54.3
- 2.27
- - 720
- 42.8
- 180
- 114.3
- 45.5
- 2.55
- - 730
- 42
- 175
- 112
- 45.8
- null
- - 740
- null
- 166
- null
- null
- null
- - 750
- null
- 161
- null
- null
- null
- - 760
- null
- 158
- null
- null
- null
stats:
hr:
- 72
- 182
- 139
rf:
- 13
- 56.4
- 31.9
tv:
- 1
- 3.2
- 2.5
ve:
- 14.3
- 123
- 79.2
vo2:
- 6.7
- 50.5
- 35.9
targetKmh:
- - 0
- 5
- - 120
- 7
- - 240
- 9
- - 360
- 11
- - 480
- 13
- - 600
- 15
- - 710
- 17
- - 735
- 5
vo2maxSec: 670
vt1Sec: 390
warmupEndSec: 120
value: 47.8
ve: 117
vt1Hr: 145
vt1Kmh: 10.5
vt2Hr: null
vt2Kmh: null
zonesHr:
- 112
- 121
- 142
- 171
zonesKcal:
- 480
- 580
- 820
- 1170
zonesKmh:
- 7
- 8
- 10.5
- 14
created: '2026-05-29'
published: '2026-05-29'
pageLayout: triathlon
slug: triathlon
permalink: https://aarnphm.xyz/triathlon.md
generator:
quartz: v4.6.0
hostedProvider: Cloudflare
baseUrl: aarnphm.xyz
full: https://aarnphm.xyz/llms-full.txt
---
The plan now uses five measured constraints:
- The VO2 test on 2026-06-25 put VO2max at 47.8 ml/kg/min at 88.9 kg, vVO2max at 15.0 km/h, HR at VO2max at 180 bpm, and peak observed HR at 182 bpm. VT1 was detected at 145 bpm and 10.5 km/h. VT2 was not detected, so do not invent precise threshold work above VT1.
- The useful fat-burning lane is boring: HR 121-142 bpm, roughly 8-10.5 km/h on the treadmill test. Most aerobic run minutes live there. Easy bike days use the same HR ceiling and power stays subordinate to HR drift.
- FTP is now a 230 W hypothesis with a 210-260 W realistic band, derived from running VO2max. The math crosses treadmill to bike and invents the missing VT2, so it sets power vocabulary, not training law.
- DEXA on 2026-06-25 measured 197.6 lb total mass, 54.2 lb fat, 135.7 lb lean, 7.8 lb bone mineral content, 27.4% total-mass fat, 28.5% tissue fat, 1.24 lb VAT, and 1695 kcal/day RMR.
- Holding fat-free mass at 143.5 lb, 14% body fat implies about 166.9 lb total mass and 23.4 lb fat. The chart weight target is 160.0 lb, which implies about 16.5 lb fat and 10.3% total-mass fat if fat-free mass stays flat. Race day is 31 days away, so the race block targets 4-6 lb loss, not the full cut.
- Current analytics have Olympic prediction at about 3:02 before transitions, binding leg run, CTL 69, ATL 93, and TSB -24 on 2026-06-25. The test day counts as hard. The next 48 hours buy freshness before adding more intensity.
TriDot has some pretty good drill for [swimming](https://support.tridot.com/hc/en-us/sections/201539593-Swim) here, and some form with drill which is recommended to follow to improve your stroke and general techniques.
For eating, make sure to eat:
- Fatty Fish (salmon)
- Dark leafy greens
- Fermented foods
## intensity anchors
Lab HR zones:
| lane | HR | speed | use |
| -------- | ----------- | ------------ | ---------------------------------------- |
| warm | <121 bpm | <8 km/h | warmup, cooldown, recovery |
| fat burn | 121-142 bpm | 8-10.5 km/h | most easy run volume and aerobic doubles |
| VT1 cap | 143-145 bpm | 10.5 km/h | upper cap for ordinary endurance |
| hard | 146-170 bpm | 10.5-14 km/h | tempo, race-specific work |
| VO2 | 171+ bpm | 14-15 km/h | short intervals only |
Swim:
- Easy: 2:30-2:45/100 m, nasal-calm between repeats, no thrashing.
- CSS work: 2:18-2:24/100 m. Current modeled swim threshold is about 2:21/100 m, so the job is durability near threshold, not fantasy-pacing 1.5 km at sprint effort.[^css]
- Fast: 1:55-2:08/100 m on 25-50 m repeats only.
- Race: 34:30-35:30 for 1.5 km. Faster is loot, but sub-3 mostly comes from bike-run execution now.
Bike, using FTP 230 W as a VO2-derived hypothesis until a bike test proves otherwise:
- Easy: 125-160 W, HR under 142 if the day is for fat loss, under 145 if the day is endurance.
- Tempo: 170-195 W, smooth cadence, no spikes.
- Race power: 185-205 W, with 80-90 rpm and no heroic surges over 270 W.
- VO2: 245-275 W for 3-5 minute repeats. One bike VO2 session per week is enough while Runna has hard running.
- Race: 40 km in 82-85 minutes, then run. A faster bike that detonates the first 3 km of the run is fake profit.
Run:
- Easy and fat-burning: HR 121-142 bpm, often 5:45-7:30/km. Stay there even when the watch begs for content.
- Aerobic ceiling: 145 bpm. If a normal run crosses this without intent, slow down.
- Runna intervals and tempo: the one hard run stimulus for the week. Bike that day is easy or absent.
- Long run: keep it aerobic. Fuel any run over 75 minutes with 30-60 g carbs/h.
- Race: open the 10 km off the bike at 5:05-5:10/km for 2 km, then settle toward 4:50-5:00/km if HR and legs agree. The old 45-minute run target is an A+ day, not the pacing plan.
Recovery gates:
- If readiness is under 70 for two straight days, HRV z is below -1, RHR is 5 bpm over baseline, or TSB is below -25, replace the next hard session with easy technique or 45-60 minutes Z2.
- The VO2 test is a hard session. On 06-25 and 06-26, stack recovery and easy aerobic work before chasing another interval badge.
- Fuel every ride over 75 minutes. Use 30-60 g carbs/h for 75-150 minutes and practice 60-90 g/h for race rehearsals.[^carb]
## weekly build
| week | dates | load ceiling | Runna | swim | bike | key proof |
| ------- | -------------: | ------------------: | ------- | ---------- | --------- | -------------------------------------------------- |
| reset | 06-25 to 06-28 | 420-500 | 15 mi | 3.5-4.5 km | 2.5-3.5 h | absorb VO2 test, keep 400s controlled, long run ok |
| build 2 | 06-29 to 07-05 | 650-720 | 20.0 mi | 6.0-7.0 km | 6.0-7.5 h | tempo 2 miles, 7.5 mi long run, 40 km rehearsal |
| peak | 07-06 to 07-12 | 700-760 | 21.8 mi | 7.0-8.0 km | 7.0-8.0 h | 1 km repeats, 9 mi progressive long run, brick run |
| taper 1 | 07-13 to 07-19 | 480-540 | 17.6 mi | 5.0-5.5 km | 4.0-5.0 h | drop set, 6 mi long run, race-kit swim plus bike |
| race | 07-20 to 07-26 | 260-340 before race | 13.0 mi | 2.5-3.5 km | 2.0-3.0 h | race-pace half miles, 10 km race, arrive sharp |
The load ceiling is total weekly load. The Runna mileage is the run lane, so extra jogs do not exist. If the app moves a run, keep the weekly mileage inside the same band and keep at least 24 hours between hard run work and bike race-power work. Most minutes stay easy, then taper volume drops while short intensity stays alive.[^seiler][^taper]
## calendar
| date | Runna | swim | bike |
| ----- | ------------------------------------------------------ | ---------------------------------------------------------------- | ----------------------------------------------------------- |
| 06-25 | VO2 and DEXA day; Loading Up only if already scheduled | off | no bike quality; 20-30 min spin only if legs need movement |
| 06-26 | 4.5 mi Easy Run, HR 121-142 | S3, 1600-1800 m, no strain | off |
| 06-27 | 400 m Repeats, 4 mi; Stretch & Stability 1, 25 min | off | 45-60 min Z2 only if reps stay controlled |
| 06-28 | 6.5 mi Long Run, HR mostly under 145 | 1500-1800 m continuous or open water | 30-45 min recovery spin |
| 06-29 | 4 mi Easy Run | S1, 2000 m | off |
| 06-30 | Strength Supersets, 55-65 min | off | B1, 70-75 min with 5x3 min at 245-265 W |
| 07-01 | Tempo 2 Miles, 4.5 mi | S2, 2200-2400 m with 4-5x400 m | 30-45 min easy |
| 07-02 | Lower Body Strength Session, 55-65 min | off | B2, 80-90 min with 2x20 min at 180-195 W |
| 07-03 | 4 mi Easy Run, HR 121-142 | S3, 1800-2000 m | off |
| 07-04 | Stretch & Stability 2, 25 min | off | B4, 40 km rehearsal at 185-200 W, full fueling |
| 07-05 | 7.5 mi Long Run | 1600-1800 m easy continuous | 45 min recovery spin if HRV is normal |
| 07-06 | 3.25 mi Easy Run | S1, 2200 m | off |
| 07-07 | Full Body Endurance Session, 55-65 min | off | B1, 75-80 min with 5x4 min at 245-265 W |
| 07-08 | 1 km Repeats, 4.5 mi | S2, 2400-2600 m with 3x600 m | 30-45 min easy |
| 07-09 | Legs & Core Endurance, 55-65 min | off | B2, 90-100 min with 3x15 min at 185-200 W |
| 07-10 | 5 mi Brick Run | S3, 1800-2000 m | 45-60 min race-power primer before brick if legs are normal |
| 07-11 | Stretch & Stability 3, 25 min | off or 1000 m easy | B5, 75-90 min at race-power blocks, full fueling |
| 07-12 | 9 mi Progressive Long Run | 1800-2000 m continuous, sighting every 6-8 strokes if open water | 45-60 min easy |
| 07-13 | 3.25 mi Easy Run | S1, 1800 m | off |
| 07-14 | Ticking Over, 55-65 min | off | B1, 55-60 min with 4x3 min at 245-260 W |
| 07-15 | Drop Set, 3.4 mi | S2, 2000-2200 m with 3x400 m | 30-40 min easy |
| 07-16 | Light(er) Work, 55-65 min | off | B2, 65-75 min with 2x12 min at 185-200 W |
| 07-17 | 5 mi Easy Run | S3, 1500-1600 m, stop while stroke still looks good | off |
| 07-18 | Stretch & Stability 4, 25 min | 1200-1500 m race-kit swim, controlled | B4, 25-35 km at 185-200 W, full fueling |
| 07-19 | 6 mi Long Run | off or 1000 m easy | 30-45 min recovery spin |
| 07-20 | off | S1, 1400-1600 m | off |
| 07-21 | Hard Work Is Done, 55-65 min | off | B1, 45-50 min with 3x3 min at 240-255 W |
| 07-22 | Race Pace Practice Half Miles, 3.5 mi | S3, 1200-1500 m with 8x50 m fast | 30-40 min easy |
| 07-23 | off | off | B2, 40-45 min with 3x5 min at 185-200 W |
| 07-24 | 3.25 mi Easy Run | 1000-1200 m easy, 4x50 m fast | off |
| 07-25 | Stretch & Stability 5, 25 min | 10-15 min water feel if available | 20 min spin, 3x30 s openers |
| 07-26 | race: 10 km, first 2 km at 5:05-5:10/km | race: 1.5 km, settle in the first 300 m | race: 40 km, cap first 10 min at 180 W, then 185-205 W |
## session library
S1, technique plus CSS:
- 300 m easy.
- 8x50 m drill/swim by 25 m, 15-20 s rest.
- Main set starts at 6x100 m at 2:20-2:24/100 m and progresses to 10x100 m at 2:18-2:22/100 m.
- 4x50 m fast at 1:55-2:08/100m, full control.
- 200 m easy.
S2, endurance:
- 400 m easy.
- 3-5x400 m at 2:20-2:28/100 m, 45-60 s rest.
- Progress one rep each build week before adding speed.
- 200 m easy.
S3, speed and stroke:
- 300 m easy.
- 12-20x50 m alternating fast/easy. Fast is 1:55-2:08/100m; easy is 2:30/100m or slower.
- 4x100 m pull or strong-form swim.
- 200 m easy.
B1, VO2:
- 15 min warmup.
- 5-6x3-5 min at 245-275 W, equal easy recovery. HR can touch 171+ late, but the first reps should feel controlled.
- 10-15 min cooldown.
- End the session if power falls below target for two consecutive reps.
B2, tempo and race durability:
- 15 min warmup.
- Progress from 3x10 min at 170-185 W to 3x15 min at 185-200 W and then 3x12 min at 195-210 W.
- Keep cadence 80-90 rpm.
- Cool down until HR is boring again.
B3, long aerobic:
- 2:00-3:00 at 125-160 W.
- Add 20-30 min at 170-185 W only when readiness is normal and HR stays under 145.
- Eat 60-90 g carbs/h and drink to thirst plus sodium in heat.
B4, race rehearsal:
- 10 min easy.
- 40 km at 185-200 W, target 29-30 km/h, no power spikes over 270 W unless traffic forces it.
- Hold aero position whenever safe.
- Practice race bottle, carbs, and the first 10 minutes of restraint.
- If this takes more than 86 minutes in normal wind, the sub-3 budget moves to transitions plus run discipline.
B5, race-power durability:
- 15 min warmup.
- 3x15 min at 185-205 W, 5 min easy between.
- Finish with 10 min easy. If legs are sore at minute 45, choose 185 W before 215 W.
Runna R1, easy run:
- Hold conversation pace and keep cadence light.
- If HR drifts above easy, slow down before adding distance.
Runna R2, intervals or tempo:
- Warm up until stride mechanics feel normal.
- Hit the prescribed Runna work and end the session while form still exists.
- Bike quality moves at least 24 hours away unless the bike is explicitly easy.
Runna R3, long run:
- Start slower than ego wants.
- Fuel 30-60 g carbs/h once the run passes 75 minutes.
- Last 10 minutes can progress only if the next day is not a bike-quality day.
## body composition and food
The DEXA math:
- Current: 197.6 lb total, 54.2 lb fat, 135.7 lb lean, 7.8 lb bone, 143.5 lb fat-free mass.
- Current total-mass body fat: 27.4%. Reported tissue-fat view: 28.5%.
- Chart weight target: 160.0 lb.
- 14% body-fat checkpoint with fat-free mass preserved: about 166.9 lb total mass and 23.4 lb fat.
- 160 lb target math with fat-free mass preserved: about 16.5 lb fat, about 10.3% total-mass fat, and about 37.6 lb fat loss from DEXA.
- 160 lb goal-weight BMR: about 1780 kcal/day by Mifflin-St Jeor at 188 cm and age 25; lean-mass-preserved Katch-McArdle gives about 1775 kcal/day because fat-free mass stays 143.5 lb. Treat the DEXA RMR of 1695 kcal/day as the measured anchor until the next lab check.[^bmr]
- Race-block checkpoint: 191-193 lb by 07-26 if readiness, sleep, and workout quality stay green. Do not chase a lower number during taper.
The cut rate:
- Use 0.5-0.7% body mass per week, about 1.0-1.4 lb/week right now. That puts the 14% checkpoint about 22-31 weeks away and the 160 lb chart target about 27-38 weeks away.[^weightloss]
- Keep the deficit mostly on rest/easy days. Hard sessions, long runs, race rehearsals, and race week are maintenance or near-maintenance.
- If sleep score drops under 75 for two nights, RHR stays 5 bpm over baseline, or intervals flatten, remove the deficit before removing training quality.
Protein:
- Daily floor: 160 g.
- Normal target: 180 g.
- High-deficit or strength-heavy days: 190-200 g.
- Split into 4 feedings of 35-50 g. Put one feeding within 2 hours after hard sessions. Whey is allowed because logistics are real.[^protein]
Carbs:
- Easy/rest day: 180-250 g, mostly around training and dinner.
- Normal training day: 250-350 g.
- Hard, brick, long, or rehearsal day: 350-500 g. Fuel the work, then let the deficit come from the rest of the day.
- During training: 30-60 g/h for 75-150 minutes, 60-90 g/h for race rehearsals and race-day bike. Do not use chronic low-carb during this block; evidence for performance gain from aggressive CHO restriction is weak and it can compromise interval quality.[^cho-period]
Fat and calories:
- Keep fat around 60-80 g/day. Do not drop below 50 g/day repeatedly.
- Use measured total expenditure when available: intake equals total calories minus 300-500 kcal on easy/moderate days, and about total calories on hard/long days.
- Practical floor while training: about 2300 kcal/day. Lower than that is how the plan gets a stupid little stress fracture side quest.
- RMR is 1695 kcal/day, so the useful lever is weekly average intake, not starving a single day.
Race fueling:
- Breakfast 3-4 hours before: 1-2 g/kg carbs, low fiber, familiar sodium.
- Bike: 60-80 g carbs/h, 500-800 mg sodium/h if hot, fluid to thirst.
- Run: 30-45 g carbs/h if tolerated. The run is short enough that stomach calm beats maximal gel cosplay.
## race track
![[https://strava-embeds.com/route/3459615466775941042?style=standard&fullWidth=true&clubId=1459904&fromEmbed=true#ns=94460b8c-1ff3-4475-b2f1-a5beeb3d47e5&hostOrigin=https%3A%2F%2Fsupertri.com&hostPath=%2Ftoronto-triathlon%2Folympic%2F&hostTitle=Supertri+Toronto+Olympic+Triathlon]]
![[https://strava-embeds.com/route/3459617551271887794?style=standard&fullWidth=true&clubId=1459904&fromEmbed=true#ns=ba8ee3c9-ca68-41d1-a539-ca0ed0ea208f&hostOrigin=https%3A%2F%2Fsupertri.com&hostPath=%2Ftoronto-triathlon%2Folympic%2F&hostTitle=Supertri+Toronto+Olympic+Triathlon]]
![[https://strava-embeds.com/route/3459617422094043424?style=standard&fullWidth=true&clubId=1459904&fromEmbed=true#ns=6d5683ba-67f2-4753-b660-9b1e4c7ef5f0&hostOrigin=https%3A%2F%2Fsupertri.com&hostPath=%2Ftoronto-triathlon%2Folympic%2F&hostTitle=Supertri+Toronto+Olympic+Triathlon]]
[^seiler]: Seiler, “What is best practice for training intensity and duration distribution in endurance athletes?”, 2010.
[^css]: Dekerle et al., “Validity and reliability of critical speed, critical stroke rate and anaerobic swimming capacity in relation to front crawl swimming performances”, 2002.
[^taper]: Bosquet et al., “Effects of tapering on performance: a meta-analysis”, 2007. See also Mujika and Padilla, “Scientific bases for precompetition tapering strategies”, 2003.
[^carb]: Burke et al., “Carbohydrates for training and competition”, 2011.
[^weightloss]: Manore, “Weight Management for Athletes and Active Individuals”, 2015. See also Mountjoy et al., “2023 International Olympic Committee’s consensus statement on Relative Energy Deficiency in Sport”, 2023.
[^protein]: Jager et al., “International Society of Sports Nutrition Position Stand: protein and exercise”, 2017. See also Helms et al., “A systematic review of dietary protein during caloric restriction in resistance trained lean athletes”, 2014.
[^cho-period]: Gejl and Nybo, “Performance effects of periodized carbohydrate restriction in endurance trained athletes: a systematic review and meta-analysis”, 2021.
[^bmr]: Mifflin et al., “A new predictive equation for resting energy expenditure in healthy individuals”, 1990. The Katch-McArdle style lean-mass estimate uses $BMR = 370 + 21.6 \times FFM_{kg}$.
The CTS Forty-five Minute Climb block is anchored here as a post-Supertri cycling plan. It starts Monday 2026-07-27, runs 28 days through the 2026-08-24 boundary, and uses the standard 5:2 workout/rest rhythm: rides Tuesday through Thursday plus longer Saturday/Sunday rides, with Monday and Friday off. Total visible riding is about 25 hours across four weeks, or 6.25 h/week.
Date gate: this anchor starts the day after Supertri race day, so no cycling workout lands inside the taper/race block. Keep Monday 2026-07-27 as rest, then start the first EM ride on Tuesday 2026-07-28 only if readiness, sleep, and legs are normal.
## schedule
| week | dates | total | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| ---- | -------------- | ----: | ---- | ----- | ----- | ----- | ---- | -------------- | ----------------- |
| 1 | 07-27 to 08-02 | 6h15m | rest | EM 1h | SS 1h | T 1h | rest | EM + T 1h30 | EM 1h45 |
| 2 | 08-03 to 08-09 | 6h15m | rest | EM 1h | CR 1h | OU 1h | rest | EM + uphill TT | EM 1h45 |
| 3 | 08-10 to 08-16 | 6h30m | rest | EM 1h | SS 1h | T 1h | rest | EM + SS 1h30 | EM 2h |
| 4 | 08-17 to 08-23 | 6h00m | rest | EM 1h | SS 1h | EM 1h | rest | EM 1h | segment challenge |
## visible workouts
- Week 1 SS: 4x8 min Steady State, 5 min recovery.
- Week 1 T: 3x12 min Tempo, 5 min recovery.
- Week 1 weekend T: 4x12 min Tempo inside a 1h30 ride, 5 min recovery.
- Week 2 CR: 5x6 min Climbing Repeats, 4 min recovery.
- Week 2 OU: 4x8 min Over Under as 3 min under / 1 min over / 3 min under / 1 min over, 5 min recovery.
- Week 2 uphill TT: 45 min uphill time trial, or 2x25 min uphill time trials.
## intensity translation
| code | Strava intent | CTS intensity | power if 230 W FTP | use here |
| ---- | ------------------- | ------------: | -----------------: | -------------------------------------------- |
| EM | aerobic development | 5/10 | 104-168 W | easy endurance; HR still caps the day |
| T | aerobic endurance | 6/10 | 186-196 W | race-power durability when legs are normal |
| SS | lactate threshold | 7/10 | 198-207 W | threshold-adjacent, limit during Runna weeks |
| CR | climbing threshold | 8/10 | 219-230 W | after-race climb strength; skip during taper |
| OU | threshold surges | 9/10 | 198-207/219-230 W | after-race surge work; skip during taper |