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Most training platforms are biased toward running. Garmin estimates VO2max from run data alone. A triathlon coach who understands multi-sport physiology manages swim, bike, and run as three interdependent training stimuli — not three separate plans.
You've done a 70.3 and know you left time on the course — either on the bike with poor pacing or on the run with HR blown in the first 5 km. Race execution for a 70.3 is a three-discipline coordination problem, and Garmin data from brick workouts shows the specific gaps.
Finishing an Ironman is one goal. Racing it with a time target and a disciplined execution plan is another. The difference is 18–24 weeks of structured multi-sport training load, with swim and bike load managed as primary fatigue drivers for the marathon-pace run.
Strong runners who take up triathlon often under-invest in swimming — and then carry GI distress or cold-water anxiety into their bike segment. Experienced cyclists who add running often experience a distinctive HR spike in brick runs that gradually normalises with specific training. Both patterns are measurable in Garmin data.
Kona slots and championship qualifications require not just fitness but tactical racing — understanding your discipline limiters, the specific demands of your age group competitors, and where the race is actually won or lost. Data from previous races is the starting point.
Training Load across swim, bike, and run tracked with discipline-specific weighting — correcting for Garmin's run-biased load estimation. HRV recovery on two-a-day sessions and back-to-back training days reviewed weekly.
Garmin underestimates swim Training Load by 20–30% compared to equivalent running effort. Swim sessions are manually weighted to capture their true contribution to weekly fatigue. Open water vs. pool pacing calibration for race-specific preparation.
FTP-based power zones for cycling (independent of running LTHR) with separate Garmin HR zone sets per discipline. 70.3 bike target: 72–78% FTP. Ironman bike target: 68–75% FTP. Power-to-HR decoupling monitored across long rides.
T2 run-leg HR normalisation time tracked as the primary brick adaptation indicator. As training progresses, the bike-to-run HR spike should reduce from 12–15 bpm to 5–8 bpm — measurable in consecutive Garmin activity data from the same session.
70.3 pacing: RPE 6/10 for swim, 72–78% FTP / LTHR-12 for bike, start run at LTHR-10. Ironman pacing: RPE 5/10 swim, 68–75% FTP, LTHR-15 run start. Garmin alerts set for each discipline segment.
12-week 70.3 structure: base (weeks 1–4, swim and bike dominant), build (weeks 5–9, brick sessions twice weekly, run quality sessions added), specific (weeks 10–11, race simulation), taper (week 12). Ironman builds extend to 20–24 weeks.
8-week brick training protocol. Athlete started T2 run at 92% max HR. After systematic brick sessions with Garmin data review, T2 run HR stabilised at 82% max HR — allowing target run pace from km 1.
20-week build with swim load correction and polarised bike training. Bike segment paced at 71% FTP average, allowing marathon-effort run leg. Fuelling protocol trained systematically in long ride/brick sessions.
Submit a request and Ramon will review your training history and race background within 48 hours. Multi-sport athletes welcome — Garmin multi-sport profile required.
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