Ironman 70.3 training
I am new to this distance and was hoping somebody had some idea of a training plan to coincide with a 4 on 4 off shift pattern as i going to need all the help i can get !!
4 on or 4 off, whatever you work hours you got to fit it all in.
1) read Triathlete's training Bible, inwardly digest and plan your own schedule around your shifts
2) grab a ready made plan and then tweak what you have with the hours you have. So if the plan says a 3 hour bike on a saturday, and a 50 minute swim set on wednesday, but your 4 on is Fri-Mon, then do the bike on the wed and the swim on the weekend sometime.
what are your goals for your 70.3?
Have a look on here
www.beginnertriathlete.com/cms/article- ... ticleid=52
Gives a 20week half ironman plan which you can then tweak to your hearts content.