Q: “Hi there. I was wondering whether you could recommend a schedule of big week training. I have a week off work in October and was wondering what you might recommend. FYI I ride about 350miles a week, and run up to 50miles, swimming about 12km a week in the pool. I’m doing long course triathlon and duathlon. Ability wise I’ve done 1 IM (10:44 – France) and am sub-4:20 for a half. I want to improve my speed on the flat on the bike and my run efficiency. Many thanks in advance.”

A: Coach Eric: “It seems like your training volume is already pretty high, so it might help to add some specific intensity in areas you may be lacking. This is too tricky to do without knowing you better; a personal endurence coach should administer any such sessions. Here are my general suggestions.

The first thing you will want to understand about a “big week” of training (or simply training like a pro) is that training is a 24-hours-a-day, 7-days-a-week process. The actual training is important but what is even more important is the quality. Be sure to take the extra time (that you might have not before) to stretch. Put the legs up for 20 mins after your longer efforts and lay still. No phone calls, etc. Take a nap, sleep in, and fuel for each training session perfectly. This will make your big week of challenging training not only do-able, but high quality as well.

That being said, I would focus on putting in some long hours on the bike. Cycling for triathlon takes time. Since you have the time this week, get to it. If your average week is 350, I would look to go up to 500 for this “big week.” Keep it simple: 3×100 where you are doing endurance work with some big ring sets (3-5 x 15′ in big chain ring at 60-70rpms @ a low HR, 10′ easy after each); 4×50 where you warm up an hour, do some solid intervals and spin back home again. Main sets here would be 3-5 reps of 6-8′ mins in Zone 4 with 3-4′ of recovery. Again, big ring work when possible.
While you are doing this, put the run and swim into maintenance mode and cut the hours back. I would work on your running by adding some drills at the end of several shorter brick runs. By keeping your runs short (in comparison) you will be able to run more frequently and focus on higher quality running. Also working technique while fatigued from the longer bike rides will really reveal your technical short comings.

Good luck with your training and racing!