TRAIN TO REACH YOUR MAX POTENTIAL

I’m racing a half Ironman later this year. This is how I’ll train for it.

March 03, 2026

Hey all!

I got talked into it by a good friend and I’m in. Waco 70.3 in October.

My last Ironman was 2014, so it’s been a minute. I’m excited now… and I already know I’ll get a little nervous and anxious as race day gets closer (in a good way).

I had a really good chat with Angela Naeth (Ironman + Ironman 70.3 World Champion), and she broke down how she periodizes training into simple phases. She coaches a ton of athletes now, and the framework made everything feel way less overwhelming.

Here’s the 4-phase plan I’ll be following

  1. Block 1: Base

    Easy and long efforts to build durability and the aerobic engine

    This is the foundation

    Minimum 2 months (more is better)

  2. Block 2: Build / Threshold

    Mostly easy, with a little added structure

    About 75% easy

    About 20% Zone 2/3

    About 5% VO2 max work

    Typically 3 to 4 weeks

  3. Block 3: VO2 Max

    This is where the “ceiling” goes up

    About 75% easy

    About 25% hard

    Typically 2 to 3 weeks

    Usually lands about 4 to 8 weeks out from the race

  4. Block 4: Specificity

    The race-rehearsal phase

    Typically 3 to 6 weeks before race day

    Goal race pace bricks (bike to run)

    Teaching your body how to actually race at race pace

What stood out most from Angela’s YouTube video “7 Steps to Better Training and Racing” was how simple and logical her framework is.

  1. Test your zones

    Don’t guess. Test every 6 to 8 weeks. If your zones are wrong, your training is off.

  2. Build your house

    Your aerobic base is the foundation.

    Your threshold is the ceiling.

    VO2 max work raises the roof when you start bumping into it.

  3. Train for your physiology

    Not everyone needs the same block at the same time.

    Some athletes need more base.

    Some need more top end.

    Data tells you which.

  4. Track what matters

    Understand your load.

    Build fitness steadily.

    Avoid digging a fatigue hole you can’t climb out of.

  5. Strength training is non negotiable

    One to two times per week.

    Strong tendons. Strong joints. Long term durability.

  6. Fueling is part of training

    Sixty to ninety grams of carbs per hour during long efforts.

    Six hundred to eight hundred milligrams of sodium per hour as a starting point.

    Train your gut the same way you train your legs.

  7. Patience and consistency equals success

    This was a quote given to Angela when she was young, and it stuck with her for decades.

    It still applies.

Full YouTube video bellow

Feel free to reach out to Angela for more coaching. I highly recommend.
www.AngelaNaethCoaching.com

If you’re training for something this year, don’t overcomplicate it. Stack good weeks. Recover well. Raise the ceiling slowly.



Also I built an AI application that connects people in my network who will benefit from knowing each other. Sign up here:
https://connect.foundersonlyclub.com/

Book a call with me:
https://foundersonlyclub.com/pages/schedule-a-call



See ya at the starting line soon,

Eric