Two A Races, One Achilles, Nine Hours a Week
Your athlete is a 38-year-old male with 9 hours/week to train, a recent FTP of 250 W, and a threshold run pace of 4:10/km. He has a history of mid-portion Achilles tendinopathy that resolved 6 months ago; he currently does eccentric heel raises three times weekly and is pain-free. He wants to peak for two A races: an Olympic-distance national qualifier in 10 weeks and a 70.3 in 20 weeks. He also entered a half marathon in 6 weeks because friends are doing it. His week currently contains two swims, three bikes, and three runs, and he travels for work in weeks 8-9 with only gym access. He says he can add two hours/week, but sleep is already 6 hours/night. He wants to know which race should be the priority and how to arrange the next 20 weeks without breaking down again.
1. Which race should be the priority, and what should happen to the half marathon?
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Make the 70.3 the A race. It is 20 weeks away, which allows a full build and taper, and it rewards bike durability and pacing-areas where he can improve without adding hours. The Olympic qualifier in 10 weeks can be a B race: a 3-5 day mini-taper, race on 70.3 base fitness, then return to training. Trying to peak for both races 10 weeks apart usually means neither is truly peaked, and his Achilles history raises the cost of extra run intensity. The half marathon in 6 weeks is the clearest problem: it adds a long, hard run and 1-2 weeks of recovery at the point when he should be building bike volume. Recommend dropping it or converting it to a controlled long run at easy-moderate pace, not a race. If he insists on racing it, treat it as a C race, cap the effort, and accept that it will compromise the next block. Explain the trade-off in recovery cost and missed key sessions, not just 'don't do it'.
2. Lay out the 20-week structure within 9 hours/week and the travel constraint.
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Weeks 1-6, base: two swims (60-75 minutes total), three bikes (one long 2.5-3 hours, one threshold set, one easy), three runs (one long 60-75 minutes, one threshold, one easy), plus two short strength sessions. Weeks 7-10, build: increase the long ride to 3-3.5 hours and add 70.3 race-pace intervals; race the Olympic event at the end of week 10 with a 3-day taper. Weeks 8-9 travel: replace bike sessions with gym bike or rower, use bands and single-leg strength, swim if a pool is available, and keep one long run. Weeks 11-16, 70.3-specific: weekly long brick (bike 3-3.5 hours plus 20-30 minute run), one threshold bike, one easy ride; hold run volume at 35-45 km/week; two swims including open-water skills. Weeks 17-19, peak and taper: longest brick in week 17, then reduce volume 20-30% while keeping short intensity. Week 20 race. Do not add the extra two hours; with 6 hours of sleep, recovery is the limiter. Protect sleep and use travel weeks as consolidation, not catch-up.
3. What Achilles load rules will govern the plan?
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Tendinopathy tolerates load better than rest, so keep the eccentric heel raises three times weekly and progress to weighted single-leg raises. Increase run volume by no more than about 10% per week and avoid sudden introductions of hill repeats, sprint work or aggressive speed. Use a 0-10 pain scale: pain during running up to 3/10 is acceptable if it settles within 24 hours and morning stiffness is not worse; if pain is above 3/10, lasts into the next day, or morning stiffness exceeds 30 minutes, reduce run volume for a week rather than stopping completely. Keep cadence relatively high and avoid overstriding. Check bike fit, especially saddle height and cleat position, because ankle angle affects Achilles load. Strength work should include both soleus and gastrocnemius. Reassess weekly: if pain is stable, progress; if not, hold. This is load management, not a 'wait until pain-free' plan.