L.A. Nutrition · Personalized Performance Blueprint

Half Ironman 70.3 Mt. Tremblant

A fully individualized, self-guided 12-week training and mindset plan — built around your race, your goal time, and your limiters. No coaching calls or ongoing support are included.

Athlete: Sample Client
Race: Ironman 70.3 Mt. Tremblant — Saturday, June 19, 2027
Goal: 5:30:00 · Primary Limiter: Swim
Operating Archetype: The Precision Reclaimer

45:00

Swim 1.9km

4:00

2:49:00

Bike 90km

4:00

1:48:00

Run 21.1km

5:30:00

Goal

Coach Amy Crawford · 12-Week Individualized Program

Section 01 · Program Architecture

How Your 12 Weeks Are Built

Every plan starts from your race date and works backwards. Loading blocks alternate with recovery so you absorb the work and arrive fresh. Your swim limiter gets extra attention: 3–4 swim sessions per week (vs. a standard 2), a self-recorded stroke review in Week 4, and open-water race skills from Week 7.

Phase	Weeks	Physical Build	Cognitive Build
Foundation	1–4	Baseline testing, swim technique reset, aerobic base, strength	Awareness: glance count, cue word, labelling
Build I	5–8	Race-pace work, long rides, fueling practice, open water	Detachment: watch-off efforts, timed fueling
Build II	9–10	Course-specific prep + full race rehearsal weekend	Rehearsal: visualization, full script run
Peak / Taper	11	Volume drops, intensity stays, freshness rises	Composure: taper-doubt protocol
Race Week	12	Arrive fresh, execute the plan: 5:30	Execution: Race-Day OS

Your Self-Guided Plan

Your personalized training schedule, target zones, mindset drills and race-day guidance are provided together. Follow the planned recovery weeks and record your own progress. This purchase does not include calls, messaging, coach reviews or ongoing plan adjustments.

Fueling Protocol

From Week 5, every ride over 2 hours practises race fueling (60–80g carbohydrate/hour). The included race-week guidance covers carbohydrate loading, race-morning meal timing and on-course fueling. Practise it during training and use your Week 10 rehearsal notes to identify what you tolerate.

The Mind Row

Every week includes one cognitive drill matched to the sample athlete’s primary limiter. It’s done inside the sessions you already have, so it costs no extra training time.

Section 02 · Weekly Programming

Twelve weeks, built one block at a time

Week 01 Mar 29 – Apr 4

Foundation8.0 hrs

Focus — Baseline testing + swim technique reset

Swim: 3× — CSS time trial (400m/200m test), drill-heavy technique sets, easy aerobic 2,200m
Bike: 2× — 90 min endurance Z2, 75 min with 4×5 min tempo
Run: 3× — 45 min easy, 40 min with strides, 60 min long run Z2
Strength: 2× — Full body foundation: squat, hinge, push, pull, core (30 min)
Mind: Baseline Awareness. During the CSS test, log every watch glance. This is your starting Data Panic count — track it throughout the block.

Record your CSS test and power/pace data as your baseline for the block.

Week 02 Apr 5 – 11

Foundation9.0 hrs

Focus — Swim volume progression + aerobic base

Swim: 3× — Technique (catch/pull), CSS-pace intervals 10×100m, steady 2,500m
Bike: 3× — 2 hr Z2, 90 min sweet spot 3×12 min, 60 min recovery spin
Run: 3× — 50 min easy, 45 min tempo 2×15 min, 75 min long run
Strength: 2× — Progressive load + swim-specific shoulder stability
Mind: Cue-Word Install. Choose one 1–2 word reset cue (e.g., “Long. Smooth.”). Say it at the start of every swim interval.

Self-check: review your test data and record your swim target paces.

Week 03 Apr 12 – 18

Foundation10.0 hrs

Focus — First brick session + swim threshold work

Swim: 3× — Threshold 6×200m, technique endurance 2,800m, pull/paddles strength set
Bike: 2× — 2.5 hr Z2 with 3×15 min tempo, 90 min sweet spot
Run: 3× — 50 min easy, 50 min with 6×3 min Z4, 80 min long run + 30 min brick off Saturday bike
Strength: 2× — Maintain load, add single-leg work
Mind: Discomfort Labelling. On the Z4 repeats, name the sensation out loud (“heavy legs”, “hot lungs”) instead of judging it. Label, don’t fight.

First bike-to-run brick: note your legs at minute 10 — track this throughout the block.

Week 04 Apr 19 – 25

Recovery6.0 hrs

Focus — Deload + movement screen

Swim: 2× — Easy technique only, self-recorded stroke review set
Bike: 2× — 60–75 min easy Z1–Z2
Run: 3× — All easy, longest 50 min
Strength: 1× — Mobility and activation circuit
Mind: Trust the Rest. Write one sentence on why recovery is training. Read it any time the urge to “add a little extra” appears.

Self-check: review your stroke recording and note your Phase 2 targets.

Week 05 Apr 26 – May 2

Build I10.5 hrs

Focus — Race-pace introduction + open-water skills start

Swim: 3× — CSS intervals 12×100m, threshold 8×200m, steady 3,000m
Bike: 3× — 3 hr Z2, 2 hr with 3×20 min sweet spot, 60 min recovery
Run: 3× — 55 min easy, 60 min tempo 3×15 min, 90 min long run with last 20 min steady
Strength: 2× — Strength maintenance, race-specific core
Mind: Watch-Off Intervals. Cover your screen for the middle sweet-spot block. Hold effort by breath and feel; check the data only afterwards.

Fueling protocol activates: practice 60–80g carbs/hr on all rides over 2 hours.

Week 06 May 3 – 9

Build I11.5 hrs

Focus — Long ride progression + swim endurance

Swim: 3× — Threshold 5×400m, technique + speed 8×50m fast, 3,200m continuous
Bike: 3× — 3.5 hr with 2×25 min race pace, 2 hr sweet spot, recovery spin
Run: 3× — 55 min easy, 60 min with 5×5 min Z4, 95 min long run + brick
Strength: 2× — Maintenance load
Mind: Fuel on the Clock. Fuel by timer, not by feel — every 20 min, no matter how good you feel. This builds your stress-proof fueling reflex.

Self-check: record fueling tolerance and compare your race-pace efforts.

Week 07 May 10 – 16

Build I12.0 hrs

Focus — Peak volume week + first open-water swim

Swim: 4× — OW skills (sighting, drafting, starts), threshold 6×300m, technique, 3,400m endurance
Bike: 3× — 4 hr Z2 with 3×20 min race pace, 2 hr sweet spot, recovery
Run: 3× — 60 min easy, 65 min tempo, 1:45 long run
Strength: 2× — Maintenance
Mind: Open-Water Stress Inoculation. Practise a deliberate “chaos start”: sprint 50m, then roll onto your back, three breaths, cue word, resume.

Longest week. Log fatigue and recovery after Sunday’s session; reduce effort if needed.

Week 08 May 17 – 23

Recovery6.5 hrs

Focus — Absorb the load + half-distance rehearsal (mini)

Swim: 2× — Easy technique, 1× CSS re-test to measure progress
Bike: 2× — 90 min with 45 min at race pace (dress rehearsal), 60 min easy
Run: 3× — Easy + one 60 min with 30 min race pace off the bike
Strength: 1× — Mobility
Mind: Re-Test Composure. Repeat your Week 1 glance count on the CSS re-test. Compare both numbers in your training log.

Self-check: compare your CSS re-test with baseline and review your pacing targets.

Week 09 May 24 – 30

Build II11.5 hrs

Focus — Race specificity: Mt. Tremblant course prep

Swim: 4× — OW race simulation 1.9km, threshold 10×200m, technique, 3,000m steady
Bike: 3× — 4 hr hilly ride matching course profile, 2 hr with 2×30 min race pace, recovery
Run: 3× — 60 min easy, 70 min with 2×20 min race pace, 1:40 long run + brick
Strength: 2× — Maintenance
Mind: Course Visualization. 10 min nightly: walk through the Tremblant climbs in your mind — your power cap, your cue, your calm.

Review the included race-week nutrition guidance using your rehearsal notes.

Week 10 May 31 – Jun 6

Build II12.0 hrs

Focus — Big rehearsal weekend: 3km swim / 70km ride / 12km run

Swim: 3× — OW 2×1.9km race effort, threshold set, recovery technique
Bike: 2× — Saturday rehearsal block (with swim/run), 2 hr recovery spin
Run: 3× — 60 min easy, rehearsal run Sunday, 90 min long run early week
Strength: 1× — Light activation only
Mind: Full Script Rehearsal. Run your entire race-day script: meal, warm-up, cue words, fuel timer, contingency responses. Note what breaks.

Self-check: review your rehearsal notes and complete your race-day checklist.

Week 11 Jun 7 – 13

Peak / Taper8.5 hrs

Focus — Taper begins — sharpen, don’t fatigue

Swim: 3× — Openers 8×100m race pace, technique, easy 2,000m
Bike: 3× — 2 hr with 3×10 min race pace, 75 min easy, 60 min spin
Run: 3× — 45 min easy, 40 min with 4×3 min sharp, 60 min easy
Strength: 1× — Activation circuit, then done
Mind: Taper Restlessness Protocol. Feeling flat or anxious is normal. Each time doubt hits, read your Week 4 sentence and your rehearsal data.

Sleep protocol starts: 8+ hrs nightly. Review the Race-Day Execution OS included below.

Week 12 Jun 14 – 19

Race Week4.0 hrs + race

Focus — Arrive fresh. Execute. 5:30.

Swim: Mon–Tue: Swim 30 min easy + openers · Thu: 20 min course swim · Fri: 15 min swim openers
Bike: Mon–Tue: Bike 45 min with 3×3 min race pace · Thu: 20 min spin
Run: Mon–Tue: Run 25 min with strides · Thu: 15 min run
Strength: None — full rest Wed: gear check, nutrition packed, travel to Mt. Tremblant
Mind: Final Lock-In. One last visualization Friday night, then put the plan away. The work is done — your only job is execution.

Sat Jun 19: RACE DAY — Ironman 70.3 Mt. Tremblant. Thursday: independently rehearse your mindset cues and pacing plan.

Section 03 · Race-Day Execution OS

June 19, 2027

“Race morning should feel like your third time racing it — not your first.”

A race-day mindset protocol included in your plan, practised during the Week 10 rehearsal and reviewed independently in race week.

Race Morning Timeline

4:30 AM — Race-morning meal (from your tested Week 10 protocol)
5:45 AM — Arrive at transition; 10-minute visualization script
6:30 AM — 10 min swim warm-up; breathing ladder (4-3-2-1)
7:00 AM — Start. First 400m controlled: your race starts at the bike mount, not the gun.

Pacing Discipline

Swim 45:00 — Sight every 6 strokes; settle by the first buoy. A calm 46 beats a panicked 44.
Bike 2:49 — Cap the first 20 km below target power. Ride your plan on the Tremblant hills, not the crowd.
Run 1:48 — First 5 km controlled, middle 10 km on effort, last 6 km on heart. Every aid station: walk 10 steps, fuel, go.

Contingency Scripts

Goggle or kick incident → Roll, three breaths, restart cue word.
Legs flat off the bike → 5 min reduced effort, fuel, reassess. Never chase in km 1–5.
Heat or wind → Use the effort-based pacing guidance in your plan; ease back as conditions demand.
Watch fails → You trained for this in Weeks 5–10. Breath, cue, effort.

This is what a Peak Performance Block looks like. Every plan is rebuilt from scratch for each athlete — their race, their limiter, their life.

— Coach Amy Crawford