Ramping back up after injurty/illness

juliaharris

I have not been able to train because of a strained back muscle and then strep.  I am finally feeling better after 10 days of being off mostly (and a few swim workouts).  I was doing the get faster (intermediate) and am supposed to switch to my half ironman training program next week.  How do you suggest that I ramp up my time and pace?

Coach Rich

I recommend you load up the Beginner HIM plan to end on Racine, then work with us in the forums to turn that down, if you need to. In my experience, you'll have a disconnect with your training zones for a while (ie, a Zone 2-3 HR will feel like Z1-2) but that will sort itself out quickly.