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A 16-Week Journey Back to Racing
The Road to Ironman Florida 70.3
After four years away from racing due to injury, the return to endurance sport required patience and consistency. This documentary follows the journey back to training and preparation for Ironman Florida 70.3 — the ninth 70.3 of my endurance journey.
Introduction: The Journey Begins
This introductory episode sets the stage for the journey to Ironman Florida 70.3. After four years away from racing due to injury, Coach Justin begins preparing for his ninth 70.3 and outlines his plan to document the training process through weekly updates.
Follow the full 16-week journey through the episodes below.
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The 16-Week Journey to Ironman Florida 70.3
This documentary series follows the 16-week preparation leading to Ironman Florida 70.3, capturing the realities of long-course training along the way. Each episode documents the progression of the build — from early base training to race-specific preparation and ultimately race week.
Weeks 1-4: Building the Foundation
The opening phase of the journey focuses on rebuilding consistency and establishing a sustainable training rhythm after time away from racing. These early weeks document the process of returning to structured training, navigating challenges, and laying the groundwork for the endurance required in the months ahead.
Week 1 — Beginning the Build
Week 1 — Beginning the Build
Week 1 — Beginning the Build
In the first week of the 16-week journey to Ironman Florida 70.3, Coach Justin begins documenting the training process. He reflects on the early progress across swim, bike, run, and strength training while sharing the challenges that come with returning to structured endurance training. The episode highlights the importance of vulnerability, gratitude, and adaptability when navigating the ups and downs of the journey.
Week 2 — Finding the Rhythm
Week 1 — Beginning the Build
Week 1 — Beginning the Build
In week two of the build toward Ironman Florida 70.3, Coach Justin continues establishing consistency across swim, bike, run, and strength training. He reflects on the challenges and successes of the week while emphasizing the importance of mental resilience, proper nutrition, and transparency in the training process. The episode also explores how managing expectations and leaning on faith can help navigate the inevitable ups and downs of endurance training.
Week 3 — Adapting to the Process
Week 4 — Learning Through the Process
Week 4 — Learning Through the Process
In week three of the journey toward Ironman Florida 70.3, Coach Justin reflects on the adjustments required as training continues to build. With a new job adding complexity to his schedule, he shares how flexibility and patience become essential when balancing life responsibilities with endurance training. The episode highlights the mental resilience needed to stay consistent when plans don’t always unfold as expected.
Week 4 — Learning Through the Process
Week 4 — Learning Through the Process
Week 4 — Learning Through the Process
In week four of the build toward Ironman Florida 70.3, Coach Justin reflects on the evolving training process as weekly volume begins to take shape. He discusses adjustments to run and bike training, lessons from strength work, and insights into nutrition during long rides. The episode highlights the value of experimentation and learning through the process as athletes refine what works best for their performance.
Weeks 5-8: Building Fitness
As the training plan progresses, the focus shifts toward building durability and sustaining higher training volume. These weeks highlight the balance between pushing fitness forward and allowing the body to recover, while refining the strategies needed to prepare for the demands of a 70.3 distance race.
Week 5 — Resilience on the Road
Week 5 — Resilience on the Road
Week 5 — Resilience on the Road
In week five of the journey to Ironman Florida 70.3, Coach Justin reflects on the growing demands of swim, bike, run, and strength training as the build continues. A challenging long ride becomes a powerful reminder of the mental resilience required in endurance sport, along with the unexpected kindness of others and the importance of faith along the way. The episode concludes with a look ahead to the upcoming rollback week and the role recovery plays in long-term progress.
Week 6 — The Value of Recovery
Week 5 — Resilience on the Road
Week 5 — Resilience on the Road
In week six of the build toward Ironman Florida 70.3, Coach Justin reflects on the importance of rollback weeks and the role they play in both physical and mental recovery. He shares how strategies such as progressive runs, structured deload periods, and thoughtful task management help reduce stress and support long-term progress. The episode also explores how a meaningful piece of scripture deepened his perspective on the purpose of recovery within the training process.
Week 7 — Returning to the Work
Week 8 — Strength for the Climb
Week 8 — Strength for the Climb
In week seven of the build toward Ironman Florida 70.3, Coach Justin reflects on the challenge of transitioning from a rollback week back into full training volume. He shares lessons from the week across swim, bike, and run while considering adjustments to his strength training approach moving forward. The episode also explores the role of mental resilience, emotional growth, and nutrition strategy as he approaches the halfway point of the training plan.
Week 8 — Strength for the Climb
Week 8 — Strength for the Climb
Week 8 — Strength for the Climb
In week eight of the journey toward Ironman Florida 70.3, Coach Justin reflects on training strategies as the build reaches its midpoint. He discusses the role of hill training as functional strength for endurance athletes and the challenge of balancing swim training with upper body strength work. The episode also explores nutrition management during heavy training and the sacrifices made by loved ones who support the pursuit of long-term athletic goals.
Weeks 9-12: Race Preparation
As the training plan enters its later stages, the focus shifts toward preparing specifically for the demands of Ironman Florida 70.3. These weeks emphasize refining race strategy, managing fatigue, and building confidence through consistent training while trusting the process that has been established.
Week 9 — Adjusting the Plan
Week 10 — Training with Specificity
Week 10 — Training with Specificity
In week nine of the journey toward Ironman Florida 70.3, Coach Justin reflects on adjustments made to the training plan as the demands of the build continue to increase. He discusses the balance between maintaining training volume and prioritizing recovery while highlighting the role of strength training in supporting endurance performance. The episode also explores how faith continues to guide his perspective throughout the training process.
Week 10 — Training with Specificity
Week 10 — Training with Specificity
Week 10 — Training with Specificity
In week ten of the journey toward Ironman Florida 70.3, Coach Justin reflects on the consistency built over the previous training block and the adjustments made to continue progressing. With a growing focus on training specificity, he shares insights on nutrition strategy, mental preparation, and the role of strength training in endurance performance. The episode also explores the decision to scale back from a half marathon to an 8K as part of maintaining focus on the primary race goal.
Week 11 — Calculated Risk
Week 12 — Trusting the Process
Week 12 — Trusting the Process
In week eleven of the build toward Ironman Florida 70.3, Coach Justin reflects on maintaining consistency during a high-volume training week. He shares insights from experimenting with a new run/walk strategy and discusses the calculated approach of being slightly undertrained for the run while emphasizing strength in the bike and swim. The episode also highlights the challenge of balancing demanding training with work, coaching, and family life while preparing for the upcoming rollback week.
Week 12 — Trusting the Process
Week 12 — Trusting the Process
Week 12 — Trusting the Process
In week twelve of the journey toward Ironman Florida 70.3, Coach Justin reflects on a rollback week designed to reduce training volume and shed accumulated fatigue. He discusses the importance of trusting a structured training plan while resisting the temptation to add unnecessary work out of fear or doubt. The episode reinforces the value of preparation, faith, and strategic recovery as the final high-volume weeks approach before taper begins.
Weeks 13-15: Sharpening the Edge
As race day approaches, the focus shifts toward managing fatigue, adapting to setbacks, and preparing both physically and mentally for competition. These weeks highlight the realities of endurance training when unexpected challenges arise and the importance of resilience, recovery, and trust in the preparation that has already been done.
Week 13 — Facing Setbacks
Week 14 — Adapting to Adversity
Week 14 — Adapting to Adversity
In week thirteen of the journey toward Ironman Florida 70.3, Coach Justin confronts an unexpected setback after being diagnosed with posterior tibial tendonitis. The injury forces him to miss key swim, bike, and run sessions, prompting reflection on the tension between athletic ambition and faith. The episode highlights the importance of vulnerability, resilience, and adapting the training process when adversity interrupts the plan.
Week 14 — Adapting to Adversity
Week 14 — Adapting to Adversity
Week 14 — Adapting to Adversity
In week fourteen of the journey toward Ironman Florida 70.3, Coach Justin continues navigating the challenges of posterior tibial tendonitis while adapting his training approach. With running paused and cycling limited, he focuses on high-volume swim sessions and strength training while managing the mental and emotional challenges of injury. The episode highlights the importance of patience, faith, and focusing on what is still possible as race day approaches.
Week 15 — Beginning the Taper
Week 14 — Adapting to Adversity
Week 15 — Beginning the Taper
In week fifteen of the journey toward Ironman Florida 70.3, Coach Justin begins taper while continuing to manage posterior tibial tendonitis. He reflects on adjusting the training plan with swim, bike, elliptical, and strength sessions while prioritizing recovery through physical therapy, mobility work, and massage. The episode emphasizes adaptability, gratitude for the support team around him, and maintaining confidence as race week approaches.
Week 16 & Reflection
After sixteen weeks of preparation, the journey leads to the start line at Ironman Florida 70.3. Race week and race day represent the culmination of months of training, adaptation, and perseverance.
Week 16 — Race Week
Race Recap — Ironman Florida 70.3
Race Recap — Ironman Florida 70.3
In the final week of preparation for Ironman Florida 70.3, Coach Justin reflects on the challenges and emotions of race week. While continuing to manage posterior tibial tendonitis, he shares insights from course previews, race-day strategy, and the importance of trusting the preparation built over months of training. The episode highlights the role of faith, family support, and community as he prepares to step onto the start line.
Race Recap — Ironman Florida 70.3
Race Recap — Ironman Florida 70.3
Race Recap — Ironman Florida 70.3
In this final episode of the journey to Ironman Florida 70.3, Coach Justin reflects on the sixteen-week process that led to race day. Despite managing injury and navigating physical and mental challenges along the way, he shares insights from the race itself and the lessons learned throughout the preparation. The episode highlights the importance of perseverance, faith, and the support of family, friends, and teammates in completing the journey.
Training Plan Disclaimer
The training plans and materials provided below are shared for educational and informational purposes only. Before beginning any exercise or training program, consult with your physician or a qualified healthcare professional to determine what is appropriate for your individual health and fitness level.
These training plans were developed specifically for Coach Justin’s preparation for Ironman Florida 70.3 and may not be appropriate for other athletes. By choosing to view, download, or attempt to follow these plans, you acknowledge and accept the inherent risks associated with physical activity.
Tabula Rasa Racing and Coach Justin assume no responsibility or liability for any injury, illness, or health-related issues that may result from the use or misuse of this information. Participation in any training program is done at your own risk.
Training Volume Progression
Training Volume Throughout the Build
The following summaries provide a transparent look at the weekly training volume throughout the 16-week preparation for Ironman Florida 70.3. Each week compares the planned workload with the training that was actually completed, highlighting how the plan evolved in response to fatigue, injury, and real-world circumstances.
Click any week to view the detailed training plan and notes.
Weeks 1-6: Early Training Volume
Weeks 7-12: Peak Training Volume
Weeks 13-16: Final Preparation
Train With Purpose
Preparing for Ironman Florida 70.3 required consistency, adaptability, and trust in the process. If you're looking for guidance in your own endurance journey, explore the coaching options available through Tabula Rasa Racing.
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