70.3 9-week Advanced Training Plan

70.3 9-Week Advanced Training Program Author: Coach Erik Seedhouse, M.Med.Sc., Ph.D., FBIS, Coaching Director, TriathlonPro 9 weeks - $49.95 Total Hours: 88.2 This is an Advanced level Half Ironman distance training schedule aimed at the competitive Age Group triathlete with more than 5 years training/racing experience and with at least three Half Ironman distance races completed. This schedule has been used dozens of times by athletes and has resulted in more than a dozen age group podium results. Before starting this schedule it is recommended that the athlete have logged between 4 to 6 weeks of base aerobic training. Ideally, the athlete should also have completed two or three shorter races to activate their race legs. This schedule is moderately low volume but high in intensity so it requires a high level of conditioning and efficient swim, bike and run biomechanics. Due to the moderately high intensity of this schedule, monitoring for signs of overtraining is essential. It is therefore recommended that serious athletes work with a coach to properly develop their potential. With the busy age group athlete in mind, the key to this training schedule is quality, quality, quality! In short, you will be training as you race. You will find this schedule may be lightweight in terms of volume but it’s the intensity that counts. This schedule has been used by athletes (including the coach who developed it) to race sub 4:30 in Half Ironman races – it is race-proven. Every week includes one day recovery. Most weekdays involve moderate training loads requiring time commitments of between one to three hours. Weekends have higher workloads and max out at 4 to 5 hours of weekend training. Intensity descriptions are by Target Training Zones (TTZs) but athletes are encouraged to use heart rate, wattage and/or perceived effort to monitor their training. TTZs are as follows: Zone 1: Recovery pace. Usually restricted to taper sessions and post-race recovery. Zone 2: Aerobic pace. Low to moderate intensity. Able to maintain a conversation. Heart Rate is at least 15 to 25 beats per minute below lactate threshold heart rate. Zone 3: Aerobic Endurance. Steady to moderate effort. Heart Rate is between 0 to 10 beats below lactate threshold heart rate. Zone 4: Threshold Training. Hard effort sustainable for short duration. This is race effort so you’ll be suffering. Heart Rate within 5 beats of LTHR Prior to starting this schedule it is suggested the athlete perform a maximal oxygen uptake test (VO2max); this will ensure optimal determination of your TTZs. One option is the shuttle run (‘bleep test’) or a direct assessment in a sport science lab. If neither of those tests are available a 20 minute functional threshold (run) test can be used to determine LTHR. For example, if you run flat out for 5km and you heart rate at the finish is 160 bpm, this is your LTHR. This 9-week training schedule will ensure you are optimally prepared to race a fast Half Ironman. TriathlonPro wishes you luck with your training and racing and thanks you for using this training plan. If you are interested in personalized training/coaching please contact Erik at triathlonpro@hotmail.com. Train smart, Erik Seedhouse, Ph.D www.triathlonpro.net

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