Half-Ironman Base Period (OVER 50) Power or HR 13-19hrs/wk.

This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathlete's Training Bible. It is best started 24 weeks prior to your first A-priority race of the season. Following this 12-week plan will get you ready to start the Half-Ironman Build period (see Half IM Build-Peak-Race plans) which specifically prepares you for your A-priority race. The over-50 Build-Peak-Race plans are also 12 weeks. You may use either a heart rate monitor or power meter to gauge the bike intensities of this plan. This plan is intended for the over-age-50 triathlete who has been racing for two or more years. But it may also be used by younger athletes who seem to recover slowly after hard or long workouts and train best when rest and recovery weeks are every third week (instead of every fourth week as in the UNDER-50 plan with a similar title). To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. Over 12 weeks of training you will increase your weekly volume from about 13 hours to around 19 hours including 4-5 swims, 4 to 6 bikes, 4 to 6 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every third week when volume is significantly reduced for 4 to 5 days with self-testing at the end of the week to measure progress. The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 12 weeks prior to your A-priority, half-Ironman race. Your power and heart rate zones should be established before starting this plan. (For detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

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