Half-Ironman Build-Peak-Race Period (OVER 50) Power or HR 13hrs/wk.

This Half Ironman Build-Peak-Race plan was designed for OVER-age-50 triathletes by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. There are two differences between this plan and the similarly titled plan for UNDER-age-50 triathletes. The first is the number of weeks (12 for OVER- and 11 for UNDER-50). The second difference is how often recovery weeks are scheduled. They are every third week in the OVER-50 plan and every fourth in the UNDER-50 plan. For best results, start using this plan 12 weeks prior to your A-priority, half Ironman race so that it ends on your scheduled race weekend. This plan is intended for an experienced triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs (including bricks) and 1 strength session. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building, race-simulation bricks most weeks. The last 3 weeks of this plan taper and peak you for the race. You may use either heart rate or power on the bike to manage workout intensity. The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent half Ironman race fitness. (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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