This Half Ironman Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race. This time is an opportunity to do some local “training races” to become used to the race paced efforts. During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions
The plan will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, and will provide you with an increase in VO2 max, an improvement in lactate buffering and removal, plus an improved resistance to fatigue from interval sessions.
This plan is based on an annual volume of 500 hours per year, an average of 10 hours per week. It will build to 12+ with recovery weeks at around 8 hours per week.