This half Ironman Build and Peak period plan was designed for OVER-age-50 triathletes by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. For best results, start using this plan 11 weeks prior to your A-priority, half Ironman race.
This plan is intended for the experienced, intermediate to advanced 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 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 every week. The last 3 weeks of this plan taper and peak you for the race.
The plan uses common language to describe the workouts and is easy to follow. By the end of 11 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://tinyurl.com/29t3q6m and click on USING HR, POWER AND PACE (PDF) under my picture.)