Power-Based: Half-Ironman Build-Peak-Race Period (UNDER 50) 13hrs/wk
11 weeks - $99.95
Total Hours: 129
Total Hours: 129
This half Ironman Build and Peak period plan was designed by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. All higher-intensity bike workouts are described using power. You must have a power meter and be familiar with using it. You will also need power zones (based on the Coggan system). To establish goals go to http://tinyurl.com/29t3q6m and under Joe Friel's picture you will see a PDF titled 'Using Heart Rate, Power & Pace.' Download that and follow the instructions for setting your power zones.
This plan is best started 11 weeks prior to your A-priority, half Ironman race. If you have been training consistently you may start at any point in this plan and still do well.
This plan is intended for the experienced, intermediate to advanced under-age-50 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. 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 fourth 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.
This plan is best started 11 weeks prior to your A-priority, half Ironman race. If you have been training consistently you may start at any point in this plan and still do well.
This plan is intended for the experienced, intermediate to advanced under-age-50 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. 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 fourth 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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
Planned Time: 0:30:00
Warm-up 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to http://tinyurl.com/4donx4x and follow the instructions for the 'Strength Maintenance (SM) Phase'. Or turn to Chapter 13 in The Triathlete's Training Bible.
Workout #2 : Run
Planned Time: 0:45:00
BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!
Workout #3 : Swim
Planned Time: 1:00:00
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic—easy breathing. 4 x 300 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed (15”). CD: 200-300 easy swim. Total: 2450-2550
Workout #4 : Run
Planned Time: 1:15:00
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Workout #5 : Bike
Planned Time: 1:00:00
Very easy recovery spin on a mostly flat course in small chain ring. Power zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Workout #6 : Bike
Planned Time: 1:00:00
BT: Hill Cruise Intervals. Climb a 6-8 minute hill (4-6% grade), 4-5 times at power zone 4. Stay seated. Smooth pedaling. Slightly higher gear than usual. 60-70 rpm.
Workout #7 : Swim
Planned Time: 1:00:00
WU: 100 drill, 100 kick, 100 drill, 100 kick. MS: 400 at T-pace. (T-pace is your olympic-distance swim pace per 100). 50 kick easy. 350 at T-pace. 50 kick easy. 300 at T-pace. 50 kick east. 250 at T-pace. 50 kick easy. 200 at T-pace. 50 kick easy. 150 at T-pace. 50 kick easy. CD: 100 drill. 50 kick easy. 500 swim good form. Total—3100
Workout #8 : Run
Planned Time: 0:45:00
Strides. Warm up. Then do 6-8 x 20 second strides on soft, slight downhill (90 second walk back recoveries). Focus on technique (cadence, pawback, foot lift, or your limiter). If possible do this barefoot on grass to build foot strength. Be sure to check for sharp objects or dog poop in grass. Don't run barefoot if any breaks in the skin on your feet.
Workout #9 : Brick
Planned Time: 2:00:00
BT: Combination workout. Bike 90 minutes. Warm up for 20-30 minutes. Then do 3 x 15 minutes at power zone 3. Recover for 5 minutes after each interval by pedaling easily and allowing HR to drop back down. Complete a quick T2 transition to a 30 minute run with the first 20 minutes in HR zone 3 (or HIM goal pace). Cool down for 10 minutes.