Brian Guillen's Oliver Half-Ironman Training Plan
16 weeks - $48.00
Total Miles: 111
Total Hours: 170
Total Miles: 111
Total Hours: 170
This 16-week plan is targeted for an athlete with at least 1-2 years of triathlon experience. It is ideal for a half-Ironman distance-race such as Oliver that has a relatively flat run course.
This plan has two rest days per week (M/F) with the long run and bike stacked on the weekend days (Sat/Sun). A brick workout occurs on alternating weekends from the long bike/long run weekends.
If the athlete is starting the training plan with a solid endurance base, you may choose to lengthen the long run/long bike based on your preference and fitness level as long as rest weeks maintain reduced volume.
Along with building the volume of the three disciplines to provide the athlete with the confidence of having a solid finish in an Half-Ironman-distance triathlon, this plan will help the athlete build bike-specific strength during the training with muscle tension intervals and hill repeats. The full spectrum of cardiovascular development is also targeted in all three disciplines to provide the athlete with the greatest chance of increasing his/her aerobic fitness.
The plan is periodized with a slight rest week every fourth week and has a three-week linear taper to allow the athlete to fully absorb the training dose.
Enjoy and Happy Training!
Brian Guillen
guillenbrian@yahoo.com
USAT Level I certified coach
This plan has two rest days per week (M/F) with the long run and bike stacked on the weekend days (Sat/Sun). A brick workout occurs on alternating weekends from the long bike/long run weekends.
If the athlete is starting the training plan with a solid endurance base, you may choose to lengthen the long run/long bike based on your preference and fitness level as long as rest weeks maintain reduced volume.
Along with building the volume of the three disciplines to provide the athlete with the confidence of having a solid finish in an Half-Ironman-distance triathlon, this plan will help the athlete build bike-specific strength during the training with muscle tension intervals and hill repeats. The full spectrum of cardiovascular development is also targeted in all three disciplines to provide the athlete with the greatest chance of increasing his/her aerobic fitness.
The plan is periodized with a slight rest week every fourth week and has a three-week linear taper to allow the athlete to fully absorb the training dose.
Enjoy and Happy Training!
Brian Guillen
guillenbrian@yahoo.com
USAT Level I certified coach
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 : Day Off
Rest Day
Rest Day - Take time to stretch/roll out sore muscles - Monitor hunger: Eat smart! Eat only to satiated. - Record Resting HR in evening before bed, if convenient.
Rest Day - Take time to stretch/roll out sore muscles - Monitor hunger: Eat smart! Eat only to satiated. - Record Resting HR in evening before bed, if convenient.
Workout #2 : Run
Run - Recov 30
Planned Time: 0:30:00
Purpose: Recovery run. Focus on good running form by keeping cadence high but pace low. . Easy run on varied terrain. Keep HR down. Focus on keeping cadence up, but do not pick up pace. This means that your stride length will be a little shorter than normal.
Planned Time: 0:30:00
Purpose: Recovery run. Focus on good running form by keeping cadence high but pace low. . Easy run on varied terrain. Keep HR down. Focus on keeping cadence up, but do not pick up pace. This means that your stride length will be a little shorter than normal.
Workout #3 : Swim
Swim - Speed 6x150
Planned Time: 0:30:00
Purpose: Develop swim-specific speed to train body to handle intensity during the swim. . Warmup (500 yds): -200 easy swim, incorporate drills of choice every other 25yds -6x25 kick, :10sec rest between intervals -150 pull with buoy . Main Set (900 yds): -6x(100 moderate/:15sec rest/50 FAST), :30sec rest between intervals . Cooldown (200 yds): 4x50 easy, :20sec rest between intervals
Planned Time: 0:30:00
Purpose: Develop swim-specific speed to train body to handle intensity during the swim. . Warmup (500 yds): -200 easy swim, incorporate drills of choice every other 25yds -6x25 kick, :10sec rest between intervals -150 pull with buoy . Main Set (900 yds): -6x(100 moderate/:15sec rest/50 FAST), :30sec rest between intervals . Cooldown (200 yds): 4x50 easy, :20sec rest between intervals
Workout #4 : Swim
Swim - Skills Focus 1
Planned Time: 0:40:00
Purpose: Skills focused workout to improve form/body position. . Warmup - 300 warmup swim; - 8x25 six kicks then 1 arm stroke, repeat. Focus on body position (keeping legs high in water). - 6x50 breast stroke down/freestyle back. . Main Set - 4x100 (25 fist drill/25 free/25fist/25free); - 500 easy, straight swim (focus on keeping breathing under control and exhaling fully); - 6x25 FAST; **Take 10-15sec rest between all intervals. . Cooldown - 200 easy cooldown - 4x25 sculling
Planned Time: 0:40:00
Purpose: Skills focused workout to improve form/body position. . Warmup - 300 warmup swim; - 8x25 six kicks then 1 arm stroke, repeat. Focus on body position (keeping legs high in water). - 6x50 breast stroke down/freestyle back. . Main Set - 4x100 (25 fist drill/25 free/25fist/25free); - 500 easy, straight swim (focus on keeping breathing under control and exhaling fully); - 6x25 FAST; **Take 10-15sec rest between all intervals. . Cooldown - 200 easy cooldown - 4x25 sculling
Workout #5 : Bike
Bike - Strength 4x3
Planned Time: 0:50:00
Purpose: Build bike-specific strength using larger gear and low RPMs. Don't let HR get too high since this is a muscle development workout (not intended for taxing cardiovascular system). Warmup - 10min easy spinning to get legs moving (90+ RPMs) - 4x30sec one-leg drill (unclip non-working foot from pedal and hold out to side). Use easy gear and try to make smooth circles applying even power throughout the full stroke. After completing interval on one foot switch to other foot. Main Set: - 4x3min in "big" gear and low RPMs (55-65 RPMs). Focus on even application of force throughout full pedal stroke. Focus on equal effort on both legs. Keep HR at or below Z3 (breathing not too labored). - 5min recovery between intervals, spinning easy at 90+ RPMs. (Note: "Big" gear is hard to push and consists of a gear combination of the big chainring on the front and a "smaller" cog on the back. Try to pick a gear combination that can be maintained at the prescribed cadence.) Cooldown: 10min easy spinning (90+ RPM) in small gear combination.
Planned Time: 0:50:00
Purpose: Build bike-specific strength using larger gear and low RPMs. Don't let HR get too high since this is a muscle development workout (not intended for taxing cardiovascular system). Warmup - 10min easy spinning to get legs moving (90+ RPMs) - 4x30sec one-leg drill (unclip non-working foot from pedal and hold out to side). Use easy gear and try to make smooth circles applying even power throughout the full stroke. After completing interval on one foot switch to other foot. Main Set: - 4x3min in "big" gear and low RPMs (55-65 RPMs). Focus on even application of force throughout full pedal stroke. Focus on equal effort on both legs. Keep HR at or below Z3 (breathing not too labored). - 5min recovery between intervals, spinning easy at 90+ RPMs. (Note: "Big" gear is hard to push and consists of a gear combination of the big chainring on the front and a "smaller" cog on the back. Try to pick a gear combination that can be maintained at the prescribed cadence.) Cooldown: 10min easy spinning (90+ RPM) in small gear combination.
Workout #6 : Bike
Bike - Intensity L1
Planned Time: 0:50:00
Purpose: Increase your body's ability to buffer lactic acid generated by repeated effort above LT. These workouts can significantly increase overall fitness by working above our normal comfort levels. . Warmup: - 10min easy spinning at 90+ RPM - 3x30sec accelerations to full sprint for last 15seconds (RPMs >110) w/ 1min recovery between intervals . Main Set: - 4x2min at max effort attainable with goal of maintaining effort for the full 2minutes and maintaining equal effort through all 4 intervals. Rest interval: 3minutes. - Extra 5minutes of recovery by spinning at 100-105rpms - 4x1min at max effort attainable with goal of maintaining effort for the full 1minute and maintaining equal effort through all 5 intervals. Rest interval: 1minutes. - 3x30sec ALL OUT effort with 1min recovery between intervals. . Cooldown Remaining time cooldown
Planned Time: 0:50:00
Purpose: Increase your body's ability to buffer lactic acid generated by repeated effort above LT. These workouts can significantly increase overall fitness by working above our normal comfort levels. . Warmup: - 10min easy spinning at 90+ RPM - 3x30sec accelerations to full sprint for last 15seconds (RPMs >110) w/ 1min recovery between intervals . Main Set: - 4x2min at max effort attainable with goal of maintaining effort for the full 2minutes and maintaining equal effort through all 4 intervals. Rest interval: 3minutes. - Extra 5minutes of recovery by spinning at 100-105rpms - 4x1min at max effort attainable with goal of maintaining effort for the full 1minute and maintaining equal effort through all 5 intervals. Rest interval: 1minutes. - 3x30sec ALL OUT effort with 1min recovery between intervals. . Cooldown Remaining time cooldown
Workout #7 : Run
Run - Steady - 30
Planned Time: 0:50:00
Purpose: Slower than "Tempo" but faster than race pace, this workout is geared toward muscular endurance development and to help the pace of the long run feel "slow." Target pacing for this workout is roughly 30-seconds per mile faster than target race pace. Warmup: - 5 minutes easy walking/jogging with intermittent dynamic stretching. Use this time to get warmed up and get blood flowing to quads, hammies, glutes, calves, ankles. - 5minutes jogging and settling in and finding your rythym/cadence. 30min run at 30-seconds per mile faster than target race pace. Cooldown: - 5 minutes easy jogging and let HR come down. - 5 minutes easy walking/jogging with intermittent dynamic stretching. Use this time to re-establish full range of motion of joints and to keep blood flowing to quads, hammies, glutes, calves, ankles.
Planned Time: 0:50:00
Purpose: Slower than "Tempo" but faster than race pace, this workout is geared toward muscular endurance development and to help the pace of the long run feel "slow." Target pacing for this workout is roughly 30-seconds per mile faster than target race pace. Warmup: - 5 minutes easy walking/jogging with intermittent dynamic stretching. Use this time to get warmed up and get blood flowing to quads, hammies, glutes, calves, ankles. - 5minutes jogging and settling in and finding your rythym/cadence. 30min run at 30-seconds per mile faster than target race pace. Cooldown: - 5 minutes easy jogging and let HR come down. - 5 minutes easy walking/jogging with intermittent dynamic stretching. Use this time to re-establish full range of motion of joints and to keep blood flowing to quads, hammies, glutes, calves, ankles.
Workout #8 : Day Off
Rest Day
Rest Day - Take time to stretch/roll out sore muscles - Monitor hunger: Eat smart! Eat only to satiated. - Record Resting HR in evening before bed, if convenient.
Rest Day - Take time to stretch/roll out sore muscles - Monitor hunger: Eat smart! Eat only to satiated. - Record Resting HR in evening before bed, if convenient.
Workout #9 : Run
Run - LongRun - 70
Planned Time: 1:20:00
Purpose: This key workout will develop overall endurance in preparation for your Ironman or Half Ironman event. Target pacing for this workout is at target race pace. RESIST the desire to run faster. The key to this workout is maintaing good running form throughout (keep cadence up!). . Warmup: - 5 minutes easy walking/jogging with intermittent dynamic stretching. Use this time to get warmed up and get blood flowing to quads, hammies, glutes, calves, ankles. . Main Set: - 70min run at target race pace. (Remember: keep cadence up!) - Feel free to walk occasionally for 10-20 paces (especially when hydrating and fueling). - For durations longer than 1 hr, briefly stop to squat/stretch to help maintain good running form. . Cooldown: - 5 minutes easy walking/jogging with intermittent dynamic stretching. Use this time to re-establish full range of motion of joints and to keep blood flowing to quads, hammies, glutes, calves, ankles. - Ice knees, achilles, etc. to reduce inflammation and chance of injury.
Planned Time: 1:20:00
Purpose: This key workout will develop overall endurance in preparation for your Ironman or Half Ironman event. Target pacing for this workout is at target race pace. RESIST the desire to run faster. The key to this workout is maintaing good running form throughout (keep cadence up!). . Warmup: - 5 minutes easy walking/jogging with intermittent dynamic stretching. Use this time to get warmed up and get blood flowing to quads, hammies, glutes, calves, ankles. . Main Set: - 70min run at target race pace. (Remember: keep cadence up!) - Feel free to walk occasionally for 10-20 paces (especially when hydrating and fueling). - For durations longer than 1 hr, briefly stop to squat/stretch to help maintain good running form. . Cooldown: - 5 minutes easy walking/jogging with intermittent dynamic stretching. Use this time to re-establish full range of motion of joints and to keep blood flowing to quads, hammies, glutes, calves, ankles. - Ice knees, achilles, etc. to reduce inflammation and chance of injury.