White Lake 1/2 IM--novice
10 weeks - $49.95
Total Hours: 79
Total Hours: 79
This 10-week plan is for the triathlete who has completed sprint and Olympic distance races and is looking to step up to the ½ iron distance. The White Lake 1/2 is a great choice for your first 1/2, as it is VERY flat. Before starting this plan you are capable of swimming 3 times per week from 45 to 60 minutes per session, able to cycle comfortably for at least 90 minutes and should have several 60 minute runs under your belt. Up to this point in your schedule you should be completing about 7 to 9 hours of training per week.
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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
Planned Time: 0:00:00
Relax
Workout #2 : Swim
Planned Time: 0:45:00
WU: Start slow and gradually build pace/effort. 6 x 50 done as 25 swim, 25 kick 6 x 50 done as 25 drill (your limiter), 25 swim MS: 4 x 200 (10”) moderate pace. CD: 200 easy. Stretch out your stroke Total 1600
Workout #3 : Run
Planned Time: 0:30:00
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #4 : Bike
Planned Time: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Workout #5 : Run
Planned Time: 0:30:00
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #6 : Swim
Planned Time: 0:45:00
WU: 300 swim easy. 6 x 50 done as 25 drill and 25 swim. MS: 5 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes. 2 x 100 (20”) each same pace as #5 of first set. 200 kick steady effort--fins okay. CD: 200 easy pull. Total: 1700
Workout #7 : Bike
Planned Time: 0:45:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Workout #8 : Bike
Planned Time: 1:30:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Workout #9 : Swim
Planned Time: 1:00:00
WU: All easy. 100 swim, 100 drill, 100 swim, 100 drill. MS: 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). 6 x 75 kick (20”) done as 25 build, 25 fast, 25 easy. CD: 300 easy pull. Total: 2350