70.3 Boise Half-Ironman Triathlon 25 Week Training Plan

Average Weekly Training Hours 02:57
Training Load By Week
Average Weekly Training Hours 02:57
Training Load By Week

This plan is designed for a triathlete with a few years of experience who is planning to race the 70.3 (Half-Ironman) Triathlon in Boise. The plan has between 8-12 hours of total training a week, focusing on quality not quantity in workouts. If you have any questions about the plan, please like my facebook page at https://www.facebook.com/BendFit/ and ask them there.
70.3 Boise is a fun course with a fair amount hills/wind on the bike and flat run.

Sample Day 1
0:30:00
Bike Lactate Test

Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. ----------------- If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. ----------------- Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. ----------------- 30-Minute Time Trial for Estimating LT ----------------- You will need a heart rate monitor ----------------- Warm up for 10-15 minutes ----------------- Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------- Record your heart rate each minute for the last 20 minutes ----------------- Calculate your average heart rate over the last 20 minutes ----------------- This average heart rate figure is your estimated heart rate at your lactate threshold ----------------- Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you''ll be testing for each sport.

Sample Day 3
0:30:00
Run Lactate Test

Your training "heart rate zones" will be based off your lactate threshold. If you don''t do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. ----------------- If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. ----------------- Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. ----------------- 30-Minute Time Trial for Estimating LT ----------------- You will need a heart rate monitor ----------------- Warm up for 10-15 minutes ----------------- Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------- Record your heart rate each minute for the last 20 minutes ----------------- Calculate your average heart rate over the last 20 minutes ----------------- This average heart rate figure is your estimated heart rate at your lactate threshold ----------------- Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you''ll be testing for each sport.

Sample Day 4
0:45:00
Recovery

Spin out the legs from the run test. Have fun, this can be a commuting ride or trainer ride.

Sample Day 6
0:30:00
Trainer--spin-ups + dominant leg

Warm-up 5 minutes, then pedaling drills: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Sample Day 7
0:30:00
Aerobic Endurance Run

Complete in Zone 2. Goal is foot turnover of 90+rpm, relaxed forward lean, tall, proud form, steady breathing and focus.

Sample Day 7
0:30:00
Recovery (optional)

Easy swim, focus on form. Break it up every 200 or so with a breast or back stroke.

Sample Day 8
1:00:00
2332m
Swim- Technique Skills

Warm-up: 200 easy 10X50 Alternate one-arm stroke 50 Back 10x50 Fist, Free 50 Back 10x50 Catch-up Drill 50 Back 10x50 Bilateral Breathing Cool-Down: 200 easy

Bradley Haag
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Bend Fitness

I specialize in working with beginner to intermediate triathletes, duathletes, & cyclists. With that said I'm always willing to lend assistance to those with different goals, please don't hesitate to contact me for more information.