This Half Ironman Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race. This time is an opportunity to do some local “training races” to become used to the race paced efforts. During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions The plan will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, and will provide you with an increase in VO2 max, an improvement in lactate buffering and removal, plus an improved resistance to fatigue from interval sessions. This plan is based on an annual volume of 500 hours per year, an average of 10 hours per week. It will build to 12+ with recovery weeks at around 8 hours per week.
BT: WU as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time. CD.
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED! This helps develop improved efficiency by utilising or applying effort all the way around the pedal stroke
Tempo Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 3 miles/5km on track / or flat course at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1 15 mins.
AIM: 1500m Race pace Simulation Key session Warm Up 300 FC easy to steady Pull Set • 400 – pullbuoy and pads Add band and tech tochs to swimmers who need them, or do by lane Speed Set (Power Drafting) • 10x50 on 60secs , min 20s RI • Get three people in your lane, leave 3 seconds apart. Rotate lead. Leader max effort Main Set • 15x100m hard effort 10 rest 80% pace controlled efforts +/- 3-5 secs difference per 100m Cool Down 200 very easy mix of strokes, pause 5-10s at each 50m
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.