12 Week Build to Half-Ironman - Bike Only

Average Weekly Training Hours 07:40
Training Load By Week
Average Weekly Training Hours 07:40
Training Load By Week
Sample Day 1
1:30:00
8x2min @ FTP

Warm up:
40 minutes easy spinning. Add a few short pick-up sprints, not longer than 20 sec, with full recovery.
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Main set:
8x2 minutes at FTP, cadence 85-100+ rpm, steady effort. Recover for 2 minutes of easy spinning.
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Cool down:
5-10 minutes easy spinning.

Sample Day 3
1:30:00
2x(3x5min @ 60-65rpm, Z3 + 20 min SS)

Warm up:
40 minutes building from Zone 1-2 to 2-3.
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6x30 seconds (per leg) of single leg pedaling at 85-95rpm with 30 second recovery spinning (both legs pedal).
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Main Set:
3x5 minutes pedaling 60-65rpm @ Zone 3 (70-80% of FTP). 3 minute rest interval spinning at 90+rpm (low effort, but high cadence).
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20 minutes at Zone 2-3 (70-80% of FTP) Steady State Riding.
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3x5 minutes pedaling 60-65rpm @ Zone 3 (70-80% of FTP). 3 minute rest interval spinning at 90+rpm (low effort, but high cadence).
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20 minutes at Zone 2-3 (70-80% of FTP) Steady State Riding.
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Warm down:
10+ minutes of easy spinning. Keep your cadence relatively high (85+rpm)

Sample Day 5
2:30:00
150TSS
4x25min @ HIM

Warm up: 20 minutes mix of Z1-2 with 2-3x20-30 sec sprint pick-up, full recovery . 5x25 minutes at HIM effort (~75-80% of FTP), 5 min Easy spinning recovery in between. . Cool Down: 5-10 minutes of easy spinning

Sample Day 6
3:00:00
2 Hours Easy, 1 Hour Hard

3 hours total riding time. Ride the first 2 hours at a sub-Half-Ironman effort (HRZ1-2, >70% of FTP). 
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The last hour is hard! This is a TT effort that should be as close to your FTP as possible (your average will be just under FTP if all goes well).
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Finish with some transition spinning for 5-10 minutes.

Sample Day 8
1:30:00
20min@ Z2-3 + 2x3min TT @ Vo2max

Warm up:
35 minutes, start Easy and build to a moderate effort. Include 3-4x20s spin-ups.
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Main Set:
20 minutes at Z2-3 steady effort (50-80% of FTP)
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2x3min Time Trials at 95% effort (115% of FTP), 5 min RI.
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Cool down:
Easy spinning, light gear. Followed by light stretching off the bike.~5-10min

Sample Day 10
1:30:00
2x7min @ Low-rpm, Z3 + 2x20sec MAX EFFORTS + 2x7 minutes @ Low-rpm

Warm up:
40 minutes building from Zone 1-2 to 2-3.
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6x30 seconds (per leg) of single leg pedaling at 85-95rpm with 30 second recovery spinning (both legs pedal).
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Main Set:
2x7 minutes pedaling 60-70rpm @ Zone 3 (70-80% of FTP). 3 minute rest interval spinning at 90+rpm (low effort, but high cadence).
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2x20 seconds MAX EFFORT (out of the saddle, absolutely smashing it!) on 1:40 Z1-2 recovery interval.
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2x7 minutes pedaling 60-70rpm @ Zone 3 (70-80% of FTP). 3 minute rest interval spinning at 90+rpm (low effort, but high cadence).
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Warm down:
10+ minutes of easy spinning. Keep your cadence relatively high (85+rpm)

Sample Day 12
2:30:00
150TSS
HIM Effort Ladder

Warm up: 20 minutes mix of Z1-2 with 2-3x20-30 sec sprint pick-up, full recovery . 10 minutes at HIM effort (~75-80% of FTP), 5 min Easy spinning recovery in between. . 20 minutes at HIM effort (~75-80% of FTP), 5 min Easy spinning recovery in between. . 30 minutes at HIM effort (~75-80% of FTP), 5 min Easy spinning recovery in between. . 40 minutes at HIM effort (~75-80% of FTP), 5 min Easy spinning recovery in between. . Cool Down: 5 minutes of easy spinning

Lee Gardner
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Trismarter Triathlon Coaching and Nutrition

Triathlon Coaching | Sports Nutrition | Bike Fit

I offer customized training plans and coaching services for all levels of athletes. You can find details on my coaching services at http://www.trismarter.com