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5 Weeks leading up to your "Half distance" race

Author

Austin Mitchell

All plans by this Coach
No Ratings

Length

7 Weeks

Plan Specs

triathlon half ironman intermediate advanced masters time goal multi day power based hr based pace based

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Plan Description

Includes Last week of Build Phase, and recovery week, Peak week and taper... This is designed for an intermediate to advanced age group athlete leading into your fastest "Half Distance" ever! Feel free to email me with any questions. I promise you won't be disappointed. If you buy it and are not pleased with it... I will refund your money. Email me at FastesTTransition@gmail.com if you have any concerns. Sincerely, Coach Austin. PS I have personally used it several times to accomplish sub 4:20 "half distance" races.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:40 hrs 0:45 hrs
3:50 hrs 2:54 hrs
2:01 hrs 2:00 hrs
—— ——
0:08 hrs 0:30 hrs
0:13 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:40 hrs 0:45 hrs
3:50 hrs 2:54 hrs
2:01 hrs 2:00 hrs
—— ——
0:08 hrs 0:30 hrs
0:13 hrs 0:30 hrs

Training Load By Week


Austin Mitchell

FastesTTransition

With background of exercise science and a niche in Triathlon, many athletes have achieved their goals with him in short sprints and Ironman distance endurence events. With experience as an elite athlete who has won multiple triathlons and who works closely with people on a one-on-one basis daily, he has learned to understand how the body responds and signs to look out for. Applying and explaining training philosophies with combination of science and athlete feedback, quickly transforms athletes.

Sample Day 1

0:30:00
Heavy pulls, hanging abs, traverse core

Strength Set:

Foam roll chest(pecs, biceps, deltoids)

Foam roll lats, triceps, mid to upper back

Main set:

LOWER ABS: Hang from a bar, lift legs 5-10x (do not swing legs at all)

Rest 60 seconds

LAT PULL DOWN: 8-12 reps of moderately heavy to heavy weight keeping shoulders down and back, pulling down to your chin. Keep shoulders "in pockets" the entire time

Rest 60 to 90 seconds

CABLE ROW: Moderately heavy to heavy cable row. 8-12 reps keeping back straight, pulling all the way to chest(doesn't need to touch chest)

TRANSVERSE CORE: 15-30 reps of bicycle crunches. hands laced behind head, left elbow to right knee while other leg goes into extension

REPEAT CIRCUT 3x's Please. Short and sweet.

Sample Day 2

1:22:00
90.1TSS
Strides & 4x8 @ Z3 (Learning to Run Relaxed)

WU: 20 minutes easy high turnover Z1/z2 HR/power

6x30 seconds strides smooth on soft surface. Your pace might peak out at a 1 mile all out test... but that pace only lasts about a second

60-90 seconds rest between each stride (just enough time for a light jog back to where you started.... try to get HR back down at the same time

4x8 minutes @ Z3 staying relaxed, Go by feel, Its not threshold, yet its not aerobic.

2 minutes recovery between each interval at Z3

NOTE: IF YOU ARE STILL CONSIDERED "EARLY SEASON" or "BASE TRAINING" the 8 minute intervals should be Z2 with walking (Z1) recoveries

Sample Day 2

1:15:00
39.7TSS
Recovery Bike

WU: 10 minutes Z1 free spin just moving the legs

WU part II: 5 minutes Z3 to break a light sweat

MAIN SET: 50 minutes Z2- Z2.5

COOL DOWN: 10 minutes free spin

Sample Day 3

1:34:00
103.1TSS
HIIT Hills (till eyes bulge) Descending skills

WU: 10 minutes easy

MAIN SET: 8-12 3:30 minutes of HARD hill climbing 

recovery down hill

Stand and get good jump the first 15 to 30 seconds, than get low into aero, than sit up and finish interval... don't over think it... do what you gotta do to get through interval

Recover on down hill descent (hit lap button to start next interval when ready

while going down hill, get down really low. See if you can get your going or bottom part of pelvis to rest on down tube. Chin should be close to neck piece. This allows you to lower your center of gravity and gives you more stability which means you are more are and athletes tend to feel more stable there.

This was a secret of Alistar Brownlee until IM posted a picture of his down hill riding style, It was deleted shortly after it was posted probably because they do not want other athletes to know such strategy... keep in mind at first it may feel scary and make you slower because you will want to hit the breaks... so just try it a few times and don't do anything you feel comfortable with, you will learn to adapt to position without getting scared, with time. Keep in mind that if you steer in this position your knees may hit the tire, so try it only on straights until you know what I'm talking about

MAIN SET PART II: Aerobic flush Z1-Z2, keeping intensity chill. Enjoy this segment...

Sample Day 3

0:35:00
26.7TSS
rec run "out n back"

Warm up: Low Z2 pace to start with...

Jog to a place about 18:30 minutes away( couple minutes does not matter)

Turn around, head back to where you started 

The second half should be slightly faster AT THE SAME HR INTENSITY. Is that possible for you?

Cool down: 5-10 minutes walking

Sample Day 4

1:15:00
79.7TSS
Recovery Jog/walk

Warm up: 15 minutes 182 spm, but very slow steady pace

After cautious and conservative warmup, start to open up stride which may cause your cadance to drop to 87-90.

You goal should be to "cruise" in a sub threshold state, trying to not look at watch, but traversing terrain in a very efficient and relaxed manner.

You "Checklist" thought should be "shoulders" relaxed, hands slightly externally rotated, and slightly braced abdominals.

Majority of workout might be high Z2 to low Z3 HR if done properly.

Cool down: Last 10 minutes WALKING, writing down any good ideas that went through your head during run

Sample Day 5

1:23:00
51.2TSS
Recovery Spin (2 bullets)

WU: 25 mins, gradually increasing intensity



MAIN SET: Than we just undulate easy effort just to keep the muscles moving. HR may be very low... but thats a good thing.

In the middle we threw a couple bullets or revolvers in there to keep you awake!

Than to more rounds of 6mins and 4 mins easy spinning.

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