Go Faster Cycling Intermediate Half Iron Man- 24 weeks

Average Weekly Training Hours 06:58
Training Load By Week
Average Weekly Training Hours 06:58
Training Load By Week

This Go Faster Cycling plan is the plan for a intermediate Triathlete that wants to finish a Half easily and feel strong at the end. You know you can finish a half no worries, but you want to push it a bit and see where the edge of the envelope might be. This plan will require you to use at least 10 hours a week in order to get in the three sports. I have written this so you don't need a power meter, but it will be helpful if you did. You will need a heart rate monitor though. These are the same workouts that I have given my triathletes and I know if you stick with the plan, you'll go great!

Sample Day 1
1:30:00
76.3TSS
ENDURANCE Ride (1:30)

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2
1:31:20
85.1TSS
ENDURANCE with FTP Bursts 4 x :10/10 & TEMPO 1 x 20 (1:30)

WU: 15 minutes steady and smooth, getting the legs working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) for 41 minutes. Every 10 minutes do a 10 second Burst at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5).
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Do 20 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4) .
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CD: 15 minutes, ride at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
0:40:00
75s descending

WU:

50 pull, 50 kick, 50 swim done twice.

MS: Recoveries are indicated in parentheses as seconds.

3 x 75 descending times (30”).

50 kick easy.

3 x 75 descending times (30”).

50 kick easy.

3 x 75 descending times (30”).

50 kick easy.

1 x 75 fastest of workout (easy 25 swim).

CD: 100 easy swim.

Total—1150

Sample Day 4
0:30:00
20 minutes in heart rate zone 3.

Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

Sample Day 5
0:45:00
Continuous swim

WU: 10 minutes alternating slow-fast pacing. Play with different strokes

while warming up.

MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Total: 45 minutes

Sample Day 6
2:15:00
120.4TSS
ENDURANCE Ride (2:15) 10' CD

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
1:00:00
Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.