Go Faster Cycling Intermediate Half Iron Man- 24 weeks
Author
Hunter Allen for Go Faster Cycling
Length
24 Weeks
Typical Week
2 Bike, 2 Swim, 2 Run, 1 Day Off
Longest Workout
0:49 hrs swim
3:30 hrs bike
1:30 hrs run
Plan Specs
triathlon half ironman intermediate power based tss based
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
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!
Stats
Sample Day 1
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.
----------
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.
---------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 2
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.
------
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).
------
Do 20 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4) .
------
CD: 15 minutes, ride at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Sample Day 3
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
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
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
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.
---------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 7
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.