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Go Faster Cycling Beginner Half Iron Man - 24 weeks

Author

Hunter Allen for Go Faster Cycling

No Ratings

Length

24 Weeks

Refund Policy

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.

Plan Description

This Go Faster Cycling Plan built by Hunter Allen is the plan for a beginner Triathlete that wants to finish a Half easily and feel good at the end. It's not just a "survival" plan, but a plan that will have you finishing and feeling strong. O.k, you are going to be tired, but you aren't going to be crushed. 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:28 hrs 3:00 hrs
1:22 hrs 0:45 hrs
1:41 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:28 hrs 3:00 hrs
1:22 hrs 0:45 hrs
1:41 hrs 1:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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

1:00:00
50.9TSS
ENDURANCE Spin (1:00) 10' WU/CD

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Spin on the high end of your comfort range in your small chain ring throughout ride and work on pedaling form.
Terrain: Flat to Rolling
Cadence: High end of comfort range
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 3

0:30:00
200s variable pace

WU: Build effort on each rep.

50 swim, 50 kick, 50 swim, 50 kick, 50 swim.

MS: Each numbered set is done non-stop as a 200.

#1—100 easy, 50 mod, 50 fast (20”).

#2—50 easy, 100 mod, 50 fast (30”).

#3—50 easy, 50 mod, 100 fast .

CD: 150 easy with drills.

Total: 1000

Sample Day 4

0:40:00
Group, zones 1-3.

Run with a group, but keep the effort moderate--heart rate in zones 1-3. If it's too fast, run alone. Be smart.

Sample Day 5

0:45:00
200s

WU:

2 x 100 descending times (30”).

2 x 50 kick with second one faster (30”).

MS:

3 x 200 fast with 50 kick easy between 150s.

100 kick steady.

CD: 100 easy swim.

Total—1200

Sample Day 6

2:00:00
104.6TSS
ENDURANCE Ride (2:00)

WU: 10-20 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 7

1:00:00
Trails, Zones 2-3.

Heart rate in zones 2-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.

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