HALF-DISTANCE TRIATHLON, BASE PLAN, "FAST AFTER 50" 9-DAY WEEKS, 8-14hpw, BIKE POWER METER, 12-WEEKS
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Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k
• Plan is intended for an athlete over age 50.
• Plan is for 12 weeks in the Base training period and will prepare you for the Build period.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.
This half-distance Base plan for the over-50 triathlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Fast After 50.
Do you need books for this plan?
To successfully use this plan, you MUST have a copy of the 4th edition of The Triathlete’s Training Bible (published 2016) as you will be referred to certain portions of the book that are associated with the workouts in the plan. You may purchase the book here. Fast After 50 will also help you understand the plan, especially the 9-day “week.” To purchase, go here.
Who is this plan for?
This is a periodization plan designed for the older athlete who has found that he or she is not recovering as quickly as they did when younger. By the end of 12 weeks you will have excellent base fitness and be ready to start the Build period 12 weeks prior to your A-priority, half-distance race. (There is also a Fast After 50 plan for that part of your season.)
When should you start the plan?
This plan is best started about 24 weeks prior to your first half-distance, A-priority race of the season. If you start the plan more than 24 weeks prior to your race, repeat the last 2–3 weeks of the plan as needed to “fill in” the gap. If you start with less than 24 weeks until your race, omit the first 1–3 weeks, depending on your race date. To start this plan, you should be able to swim 45 minutes, bike 2 hours, and run 1 hour. You should have heart rate (run and bike) and power (bike) zones set before starting this plan. (For more on how to set your zones for heart rate, power, or pace, read this.)
What is the weekly volume?
Training volume is described as both workout durations and TSS. Seven-day volume starts at about 11 hours and 420+ TSS and builds to a peak of 14.5 hours and 700+ TSS. In over 12 weeks you will increase your volume by doing 3–4 swims, 3–5 bike rides, 3–4 runs, and 1–2 strength workouts in each 7-day period. After 16 days of focused training, there are 3–4 days of recovery followed by 1–2 days of swim, bike, and/or run testing, as described in Fast After 50.
Do you need any devices or apps?
You should have a power meter on your bike to gauge the intensities of this plan. For running, a heart rate monitor will do, but a GPS device is also recommended. The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts to use this plan.)
After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:47 hrs||1:10 hrs|
|5:22 hrs||3:00 hrs|
|2:30 hrs||1:45 hrs|
|1:02 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:47 hrs||1:10 hrs|
||5:22 hrs||3:00 hrs|
||2:30 hrs||1:45 hrs|
||1:02 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor