Half-Distance Tri Base Period, Fast After 50 9-Day Week, Bike Power 8-14hrs 400-700TSS/week

Average Weekly Training Hours 10:42
Training Load By Week
Average Weekly Training Hours 10:42
Training Load By Week

This half-distance triathlon (S-2k/B-90k/R-42.2k) plan was designed by Joe Friel using the basic principles of The Triathlete's Training Bible AND those described in his book, Fast After 50. This plan is only for the OVER-age-50 triathlete. To successfully use it you MUST have a copy of his recent Triathlete's Training Bible edition 4. This 4th edition is necessary to understand the plan as you will be referred to certain portions that are associated with the workouts in the plan. Previous editions of the book won't work for this. (The book may be purchased at https://www.velopress.com/books/triathletes-training-bible/).

It will also help you to understand the plan if you've read Fast After 50 as the 9-day "week" is described there. (To purchase go to https://www.velopress.com/books/fast-after-50/#toc). This is a periodization plan designed for the older athlete who has found that he/she is not recovering as quickly as they did when younger.

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/speed-distance device is also recommended. (For a detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

The plan was created using the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc) to help you follow it precisely. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload the workouts in order to use this plan.)

This plan is best started about 24 weeks prior to your first half-distance triathlon A-priority race of the season. This plan is quite detailed, often including alternative workouts, yet it's easy to follow. (Should 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 started with less than 24 weeks until your race omit the first 1-3 weeks depending on your race date.)

Training volume is described as both workout durations and TSS. Seven-day volume starts at about 11 hours/420 TSS and builds to a peak of 14.5 hours/700 TSS. To start this plan you should be able to swim 45 minutes, bike 2 hours, and run 1 hour. 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, again, as described in Fast After 50.

The plan uses common tri language to describe the workouts along with structured workouts that may be downloaded to a device (watch or power meter head unit). 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). You should have heart rate (run and bike) and power (bike) zones set before starting this plan.

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

Sample Day 1
0:45:00
1554m
52.9TSS
SS1. PDLC form 45min.

PDLC Swim (intended to improve your swim technique which is what keeps most triathletes from improving their swim times).
Swim for the scheduled workout duration doing only 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. Focus on only one of these--your worst (“limiter”) of the 4. (20-30sec rest after each.) See The Triathlete's Training Bible. 4th edition for PDLC details.

Sample Day 1
0:45:00
13TSS
Anatomical Adaptation (AA)

Strength: After warming up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible 4th edition.

Sample Day 2
1:30:00
54TSS
AE1 Recovery Spin.

Do a very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Zone 1 power only. Light pressure on the pedals. Comfortably high rpm focusing on smooth pedaling skills. Upper body "quiet" with legs spinning easily.
OR, take the day off if very tired. Be ready for the next two days which are more important workouts.

Sample Day 3
0:30:00
914m
42.9TSS
SS1. PDLC Form work 30min.

For 30 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)

Sample Day 3
0:45:00
30TSS
AE1 Easy Run.

Run in heart rate or pace zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 4
1:00:00
43.2TSS
ME1 Tempo Intervals

On a mostly flat road or indoor trainer warm-up for about 10-15 minutes. Then do 3 x 6 minutes at power zone 3. Recover for 2 minutes after each interval by pedaling easily in power zone 1. Cool down for the remainder of the ride in zone 1.

Sample Day 4
0:45:00
13TSS
Anatomical Adaptation (AA)

Strength: After warming up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible 4th edition.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 16 books on training including the best-selling Training Bible series. He is currently not accepting coaching clients.