Includes Structured Workouts
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.
NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel (email@example.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price).