HALF-DISTANCE TRIATHLON, BUILD-PEAK PLAN, "FAST AFTER 50" 9-DAY WEEKS, 13hpw, BIKE POWER, 12-WEEKS
Joe FrielAll plans by this Coach
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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 Build to Peak training periods, culminating with your race.
• 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 plan for over-50 triathletes 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 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,” and the concept of periodic high-intensity interval workouts to boost aerobic capacity (VO2max). To purchase, go here.
Who is this plan for?
This plan is intended for a triathlete over age 50 who has found that he or she recovers more slowly than just a few years ago. It uses 9-day “weeks” instead of the standard 7-day in order to optimize recovery, as explained in the book Fast After 50. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.
When should you start the plan?
Start this plan 12 weeks prior to your first half-distance, A-priority race of the season. (There is a “Fast After 50” Base period plan for the 12 weeks preceding the start of this plan.) You should be able to swim 1 hour, including long (400m) intervals, bike 2.5 hours, and run 1.5 hours. 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 throughout the first 9 weeks ranges from about 9–13 hours and 500–700+ TSS. 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 and The Triathlete’s Training Bible, 4th Ed. In the last 3 weeks you will taper down to the race with 7-day volume starting at 11 hours and 600 TSS.
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 is also recommended. The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device or app. (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 in order 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|
|5:42 hrs||2:30 hrs|
|2:55 hrs||1:50 hrs|
|2:28 hrs||1:03 hrs|
|0:27 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:42 hrs||2:30 hrs|
||2:55 hrs||1:50 hrs|
||2:28 hrs||1:03 hrs|
||0:27 hrs||0:30 hrs|