Rock Star Triathlete Academy 24 Week Advanced Half Ironman Plan

Average Weekly Training Hours 01:25
Training Load By Week
Average Weekly Training Hours 01:25
Training Load By Week

This complete 24 week training plan for a Half-Ironman or 70.3 distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or overall win!

The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .

Sample Day 1
0:30:00
Bike Lactate Test

Your training "heart rate zones" will be based off your lactate threshold. If you don''t do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. -----------------

If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. -----------------

Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. -----------------

30-Minute Time Trial for Estimating LT

-----------------

You will need a heart rate monitor

-----------------

Warm up for 10-15 minutes

-----------------

Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes

-----------------

Record your heart rate each minute for the last 20 minutes

-----------------

Calculate your average heart rate over the last 20 minutes

-----------------

This average heart rate figure is your estimated heart rate at your lactate threshold

-----------------

Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you''ll be testing for each sport.

Sample Day 2
0:30:00
T-Pace Test

WU: Start slow and gradually build pace/effort.
50 swim, 50 kick.
MS: This set will establish your T-time. After the warm-up, swim 100 yards/meters at a constant pace and good effort as if racing (about an 8 on a 1-10 scale). Record the time in your log and rest for 60 seconds. Repeat 4x for a total of 5 repeats. The average pace will be called your T-pace.
CD: At and easy pace/effort swim 50.
Total 1150 ------------------- Log-in to your TrainingPeaks account, then go to Preferences, then Pace Zones. Under "Zone 4", put your average pace for these 100 meter efforts. Subtract 5-10 seconds for each Zone above Zone 4, and add 5-10 seconds for each Zone under Zone 4. Now you have your swimming pace zones!

Sample Day 4
0:30:00
Run Lactate Test

Your training "heart rate zones" will be based off your lactate threshold. If you don''t do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. -----------------

If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. -----------------

Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. -----------------

30-Minute Time Trial for Estimating LT

-----------------

You will need a heart rate monitor

-----------------

Warm up for 10-15 minutes

-----------------

Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes

-----------------

Record your heart rate each minute for the last 20 minutes

-----------------

Calculate your average heart rate over the last 20 minutes

-----------------

This average heart rate figure is your estimated heart rate at your lactate threshold

-----------------

Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you''ll be testing for each sport.

Sample Day 6
1:00:00
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 7
0:45:00
Base building

On soft but firm surface, heart rate in zone 2-3 only. Pretty form and quick cadence. Practice pacing and heart rate control.

Sample Day 8
0:30:00
Trainer--spin-ups + dominant leg

Warm-up 5 minutes, then pedaling drills: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 6-8 times. Small chain ring.

Sample Day 13
1:04:59
Steady, moderate effort

Ride 5 minutes longer than previous week on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Ben Greenfield
|
Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.