This is a short-term Build and Peak Plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Sunday race. The plan starts 6-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.
W/U 300, 4x75 - 25K, 25DR, 25, 300
4x100 @ T-Pace + :02 (2:00/2:30SI)
1x800 @ T-Pace Swim first 100 @ T-Pace and hold on
6x100 DESC 2-2-2 (2:00/2:30SI)
C/D 6x50 Free/Back (:20)
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
BT: Grass intervals. Warm up + 4 pick-ups. Then 5 x 3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
W/U 800 Choice
3x300 DESC 1-3 (:40)
3x200 DESC 1-3 (:30)
3x100 DESC 1-3 (:20)
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
5 min easy
:30 intervals, alternating between 100 rpm and 80 rom
10 min ez riding at 95+ rpm
MS: 30 min Z2/RPE 10-12/CP 180
do first and last 10 in aero position
CD: 5 min
Tip: use same bike set up as race day