This Half Ironman Build-Peak-Race plan was designed for OVER-age-50 triathletes by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. Having this book handy will help with many of the workouts presented in this training plan. There are two differences between this plan and the similarly titled plan for UNDER-age-50 triathletes. The first is the number of weeks (12 for OVER- and 11 for UNDER-50). The second difference is how often recovery weeks are scheduled. They are every third week in the OVER-50 plan and every fourth in the UNDER-50 plan.
For best results, start using this plan 12 weeks prior to your A-priority, half Ironman race so that it ends on your scheduled race weekend.
This plan is intended for an experienced triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs (including bricks) and 1 strength session. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building, race-simulation brick (bike+run) workouts most weeks. The last 3 weeks of this plan taper and peak you for the race.
A heart rate monitor is needed for the bike and run workouts to manage intensity. Swim workout intensity is described using pace. Swim sessions are described in yards. If swimming in a metric pool assume the distances are equivalents. (For detailed description of how to set your zones for heart rate and pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)
The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent half Ironman race fitness.
This plan was created using the TrainingPeaks "Workout Builder" feature. That means individual workouts may be uploaded to a device; such as power meter, heart rate monitor, indoor trainer, etc; so that you may precisely follow it during the workout. (It's not necessary to upload workouts in order to use 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.
All the best for your training and racing!
Strength: WU 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15RM load). Second set is heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible.
(You may substitute a masters swim workout.) WU: Build effort on each rep.
100 swim, 50 drill (your choice), 100 swim, 50 drill, 100 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod (10”).
#6—50 fast, 50 easy, 100 mod. (60”)
Repeat #1, 2, 3.
CD: 150 easy with drills.
OR ALTERNATIVE PDLC SWIM (your choice)
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)
BT: Cruise intervals. Warm- up about 10 minutes. Then on a moderately steep hill (about 4-6% grade) that takes about 3-5 minutes to run up do 3-5 intervals. Get in about 15 minutes of total uphill interval time. Build to heart rate zone 4 by the top on each. Perceived exertion by half way up should be about 7 on a 10 scale. Recovery is your descent time. Jog easily and walk coming back down after each. Do a short cool down. Good form!
Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Heart rate in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Run mostly in heart rate zones 1 and 2, as you feel, for 75 minutes. If feeling fresh make it mostly zone 2. Otherwise, adjust effort up and down to how you are feeling at the time.
(You may substitute a masters swim workout.) WU: 5-10 minutes of mixed swimming and drills.
500 at 10 sec slower than T-pace (60sec rest).
300 faster than preceding pace (60sec).
200 faster than preceding pace (60sec).
200 faster than preceding pace (60sec).
100 faster than preceding pace.
CD: 1000 easy swim.
BT: Hill Cruise Intervals. Warm-up about 10 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times building to heart rate zone 4 by the top (you may only get to z3 depending on your fitness--more fit, lower HR). Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down.