This half-distance triathlon (S-2k/B-90k/R-42.2k) plan was designed by Joe Friel for the UNDER-AGE-50 advanced and well-experienced triathlete using the principles of The Triathlete's Training Bible (there is a similarly titled plan for the OVER-50 triathlete). Having this book handy will help with many of the workouts presented in this training plan. This UNDER-50 plan takes you through the last 11 weeks of training culminating with your race.
Before starting this plan you should have completed a Base training period and be able to train at least 15 hours per week. This 11-week plan includes two Build periods of four weeks each, two weeks of Peak period and ends with the week of your A-priority, half-distance race. The key to the success of this plan is the race-specific intensity inserted at just the right times.
This plan is intended for the UNDER-50 triathlete who has been racing for two or more years but may also be used by older athletes who have found that they recover quickly. In the Build weeks there are 3 weeks of quality training before a recovery period of 5 days (in the OVER-50 plan it is 2 weeks of quality training before a recovery period).
It was created using the TrainingPeaks "Workout Builder" format so that workouts are highly structured and may be uploaded to a device (heart rate monitor, GPS, indoor trainer, etc) or app so that the they may be closely followed. 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 workouts in order to use this plan.)
For this plan you need a heart rate monitor to manage workout intensity on the bike and run workouts. Swim intensity is based on pace per 100. Your training zones should be established before beginning this plan. (For 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.)
To start this plan you should be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 7-8 hours, the two Build training weeks in each four-week block are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathlete's Training Bible.
The plan uses common triathlon language to describe the workouts and is easy to follow as you may see by reading the sample workout previews. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.
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.
Strength: WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details on strength training go to http://trainingbible.com/Resources/ and then scroll down to TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible
(You may substitute a masters swim workout.) WU: All easy.
100 swim, 100 drill (your choice), 100 pull buoy, 100 swim.
3 x 100 mod (10sec rest).
1 min rest.
3 x 100 mod (10sec).
1 min rest.
3 x 100 mod (10sec).
4 x 75 (20sec) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim.
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 3-4 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.
For 30 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)
Ride in heart rate zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.
Run in heart rate 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.