70.3 Santa Rosa, Half Ironman, 12 Week plan, Start 5-4-19, Power, 7-27-19

Average Weekly Training Hours 09:11
Training Load By Week
Average Weekly Training Hours 09:11
Training Load By Week

Welcome to the first step of your training for 70.3 Santa Rosa. This is a long journey to become a finisher but together we will make this race the most memorable and most fun race you have ever competed in. Please scroll through and if any questions arise please write them down and feel free to contact me at any time.

This plan is designed to prepare you to have your best experience at your 70.3 IM event. This has plan has been designed for athletes that have either competed in Olympic (ITU) distance races or Half IM (70.3) races in the past. This plan is power based, if you would like to use a plan that has bike workouts that use HR we have those as well. Please find these workouts in the TrainingPeaks store.

This plan has been built around three, four-week long training periods: The first period is designed as preparation period in which volume will increase as well as intensity. The second will be your build period which is designed to be the "meat and potatoes" of your training plan. This is where you will see the most improvement in both fitness and measurable data. Finally, we have the peak and taper period, this will be the last few sessions before your event. This is the most important training sessions you will face as these will determine how your race will be dictated.

This is designed around a simple idea of: 1 rest day (Mondays), 2-3 bike and run workouts, 3 swim workouts, 1 strength day and 1 brick (usually a bike/run brick). The average week has eight hours’ worth of workouts planned and range from six hours to ten hours in weekly training.

This plan is the most comprehensive and user-friendly plan you will find. Only plans from Finish Strong Endurance come with this amount of support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email finishstrongendurance@yahoo.com and I will respond within 24 hours.

As stated this plan assumes that you have competed in some sort of mid to long distance triathlon in the past, please be able to:

 Swim: 500 (yds/m) continuously
 Bike: 2.5 hour
 Run: 1.5 hour

If you have any questions please visit finishstrongendurance.com or email Dylan directly at: finishstrongendurance@yahoo.com.

Sample Day -48
Swim Test

Please refer to training guide for zone descriptions.

Sample Day -46
Run Test HR

The challenge will be proper pacing. You ideally
want to pick an effort / pace that you can maintain throughout the 30-minute
duration. If you slow down a lot at the end, you started too fast.

Sample Day -6
Open water simulation

This workout is to simulate race day prep. First set focus on the start, first 20-30 strokes hard. Second set 3x 20-30 hard strokes. Third set push to be 30" faster then first two.

Sample Day 1
Race Intensity Swim-Half Iron

Sample Day 8
Open water sighting

When you practice sighting every 3rd or 4th stroke, you should complete the normal breath then turn your head to look forward. Place your head back in the water after sighting a landmark at the end of the pool. You might want to lean a kickboard up against the wall, or use a chair or other fixture as a point for sighting. Keep the flow of breathing and sighting even throughout the drill. In open water swimming you will sight less often, but there will be times when you need to sight frequently to make sure you are on course and in position.

Sample Day 15
Disaster recovery

Sample Day 20
1/2 Marathon Tempo effort x6

High tempo efforts.

Dylan Hebert
Finish Strong Endurance

Services: Running, cycling and triathlon training plans for all distances and abilities. All training plans include a training guide, as well as email support throughout training.

Specialties: 5k, 10k, Half Marathon, Cycling, Olympic and 70.3 Triathlon Training as well as Racing, Season Planning, Mental Skills Training, Exercise Physiology, and bike fitting for local athletes.