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INTERMEDIATE 70.3 20 week plan (50 yrs+), Coach email access, reusable, HR based

Author

Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

All plans by this Coach
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Length

20 Weeks

Plan Specs

triathlon half ironman intermediate multi day hr based pace based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

HR BASED INTERMEDIATE 70.3 20 WEEK PLAN FOR ATHLETES 50 YEARS+



I purchased a triathlon 70.3 training plan off Smart Endurance Solutions. It has been a well laid out plan that challenges me yet isn't so challenging as to deter me from training. It also provided a good balance of swim, cycle and run training.

Craig Wilson




Click here to read my growing list of testimonials from satisfied clients


Plan outline
This 20 week plan will help any Intermediate triathlete who has already completed a HIM and is looking for a more competitive time/placing based on between 7 - 12 hours training per week.

It is specifically designed for athletes over 50 years of age - as it uses a 2:1 recovery cycle and additional rest days that should minimize risk of over training injuries

Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in.


Base or fitness/stamina development = 12 weeks
Build or race specific training = 6 weeks
Taper or readying yourself for race day = 2 week
2 week progression:1 week recovery cycle


What do you get in this plan?
• FREE 30 day access to training peaks premium subscription
• FREE strength and conditioning guide
• Unlimited email access to the author
• Training zones using feel, heart rate or pace
• Includes test sessions to map out your specific zones and monitor/re-evaluate throughout plan
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and/or Zwift from compatible device
• Ability to re-use your plan as many times as you require


Kick off Emails During checkout, you can check a box to share your email address. By selecting this – this helps me send you an introduction/kick off email with hints/tips and your free 30 day Training Peaks premium coupon. It also gives you access to the best email to ask any questions you have on your training journey!


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Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.





Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:14 hrs 1:00 hrs
3:02 hrs 5:00 hrs
4:06 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:14 hrs 1:00 hrs
3:02 hrs 5:00 hrs
4:06 hrs 4:00 hrs
—— ——

Training Load By Week


Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Sample Day 1

0:50:00
6.21mi
50TSS
Tempo run

Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Exact details for HR will be available from workout builder below after run test is completed and details entered in your profile - until then use perceived exertion guidelines as outlined below

If you have a compatible version you should also be able to upload the session details to your device

Session details
1km @zone 1 or easy pace to warm up
8km @zone 3 or 10km race pace
1km easy cool down

Sample Day 2

0:45:00
1500m
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT


Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial


Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 2

1:00:00
17.4mi
53.3TSS
Turbo - endurance focus..

Endurance set - we will use these in the beginning to build the "foundation of the house" aka underlying stamina ... these sessions should always be kept in z1-z2 range.

Until HR zones are mapped out via the bike test - this endurance turbo should be based on a perceived exertion of easy


Try to keep cadence in region of 80-90 rpm

Even at easy efforts - these sessions tend to be sweaty affairs make sure you have a towel and fluids close to hand

Session details
10 min z1
40 min z2
10 min z1

Sample Day 3

0:50:00
1700m
73.88TSS
Swim session - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner


Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1000m, 1500m Total]
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB

Take 30 secs rest between each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)

Cool down [200m, 1700m total]
200 m back stroke easy

Total session distance = 1700

Sample Day 3

1:04:00
18.64mi
56.8TSS
Strength Turbo v2

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your cycling strength - great for climbing or even better raw power on the flats

warm up: 10 min progressive

Spins Ups: 5 x (30s @120+ rpm, 1:30 easy)

Over-geared NB watch cadence!
3 TIMES x 10mins Over-Geared, ~Zone 3 @60-70PRM
3mins easy @90 RPM

Upper body perfectly still. Heart and lungs should be ok, but legs are feeling it a bit.

5 min cool down and stretch

Sample Day 5

0:50:00
6.21mi
65TSS
Run test..

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones

NB needs GPS device and HR monitor device

Please ignore the target distance - indicative only - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 6

2:24:00
37.28mi
120TSS
Long bike endurance focus

Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Exact details for HR will be available from workout builder below after bike test is completed and details entered in your profile

If you have a compatible version you should also be able to upload the session details to your device

This session involves an easy warm up of 10km (zone1) and then main set of 40km (zone2) and a cool down of zone1

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