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ADVANCED 70.3 12 week plan (50yrs+), Coach email access, reusable, POWER [Bike] & HR [Run]

Author

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

All plans by this Coach

Length

12 Weeks

Plan Specs

triathlon half ironman advanced multi day power 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

POWER BASED ADVANCED 70.3 12 WEEK PLAN FOR ATHLETES 50 YEARS +


Using Coach Steve’s plan allowed me to structure my training better in the lead up to my A race including recognizing the importance of recovery and effective periodization meant that I clocked a PB on the day

Ian Allen


Plan outline
This 12 week plan will help any advanced triathlete to competitively finish their first 70.3 distance race or to improve on a previous HIM time, based on between 8 - 14 weeks training a week.

It is specifically designed for athletes over 50 years of age - as it uses a 2:1 recovery cycle and additional rest days for raining load/progression that will 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 either by pace, HR and/or power as appropriate.


Base/endurance building phase = 6 weeks
Build/race specific phase = 4 weeks
Taper = 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 and power
• 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 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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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
4:17 hrs 3:30 hrs
2:33 hrs 1:55 hrs
2:22 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:17 hrs 3:30 hrs
2:33 hrs 1:55 hrs
2:22 hrs 1:00 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

0:40:00
4.97mi
40TSS
Tempo run 8km

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

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

1km warm up
6km @10km pace or z3
1km cool down

Sample Day 2

0:45:00
1500m
60TSS
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

0:55:00
17.4mi
47.1TSS
Turbo set - threshold work [power]

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

Until the test is completed - use the perceived effort guidance outlined below

If you have a compatible version you should also be able to upload the session details to your device
Turbo set
10 mins warm up - easy
10 mins build up - build
15 mins hard - hard
10 mins build down - medium effort
10 mins cool down -

Sample Day 3

0:45:00
1900m
33.226789992138585TSS
Tech and 200s

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

Technique is key for good smooth and ultimately faster swimming

This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Main Set: [1500, 1700 total]

Drill # 1
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you

Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open

Drill # 3
Catch up: 2 x 50, 10 sec Rest
2 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke

Cool down: [200, 1900 total]
200m = 200 backstroke

Sample Day 3

0:45:00
5.59mi
50TSS
VO2 Max w/ 4 x 1000m @5km race pace jog 2min between

V02 sessions take the form of a medium run with short/sharp bursts throughout (5km pace) - the efforts in this run will be only 1km each and will have a 2min jog imbetween each

2km warm up easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km cool down

Sample Day 4

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

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 4

1:00:00
18.64mi
43.7TSS
Turbo - endurance focus [Power]

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 bike test completed in week 2 - perceived effort should feel easy

Session details
10 mins warm up zone 1
40 mins z2 main set
10 mins returning to z1 as cool down

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