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HALF DISTANCE CARBOHYDRATE PERIODIZATION (ADVANCED) by ALES SUHADOLNIK

Author

Ales Suhadolnik

All plans by this Coach

Length

22 Weeks

Plan Specs

triathlon half ironman advanced time goal multi day pace based tss based

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Plan Description

We offer you an advanced training plan to improve your performance in the half distance triathlon. The plan is based on a higher training intensity and the minimum required quantity. Our ideology is based on a smarter training in terms of a successful combination of family, work and training, and in this context, higher intensity is exactly what you need. In this way you will extract the maximum from your body if you only follow the plan. Training is upgraded with the appropriate periodization of the macronutrients. We are very much different because our basic ideology in this field is the periodization of carbohydrates depending on the period, intensity and duration of the training. We are also strongly convinced that the restriction of carbohydrates and adding fats to the diet improves the aerobic ability of the athlete.

For successful execution of the plan, you need a power meter for cycling. You need a heart rate monitor and a garmin or similar sports watch for running and to measure swimming pace.

Training plan is divided into different zones. Low aerobics (LA), medium aerobics (MA), high aerobics (HA), thresholds, minimum speed that provokes maximum oxygen consumption (vVO2max), minimum power that provokes maximum oxygen consumption (pVO2max), lactate intervals and high intensity interval training (HIIT).

During the first 2 weeks of training you will gradually adapt to the LCHF diet by gradually reducing carbohydrates in your diet and adding fat. In the third week, when you are well adapted, you will be tested in all three disciplines. The swimming test is a 400+200m test. You will run a 20 minutes all out run test and a 20 minute all out test on the bike. All tests are intended for setting up zones.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:46 hrs 3:15 hrs
386m 3,000m
2:52 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:46 hrs 3:15 hrs
386m 3,000m
2:52 hrs 2:00 hrs

Training Load By Week


aleš suhadolnik

ALESSUHADOLNIKTHECOACH

AleŇ° is an applied kinesiologist, with experience coaching long distance triathlon national team athletes and many age groupers. He completed his MD in the area of central and peripheral fatique and now he is doing his PhD on macronutrients periodization and ketones utilization on endurance athletes. His background in academic worlds and competing as triathlete, inform his mindful but competitive approach. He is fueled by his passion for understanding the physiology of endurance

Sample Day 1

0:30:00
LA

10 minutes slow warm up. Then 15 minutes low aerobic run on up to your previous 75% threshold speed. + 5 minutes cool down

Sample Day 2

1:10:00
54.27019897963296TSS
LA

20 minutes slow warm up to your previous low aerobic. Then 45 minutes low aerobic steady state ride + cool down for 5 minutes

Sample Day 3

0:40:00
31.6TSS
LA + MA

10 minutes slow warm up. Then 25 minutes run easy and at 15th, 20th, 25th and 30th minute do 2 minutes of middle effort + finish with 5 minutes of slow running

Sample Day 4

1:20:00
56.1TSS
LA + MA

15 minutes slow warm up. Then 60 minutes ride easy and at 20th, 30th, 40th, 50th and 60th minute do 2 minutes of middle effort + cool down for 5 minutes

Sample Day 6

0:50:00
41.8TSS
LA + HIIT

10 minutes slow warm up. Than 35 minutes run on low aerobic. Then continue with low aerobic run and at 15th, 20th, 25th, 30th, 35th and 40th minute of training do 25" all out efforts + finish with 5 minutes of slow running

Sample Day 7

1:20:00
60.3TSS
LA + HIIT

20 minutes slow warm up. Then 30 minutes low aerobic with 3 x 20 seconds of accelerations on 40th, 44th and 48th minute of training. Then continue with 25 minutes on low aerobic with 5 x 25" all out efforts. Start all out efforts every 4 minute (25 seconds all out and then 3 minutes 35 seconds recovery ride) + cool down for 5 minutes

Sample Day 8

0:40:00
30.3TSS
LA

10 minutes slow warm up. Then 25 minutes low aerobic run on up to your previous 75% threshold speed. + 5 minutes cool down

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