Half-Ironman Base Period (OVER 50) Power or HR 9-14hrs/wk.

Average Weekly Training Hours 10:25
Training Load By Week
Average Weekly Training Hours 10:25
Training Load By Week

This plan was designed by Joe Friel using the principles of The Triathletes Training Bible for the OVER-age-50 athlete. The major difference between this and the under-50 plan is that brief rest periods are built in more frequently for over 50. You may use either a heart rate monitor or power meter to gauge the intensities of this plan. This plan is best started about 23 weeks prior to your first A race of the season. This plan is quite detailed, often including alternative workouts, yet easy to follow. To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. Over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours including 3 swims, 2 to 4 bikes, 3 to 4 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. The plan uses common tri language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority, half-Ironman race. You should have heart rate and power zones set before starting this plan. (For a 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.)

Sample Day 1
1:00:00
AA, 3-4 sets

Strength: After warm up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of 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. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 2
0:45:00
Aerobic ints

(You may substitute a masters swim workout.) WU: 100 swim easy, (10 seconds rest), 50 moderately fast, (10 seconds rest), 100 swim moderate, (10 sec rest), 50 swim moderately fast, (10sec rest), 100 swim build speed, (10 sec), 50 swim fast.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 moderate (10sec rest between).
Rest 2 minutes.
300 slow and easy. Form!
6 x 25 relaxed speed (15 sec).
CD: 200 easy swim.
Total: 1500


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)

Sample Day 2
0:45:00
Basic Strides

Basic strides (this is best outdoors but may be done on a treadmill). Warm up with a 15- to 20-minute easy run. Then do 4-5x20 seconds fast on a soft, gentle downhill (such as a park). Run at approximately 400m race pace--not quite all out speed. Relax. Walk (yes, "walk") back to start point for each recovery. Run easily in zone 1 to cool down to complete the planned workout duration.

Sample Day 3
1:00:00
Indoors-Isolated Leg Training

Isolated Leg Training (ILT) on indoor trainer. After warm-up alternate 20-60 seconds with 1 leg/foot only--the other on a chair. Get a total of 7-10 minutes of ILT on each leg in this workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 4
0:45:00
Aerobic ints

(You may substitute a masters swim workout.) WU: 100 swim easy, (10 seconds rest), 50 moderately fast, (10 seconds rest), 100 swim moderate, (10 sec rest), 50 swim moderately fast, (10sec rest), 100 swim build speed, (10 sec), 50 swim fast.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 moderate (10sec rest between).
Rest 2 minutes.
300 slow and easy. Form!
6 x 25 relaxed speed (15 sec).
CD: 200 easy swim.
Total: 1500

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)

Sample Day 4
0:45:00
Base building

Run easily on a soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

Sample Day 5
1:00:00
AA, 3-4 sets

Strength: After warm up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of 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. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.