NEW- Half-Ironman Base Period (OVER 50) Power-Based 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 (see similar title) is that brief rest periods are built in more frequently for over 50.

This plan is best started about 24 weeks prior to your first A race of the season. This plan is quite detailed, often including alternative workouts, yet easy to follow. The workouts use the TrainingPeaks "Workout Builder" so that the sessions may be uploaded to a power meter, GPS, indoor trainer, or other device so they may be followed precisely during the workout. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload the workouts in order to use this plan.)

A bicycle power meter is required to use this plan.

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 12 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.)

If when making the purchase of this plan you include your email address when prompted you will receive further follow-up information directly from Joe Friel. Your feedback on this plan is also requested.

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
36.7TSS
SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.

Sample Day 2
0:45:00
1372m
36.7TSS
AE1. Aerobic intervals/PDLC 1500y.

(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 3
1:00:00
60TSS
SS2. Isolated Leg Training 1h RPE..

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. Since you're training the nervous system, heart rate and power are not important here. Effort should remain low (about 4-5 on 0-10 RPE scale.

Sample Day 4
0:45:00
30TSS
AE1. Easy Run 45min HR/pace.

Run in heart rate zone or pace 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 4
0:45:00
1372m
36.7TSS
AE1. Aerobic intervals/PDLC 1500y.

(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 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, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 16 books on training including the best-selling Training Bible series. He is currently not accepting coaching clients.