This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathletes Training Bible. Before starting this plan you should have completed a Base training period and be able to train at least 16 hours per week. This 11-week plan includes two Build periods, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance/70.3 race. The key to the success of this plan is the race-specific intensity inserted at just the right times. This plan is intended for the under-age-50 triathlete who has been racing for two or more years but may also be used by older athletes who recover well within 48 hours and can train with 3 weeks of quality before taking a recovery period of 5 days. You may use either heart rate or power on the bike to manage workout intensity. To start this plan you should be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 9 hours, the Build training weeks are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathlete's Training Bible. The plan uses common triathlon language to describe the workouts and is easy to follow as you may see by clicking the plan preview above. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-Ironman race. (For 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.)
Strength: WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes 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).
You may substitute a similar masters swim session for this workout.
WU: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10sec) moderate.
Rest 2 minutes.
Swim 300 easy.
6 x 50 relaxed speed (15sec).
CD: 200-300 easy swim.
BT: Cruise intervals on Hill. Warm- up about 10 minutes. Then on a moderately steep hill (about 4-6% grade) that takes about 3-5 minutes to run up do 3-5 intervals. Get in about 15 minutes of total uphill interval time. Build to heart rate zone 4 by the top on each. Perceived exertion by half way up should be about 7 on a 10 scale. Recovery is your descent time. Jog easily and walk coming back down after each. Do a short cool down. Good form!
Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.
Swim for the scheduled workout duration doing only 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. Focus on only one of these--your worst (“limiter”) of the 4. (20-30sec rest after each)
POSTURE: head in neutral position (nose pointing at bottom of pool). DIRECTION: extended arm pointing directly forward at wall (no crossover). LENGTH: Extended arm reach is so long that body rolls slightly onto side. CATCH: At full arm extension fingers point at bottom of pool and maintain that position until hand exits.
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Run with heart rate in zone 1 on a 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.