Half-Distance Tri Base Period (UNDER 50) Power 13-19hrs/wk, Workout Builder Format

Author

Joe Friel

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 4 Swim, 5 Bike, 4 Run

Longest Workout

1:15 hrs swim
3:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman advanced power based hr based pace based tss based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This half-distance triathlon (S-2k/B-90k/R-42.2k) plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathlete's Training Bible. Having this book handy will help with many of the workouts presented in this training plan. A bicycle power meter is required (there is also a similar plan that is heart rate-based). It is best started 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the Half-Distance Build period (see Half-Distance Build-Peak-Race plans) which specifically prepares you for your A-priority race. The under-50 Build-Peak-Race plans are 11 weeks. You may use either a heart rate monitor or power meter to gauge the bike intensities of this plan.

While this plan is intended for the under-age-50 triathlete who has been racing for two or more years, it may also be used by older athletes who recover well within 48 hours after hard or long workouts and can train with 3 consecutive weeks of quality training before needing a recovery period. To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. Over 12 weeks of training you will increase your weekly volume from about 13 hours to around 19 hours including 4-5 swims, 4 to 6 bikes, 4 to 6 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth 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 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-distance race (be sure to count backwards from your race week to get the starting point for this plan right).

A power meter (bike) and heart rate monitor (run) are required. Swim workouts are based on pace per 100. Your power, heart rate, and pace zones should be established before starting this plan. (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.)

The plan was created using the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc) to help you follow it precisely. 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.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel (jfriel@trainingbible.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price) or a full refund.

Thanks again for your interest in my training plans. I hope your training and racing go very well this season.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:15
Training Load By Week
Average Weekly Training Hours: 14:15
Average Weekly Breakdown

Joe Friel

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 17 books on training including the best-selling Training Bible series. For more info go to his blog at www.jfrielsblog.com.

Back to Plan Details

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 on a stationary bike. For details turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 2

0:45:00
52.8TSS
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. Note that this workout uses RPE due to the very short intervals and walking recoveries.

Sample Day 2

1:00:00
49TSS
AE1. Easy Ride 1h power..

Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.

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

0:45:00
48TSS
AE1. Easy Run 45min HR/pace.

Run in heart rate or pace zone 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 3

0:30:00
686m
42.9TSS
SS1. Form work 30min.

For 30 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
48TSS
AE1. Easy Run 45min HR/pace.

Run in heart rate or pace zone 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.

Half-Distance Tri Base Period (UNDER 50) Power 13-19hrs/wk, Workout Builder Format

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