Half-Ironman Base Period (UNDER 50) Power or HR 13-19hrs/wk.

Average Weekly Training Hours 14:22
Training Load By Week
Average Weekly Training Hours 14:22
Training Load By Week

This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathlete's Training Bible. 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-Ironman Build period (see Half IM 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-Ironman race (be sure to count backwards from your race week to get the starting point for this plan right). Your power and heart rate 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.)

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. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 2
0:45:00
Aerobic Intervals.

(You may substitute a masters swim workout.) Warm-Up: 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.
Mainset: 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).
Cool down: 200 easy swim.
Total: 1500.


OR DO AN ALTERNATIVE PDLC SWIM (your choice) AS FOLLOWS:
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each). See "Pre-Activity Comments" below for the details of PDLC.

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 run 4-5x20 seconds fast on a soft, gentle downhill (such as a grassy park or dirt road). 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 2
1:00:00
Easy Ride.

Easy Ride.
Ride in heart rate or power zones 1-2, all 1 zone if using only HR. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3
0:30:00
Drills, 6x50.

Warm-up + drills for your technique limiter--posture, direct, length or catch (see details below under "Pre-Activity Comments"). Then swim 6x50 at a moderate effort while focused only on your limiter (start a new one every 90 seconds). Long, easy cool down.

OR DO AN ALTERNATIVE PDLC SWIM (your choice) AS FOLLOWS:
Swim for the scheduled workout duration doing only 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)

Sample Day 3
0:45:00
Base Maintenance.

On soft but firm surface, heart rate in zones 1-2 only or very easy effort. Pretty form and quick cadence.

Sample Day 4
1:00:00
Easy Ride.

Easy Ride.
Ride in heart rate or power zones 1-2, all 1 zone if using HR only. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm.

Joe Friel
|
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.