SuperFly Coaching - 70.3 Build - Race (12 Weeks) - Masters athletes

Average Weekly Training Hours 11:58
Training Load By Week
Average Weekly Training Hours 11:58
Training Load By Week

this is a 12 week Build into race plan averaging 13 hours a week. This plan is designed for Masters (50+) athletes.

Sample Day 1
0:45:00
Basic strength routine in weight room

Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.

Sample Day 2
1:00:00
Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
Total: 2450-2550

Sample Day 2
0:45:00
Cru ints, mod hill, 3-4x5' @ 4-5aZ

BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!

Sample Day 3
1:00:00
Recovery spin

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.

Sample Day 3
1:15:00
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 4
1:00:00
Down ladder at T-pace

WU: 100 drill, 100 kick, 100 drill, 100 kick.
MS:
400 at T-pace. (T-pace is your olympic-distance swim pace per 100).
50 kick easy.
350 at T-pace.
50 kick easy.
300 at T-pace.
50 kick east.
250 at T-pace.
50 kick easy.
200 at T-pace.
50 kick easy.
150 at T-pace.
50 kick easy.
CD:
100 drill.
50 kick easy.
500 swim good form.
Total—3100

Sample Day 4
1:00:00
CI, hill

BT: Hill Cruise Intervals. Climb a 6-8 minute hill (4-6% grade), 4-5 times at heart rate zone 4-5a. Stay seated. Smooth pedaling. Higher gear than usual. 60-70 rpm.

Adam Zucco
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SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.