HALF-DISTANCE TRIATHLON, BUILD-PEAK PLAN, UNDER 50, 13hpw, BIKE POWER METER, 11-WEEKS
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Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k
• Plan is intended for the experienced triathlete under age 50.
• Plan is for 11 weeks in the Build to Peak training periods, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.
“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
“Joe Friel is one of the world’s foremost experts on endurance sports.” —Outside magazine
“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan!” —Justin, amateur athlete
This half-distance triathlon plan for the under-50 athlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Going Long. Having these books handy will help with many of the workouts presented in the training plan.
Who is this plan for?
This plan is intended for the experienced triathlete under age 50. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent half-distance race fitness.
When should you start the plan?
For best results, start using this plan 11 weeks prior to your A-priority race so that it ends on your scheduled race weekend. Before starting this plan, you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)
What is the weekly volume?
Weekly volume is about 13 hours per week with 3–4 swims, 4 bikes, 4–5 runs (including bricks), and 1 strength session. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4–5 days and self-testing at the end of the week to measure progress. There are also fitness-building, race-simulation bricks most weeks. The last 3 weeks of this plan taper and peak you for the race. (The similarly titled plan for the Over-50 athlete is 12 weeks long instead of 11 weeks, and has recovery scheduled every third week instead of every fourth week.)
Do you need any devices or apps?
You must have a heart rate monitor (run) and power meter (bike) to manage workout intensity. Swim workouts are based on pace and expressed in yards. If swimming in a metric pool, merely assume the prescribed workout distances are equivalents. The workouts were created using the TrainingPeaks “Workout Builder” format so that they may be uploaded to a device (heart rate monitor, power meter, indoor trainer, etc.) and be followed precisely throughout the session. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)
After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:01 hrs||2:00 hrs|
|5:16 hrs||3:00 hrs|
|2:55 hrs||1:15 hrs|
|0:27 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:01 hrs||2:00 hrs|
||5:16 hrs||3:00 hrs|
||2:55 hrs||1:15 hrs|
||0:27 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor