This Half Ironman Build-Peak-Race plan was designed for OVER-age-50 triathletes by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. There are two differences between this plan and the similarly titled plan for UNDER-age-50 triathletes. The first is the number of weeks (12 for OVER- and 11 for UNDER-50). The second difference is how often recovery weeks are scheduled. They are every third week in the OVER-50 plan and every fourth in the UNDER-50 plan.
For best results, start using this plan 12 weeks prior to your A-priority, half Ironman race so that it ends on your scheduled race weekend. Race-week workouts are labelled as intended for either a "Saturday Race" or a "Sunday Race." Follow these titles in order to do the proper workouts that week.
This plan is designed for an experienced triathlete. To start 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. 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 third week with volume significantly reduced for 4 to 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.
You must have a heart rate monitor (run) and power meter (bike) to manage workout intensity. Swim intensity is described using pace in yards (if swimming in a metric pool assume the distances are equivalent). (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 workouts were created using TrainingPeaks "Workout Builder" format. That means you may upload the day's workout to a device (heart rate monitor, power meter, indoor trainer, etc) in order to follow it precisely during the session. 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.)
The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent half Ironman race fitness.
If when making the purchase of this plan you include your email address when prompted you will receive further follow-up information directly from Joe Friel. Your feedback on this plan is also requested.
All the best for your training and racing!
Strength: WU 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15RM load). Second set is heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. 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.
(You may substitute a masters swim workout.) WU: Build effort on each rep.
100 swim, 50 drill (your choice), 100 swim, 50 drill, 100 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod (10”).
#6—50 fast, 50 easy, 100 mod. (60”)
Repeat #1, 2, 3.
CD: 150 easy with drills.
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)
BT: Cruise intervals. 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!
Run mostly in heart rate zones 1 and 2, as you feel, for 75 minutes. If feeling fresh make it mostly zone 2. Otherwise, adjust effort up and down to how you are feeling at the time.
Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Power in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
BT: Hill Cruise Intervals. Warm-up about 10 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times in power zone 4. Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down.
(You may substitute a masters swim workout.) WU: 5-10 minutes of mixed swimming and drills.
500 at 10 sec slower than T-pace (60sec rest).
300 faster than preceding pace (60sec).
200 faster than preceding pace (60sec).
200 faster than preceding pace (60sec).
100 faster than preceding pace.
CD: 1000 easy swim.