Browse More Plans

HALF-DISTANCE TRIATHLON, BUILD-PEAK PLAN, OVER 50, 13hpw, BIKE POWER METER, 12-WEEKS

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Joe Friel

All plans by this Coach
4.54 (26)

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description



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 an experienced triathlete over age 50.
• Plan is for 12 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
 


 
This half-distance Build-Peak-Race plan for over-50 triathletes 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 an experienced triathlete over age 50. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent half-distance race fitness.
 

When should you start the plan?


For best results, start using this plan 12 weeks prior to your A-priority, half-distance race so that it ends on your scheduled race weekend. Race-week workouts are labelled for either a “Saturday Race” or a “Sunday Race” based on the day your race is on. 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. Exceptions are the R&R weeks every third 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 three weeks of the plan taper and peak you for the race. (The major difference between this plan and the similar one for Under-50 triathletes is that this plan is 12 weeks instead of 11, and recovery is scheduled every third week instead of every fourth week.)
 

Do you need any devices or apps?


For this plan, you need a heart rate monitor (run) and a 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). 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 may be followed precisely during 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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:13 hrs 3:00 hrs
2:42 hrs 1:10 hrs
3:06 hrs 2:00 hrs
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:13 hrs 3:00 hrs
2:42 hrs 1:10 hrs
3:06 hrs 2:00 hrs
0:27 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.joefrielsblog.com.

Sample Day 1

0:30:00
SM, 2 Sets.

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 on strength training turn to Chapter 13 in The Triathlete's Training Bible (4th edition) or go here https://joefrielsblog.com/muscular-force-training-for-triathlon/.

Sample Day 2

1:00:00
53.3TSS
ME3. Cruise Intervals on Hill (5x4min) 1h HR.

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!

Sample Day 2

1:00:00
2149m
64TSS
AE3. 200s variable pace 2350.

(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.
Total: 2350

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

1:00:00
30.3TSS
AE1. Recovery Spin 1h power..

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.

Sample Day 3

1:15:00
80TSS
AE2. Base Maintenance Run 1.25h HR.

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.

Sample Day 4

1:00:00
57.9TSS
ME2. Hill Cruise Intervals 1h (6-8 min hill) power..

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.

Sample Day 4

1:00:00
2103m
64TSS
ME1. Descending ladder 2300.

(You may substitute a masters swim workout.) WU: 5-10 minutes of mixed swimming and drills.
MS:
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.
Total—2300+

$129.00 - Buy Now