This intermediate, comprehensive 16-week training plan is created for athletes gearing up for the challenge of half iron triathlon.
OVERVIEW:
• Weekly average training time: Approximately 9 ½ hours
• Weekly sessions: 2 swims, 3 bike, and 3 runs
• Weekday sessions max out at 1:15 in length with long rides and runs on weekends.
• Mondays are rest and recovery days
• There are two scheduled recovery weeks plus two week taper preceding race day.
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FOCUS:
• Strength/Endurance Emphasis: Specifically tailored bike and run workouts to prepare athletes for rolling to hilly race couses.
BIKE SESSIONS:
• Power Zone Prescriptions: Utilizing power zones for precision; a power meter or smart trainer is essential.
• ZWIFT Integration: Some bike sessions are designed around ZWIFT routes, enhancing engagement and performance. Being set up on Zwift is advantageous.
• TRAINING ZONES: Athletes should test and know their bike and run thresholds and have Coggan bike zones and Friel run zones setup in TrianingPeaks.
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RUN SESSIONS:
• Joe Friel Pace Zones: Prescribed running pace based on Joe Friel's zones, but adaptable to Perceived Exertion for simplicity.
• Long Run Focus: Heart rate zone OR Pace prescriptions for long runs, with Perceived Exertion as a viable alternative.
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SWIM SESSIONS:
• Pacing Assistance: A couple of swim test sets to assist with pacing, with the majority of workouts adaptable to Perceived Exertion.
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PHILOSOPHY:
• Bike Fitness for Stronger Runs: This program emphasizes bike strength/endurance to minimize fatigue at the start of the run.
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ADDITIONAL NOTES:
• Communication: Athletes are encouraged to reach out to me, especially regarding FTP testing and any questions or concerns.