This 11-week Half Ironman/70.3 Build-Peak-Race training plan requires the use of a bicycle powermeter. The difference between this plan and the other Power-Based Half Ironman (Under 50) plan also listed here is that the bike intensity in this one is based on the Coggan power zones rather than on Critical Power (for example, CP30). To find out more about how to establish your power zones click on the "Using Heart Rate, Power & Pace" link underneath Joe Friel's picture on this page (or at http://tinyurl.com/kwnlh8). Power zones will need to be established before the first bike workout in this plan. This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathletes Training Bible. All bike workouts are described using power. Before starting this plan you should have completed a Base training period and be able to train at least 16 hours per week. This 11-week plan includes two Build periods, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance race (accomodations are made for both Saturday and Sunday races). The key to the success of this plan is the race-specific intensity inserted at just the right times. This plan is intended for the under-age-50 triathlete who has been racing for two or more years but may also be used by older athletes who recover well within 48 hours and can train with 3 weeks of quality and higher quantity before starting a recovery period of 5 days. To start this plan you should have a powermeter and be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 9 hours, the Build training weeks are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathletes Training Bible. The plan uses common language to describe the workouts and is easy to follow as you may see by clicking the plan preview above. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-Ironman race.
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
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!
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.
Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1 and 2 power zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.
Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.
Very easy recovery spin on a mostly flat course in small chain ring. Power zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.