Firstly, thank you for taking to time to look over this plan or even purchase it, I’m sure if you follow this closely, you’ll achieve your goals and learn a thing or two along the way.
This 12-week plan builds on from either a base phase block or after a short recovery period following a previous build up and then race. So, it therefore assumes you have a solid base of fitness. If not, then please see my base plan which you might want to complete first.
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https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-565082/the-tried-tested-half-ironman-plan-base-phase
The 12 weeks are split into three phases with the first two dedicated to really creating the overload required to maximise your fitness.
The third phase is basically broken down into some race specific rehearsals and then finally a taper to ensure you are fresh enough to maximise your performance on race day.
If you’ve completed my base plan or an equivalent then you should already have a good sense
of your training levels or zones, if not then I’d suggest performing some test efforts before commencing this plan.
My philosophy for Triathlon is one of reverse periodisation. So, if you look at my base plan the focus for each of the disciplines is as follows: -
Swim – Very drill and short effort focused. The key is honing that technique and building raw swim speed / power with lots of rest between efforts so 100, 200 & 400m type repeats
Bike – Top end focused so working at your maximal aerobic capacity to try and raise your ceiling and then building that sustainable threshold power.
Run – Less intense to limit the risk of injuries but with the focus being time on the feet to help build the robustness needed for a post swim and bike run.
The key for this plan is that we flip it around.
The swims become more continuous with less focus on repeats, ideally in open water, so a bit more race specific in intensity, duration and conditions. Drills are still in there to help keep enhancing that technique as much as possible.
The bike is now largely volume focused too with effort at or below threshold – i.e. more race specific intensities.
The run is a mix; we start to throw in some harder efforts above race pace with the majority at race pace to hone that leg speed.
The other final key area of focus is brick sessions and working on those transitions i.e. removing a wetsuit having just been in open water and mounting the bike while slightly disorientated cannot be overlooked.
Hi, my name is Colin from Tried and Tested Cycle Coaching. I've been cycling for 15+ years and my primary focus has been on the road, both in terms of road racing and time trials with a high degree of success. I've learnt a lot in those years from reading and studying the science and from listening to others, that journey never stops. I still enjoy racing at a high level in the amateur ranks as a master and I'm now looking to pass on that knowledge and help others achieve their goals.