This is a 17 week training plan designed to end with a Half Ironman race. This training plan is written with the use of a power meter on the bike and GPS watch for the run.
Weekly volume will run from 10 hours up to 15 hours during the peak period. This also includes a unique 10 week Goal Power program within the plan.
Athletes who use this plan should be able to swim at least 45 minutes, run 60 min and cylce 90 minutes before using this plan.
If you have any questions, please email: firstname.lastname@example.org Happy Training!!
W/U 300, 300K, 300 Pull, 200, 200K, 200 Pull 6x75 Fast (2:00)SI 300 Pull 6x50 Fast (1:10)SI 200 Pull 6x50 Fast (1:30)SI C/D 100
Easy Ride: Warm up 20 min Z1. THEN 2x8 min Z2 build by 2 min to fast rpm, then 2x6 min build by 1.5 min to Z3, then 2x4 min build by 1 min to Z3 and fast rpm!. ALL 2 miN Z1 b/w. Clean out. S.
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
600 to 1,000 Easy building to Steady 40x50 Main Set • 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest • 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest • 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest • 4x50 as all Fast; all on 20s rest Optional Additional Main Set 200 Easy; 4x200 Steady on 15s rest Cool Down
First part of the run is easy, then do 5-8 x12 seconds with long recoveries, getting faster over the course of the run. Really focus on forefoot strike, quick cadence, slight forward lean, and fluid motion, not forcing it.
Find a safe piece of road (or trainer) to do 5x4 min big gear on 3 min spin recovery. Efforts should build to Threshold. Odds are TT position, Evens are sitting up. After the big gear set insert 1 or 2 ten minute efforts at the low end of zone 2 with cadence around 92 rpm.
On soft surface. Easy jog only. keep effort in zone 1!! this is not a speed session, it is okay to be embarassingly slow. Check cadence several times (21 plus right foot strikes in 15 seconds).