Triathlon B2B North Carolina Half Iron Distance--beginner

Author

Karen Buxton

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Run, 3 Bike

Longest Workout

1:00 hrs swim
3:45 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner hr based

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Summary

This 12-week plan is for the triathlete who has competed in several sprint and international distance triathlons and is looking to step-up to the more challenging half iron distance. Before starting this plan you are capable of swimming 3 times per week at 45 minutes per session, able to cycle comfortably for at least 90 minutes and able to run for at least 60 minutes. You should be able to workout 45 to 90 minutes per day during the week and 2 to 5 hours per day on the weekends.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:31
Training Load By Week
Average Weekly Training Hours: 08:31
Average Weekly Breakdown

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

Back to Plan Details

Sample Day 1

0:45:00
1463m
200s at T-pace + 5”

WU: Start slow and gradually build pace/effort.
6 x 50 done as 25 swim, 25 kick
6 x 50 done as 25 drill (your limiter), 25 swim
MS: 4 x 200 (10”) moderate pace.
CD: 200 easy. Stretch out your stroke
Total 1600

Sample Day 1

0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 2

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 3

0:45:00
1463m
Aerobic ints

WU: 200 swim easy, 50 drill, 100 swim moderate, 50 kick, 50 drill, 100 swim build speed, 50 drill.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
5 x 100 (10”) moderate.
Rest 2 minutes.
Kick 200 steady--fins okay.
6 x 25 relaxed speed (15”).
CD: 200 easy pull.
Total: 1600

Sample Day 3

0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4

1:00:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 5

0:45:00
Continuous swim

WU: 10 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 45 minutes

Triathlon B2B North Carolina Half Iron Distance--beginner

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