This half Ironman Build-Peak-Race plan was designed for UNDER-age-50 triathletes by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. There are two differences between this plan and the similarly titled plan for OVER-age-50 triathletes. The first is the number of weeks (12 for OVER- and 11 for UNDER-50). The second difference is how often recovery weeks are scheduled. They are every third week in the OVER-50 plan and every fourth in the UNDER-50 plan.
For best results, start using this plan 11 weeks prior to your A-priority, half Ironman race so that it ends on your scheduled race weekend.
This plan is intended for an experienced triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs (including bricks) and 1 strength session. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building, race-simulation bricks most weeks. The last 3 weeks of this plan taper and peak you for the race. You may use either heart rate or power on the bike to manage workout intensity.
The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent half Ironman race fitness.
(For detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)
Strength: WU 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15RM load). Second set is heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.
You may substitute a similar masters swim session for this workout.
WU: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10sec) moderate.
Rest 2 minutes.
Swim 300 easy.
6 x 50 relaxed speed (15sec).
CD: 200-300 easy swim.
BT: Cruise intervals on Hill. Warm- up about 10 minutes. Then on a moderately steep hill (about 4-6% grade) that takes about 3-5 minutes to run up do 3-5 intervals. Get in about 15 minutes of total uphill interval time. Build to heart rate zone 4 by the top on each. Perceived exertion by half way up should be about 7 on a 10 scale. Recovery is your descent time. Jog easily and walk coming back down after each. Do a short cool down. Good form!
Run with heart rate in zone 1 on a flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
BT: Hill Cruise Intervals. Warm-up about 10 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times building to heart rate zone 4 by the top or climb in power zone 4 (preferred). Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down.
You may substitute a masters swim session for this workout.
WU: 100 swim, 100 drill (your choice), 100 swim, 100 drill. MS:
400 at T-pace. (T-pace is your olympic-distance swim pace per 100).
350 at T-pace.
300 at T-pace.
250 at T-pace.
200 at T-pace.
150 at T-pace.
500 swim good form.