This plan was designed by Joe Friel for the OVER-AGE-50 advanced and well-experienced triathlete using the principles of The Triathlete's Training Bible (there is a similarly titled plan for the UNDER-50 triathlete). Before starting this plan you should have completed a Base training period and be able to train at least 15 hours per week. This 12-week plan includes three Build periods of three weeks each, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance/70.3 race. 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 OVER-50 triathlete who has been racing for two or more years but may also be used by younger athletes who have found that they recover slowly. In the Build weeks there are 2 weeks of quality training before a recovery period of 5 days. This 12-week plan builds fitness and culminates on your race day.
It was created using the TrainingPeaks "Workout Builder" format so that workouts are highly structured and may be uploaded to a device (power meter, heart rate monitor, GPS, indoor trainer, etc) so that the they may be closely followed. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload workouts in order to use this plan.)
To use this plan you need a bicycle power meter to manage workout intensity. A heart rate monitor is also required for the run. Swim intensity is based on pace per 100. Training zones should be set before beginning this plan. (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.)
To start this plan you should be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 7-8 hours, the two Build training weeks in each three-week block are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathlete's Training Bible.
The plan uses common triathlon language to describe the workouts and is easy to follow as you may see by reading the workout samples in the preview. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-Ironman race.
When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.
Strength: 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 on strength training go to http://trainingbible.com/Resources/ and then scroll down to TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible (or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf).
BT: Cruise intervals. 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 3-4 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!
Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Power in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
(You may substitute a masters swim workout.) WU: All easy.
100 swim, 100 drill (your choice), 100 pull buoy, 100 swim.
3 x 100 mod (10sec rest).
1 min rest.
3 x 100 mod (10sec).
1 min rest.
3 x 100 mod (10sec).
4 x 75 (20sec) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim.
OR ALTERNATIVE PDLC SWIM (your choice)
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)
Run in heart rate 1 on a mostly 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.
Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.
After a quick transition from the bike, run on a flat to gently rolling course (or treadmill) for the prescribed time steadily at heart rate 3 zone. Stay relaxed and start slower than you think you could maintain for 1the entire race. Focus on good form! Cool down by walking after the run.