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HALF-DISTANCE TRIATHLON, BUILD-PEAK PLAN, OVER 50, 16hpw, BIKE POWER METER, 12-WEEKS

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Joe Friel

All plans by this Coach
4.75 (4)

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
 
• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k
• Plan is intended for an advanced and well-experienced triathlete over age 50.
• Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.
 


 
“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
 
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine
 


 
This half-distance Build-Peak-Race plan for the over-50 triathlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan.
 

Who is this plan for?


This plan is intended for a well-experienced triathlete over age 50 who has been racing for two or more years. It may also be used by younger athletes who have found that they recover slowly. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.
 

When should you start the plan?


Before starting this plan, you should have completed a Base training period and be able to train at least 15 hours per week. You should be able to swim 1 hour, bike 3 hours, and run 2 hours. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)
 

What is the weekly volume?


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-distance race. In the Build weeks, there are two weeks of quality training before a recovery period of 5 days. The two Build training weeks in each three-week block are around 16 hours per week, and the R&R weeks are about 7–8 hours per week. The key to the success of this plan is the race-specific intensity inserted at just the right times. Optional strength maintenance workouts are included, as suggested in The Triathlete’s Training Bible.
 

Do you need any devices or apps?


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. The workouts were created using the TrainingPeaks “Workout Builder” format so that they are highly structured and may be uploaded to a device (power meter, heart rate monitor, GPS, indoor trainer, etc.) and may be closely followed. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)
 


 
After your event, please provide feedback on how this plan worked for you.
 
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:33 hrs 2:00 hrs
5:32 hrs 3:00 hrs
3:02 hrs 1:05 hrs
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:33 hrs 2:00 hrs
5:32 hrs 3:00 hrs
3:02 hrs 1:05 hrs
0:27 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at www.joefrielsblog.com.

Sample Day 1

0:30:00
SM, 2 sets.

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 turn to Chapter 13 in The Triathlete's Training Bible (4th edition) or go here https://joefrielsblog.com/muscular-force-training-for-triathlon/.

Sample Day 2

0:45:00
59.6TSS
ME3. Cruise Intervals on Hill (4x4min) 1h HR.

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!

Sample Day 2

1:00:00
30.3TSS
AE1. Recovery Spin 1h power..

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.

Sample Day 2

0:45:00
1737m
42.2TSS
AE1. Moderate 100s/PDLC 1900y.

(You may substitute a masters swim workout.) WU: All easy.
100 swim, 100 drill (your choice), 100 pull buoy, 100 swim.
MS:
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.
Total: 1900

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)

Sample Day 3

1:15:00
50TSS
AE1. Easy Run 1h HR.

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.

Sample Day 3

1:00:00
49TSS
AE1. Easy Ride 1h power..

Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.

Sample Day 4

1:30:00
84TSS
ME2. Hill Cruise Intervals 1.5h (6-8 min hill) Power (brick).

BT: Hill Cruise Intervals. Warm-up about 20 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times at power zone 4. Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down.

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