Half-Distance Triathlon Recovery / Post-Race (Free with coupon)

Author

Joe Friel

All plans by this Coach

Length

3 Weeks

Typical Week

2 Day Off, 3 Bike, 3 Swim, 2 Run

Longest Workout

0:45 hrs swim
2:00 hrs bike
1:15 hrs run

Plan Specs

triathlon half ironman advanced

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This is a three-week plan was designed for the triathlete who has just completed a half-distance triathlon (S-2k/B-90k/R-42.2k) on the previous weekend. The plan starts on the Monday following the race. It guides the user day-by-day through a gradual return to normal training. Training intensity and duration increase slowly over the three weeks. The emphasis is on general body strength, skill enhancement and aerobic endurance fitness. At the end of this plan you will be ready to start Base 3 training in preparation for the next race of the season.

To get this plan for free use coupon code "free" when prompted.

(Note that this plan does not include expected workout TSS and does not use the "workout builder" format. TSS, however, is still calculated on completion of every workout. Those plans with "NEW" in the title include both expected TSS and use the workout builder feature.)

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:00
Training Load By Week
Average Weekly Training Hours: 07:00
Average Weekly Breakdown

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.jfrielsblog.com.

Back to Plan Details

Sample Day 1

1:00:00
25TSS
AE1. Easy Ride power/HR

Ride on a mostly flat course or indoor trainer staying only in heart rate or power zone 1. Cadence should be comfortable. If it begins to feel like you are working at a harder effort than z1 normally produces, stop the workout and stretch. That's all today. Otherwise, rest and recover. Stretch after.

Sample Day 2

1097m
SS1. PDLC Form Swim 1200 RPE

Swim 20 minutes using pull buoys to eliminate lower body work. Focus on your technique, especially 1) posture (nose pointing down), 2) direction (extended arm points straight ahead--not across the centerline), 3) length (looong reach), and 4) catch (fingers point _down_ as hand enters water--_not_ at wall).

Sample Day 3

1:30:00
45.4TSS
AE1. Easy Ride 1.5h power/HR

Ride easily for 1.5 hours on a mostly flat course or indoor trainer primarily in zone 1 heart rate or power. Keep it easy. Your cadence should be comfortably high. Pay attention to your intensity. Easy! Light stretch after.

Sample Day 5

1097m
SS1. PDLC Form Swim 1200 RPE

Swim 20 minutes using pull buoys to eliminate lower body work. Focus on your technique, especially 1) posture (nose pointing down), 2) direction (extended arm points straight ahead--not across the centerline), 3) length (looong reach), and 4) catch (fingers point _down_ as hand enters water--_not_ at wall).

Sample Day 5

0:30:00
25TSS
AE1. Easy Run 30min pace/HR/RPE

Run easily on a flat course or treadmill for about 30 minutes. Stay mostly in heart rate or pace zone 1 or a perceived exertion of 3-5 on 10-high scale. Focus on relaxation, especially of your face and hands. This will help to relax your entire body. Feel free to shorten this run if the effort feels high. Stretch after.

Sample Day 6

2:00:00
60.5TSS
AE1. Easy Ride 2h power/HR

Ride on a mostly flat course or indoor trainer staying mostly in heart rate or power zone 1. Cadence should be comfortable. If it begins to feel like you are working at a harder effort than z1 normally produces, stop the workout and stretch. That's all today. Otherwise, rest and recover. Stretch after.

Sample Day 8

0:45:00
52.9TSS
SS1. PDLC form 45min.

PDLC Swim (intended to improve your swim technique which is what keeps most triathletes from improving their swim times).
Swim for the scheduled workout duration doing only 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. Focus on only one of these--your worst (“limiter”) of the 4. (20-30sec rest after each.) See The Triathlete's Training Bible. 4th edition for PDLC details.

Half-Distance Triathlon Recovery / Post-Race (Free with coupon)

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