Half-Distance Tri Base Period (OVER 50) Power 13-19hrs/wk, Workout Builder Format

Author

Joe Friel

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 4 Swim, 5 Bike, 4 Run

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman advanced masters power based hr based pace based tss based strength base period

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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 half-distance triathlon (S-2k/B-90k/R-42.2k) plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathlete's Training Bible. Having this book handy will help with many of the workouts presented in this training plan. A bicycle power meter is required (also see the same plan for heart rate-based on training). It is best started 24 weeks prior to your first A-priority race of the season. Following this 12-week plan will get you ready to start the Half-Distance Build period (see Half-Distance Build-Peak-Race plans) which specifically prepares you for your A-priority race. The over-50 Build-Peak-Race plans are also 12 weeks. You may use either a heart rate monitor or power meter to gauge the bike intensities of this plan.

This plan is intended for the over-age-50 triathlete who has been racing for two or more years. But it may also be used by younger athletes who seem to recover slowly after hard or long workouts and train best when rest and recovery weeks are every third week (instead of every fourth week as in the UNDER-50 plan with a similar title). This is a very challenging training plan. Do not purchase it if you are not an advanced triathlete. To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. You should also be able to frequently do 3 workouts per day. Over 12 weeks of training you will increase your weekly volume from about 13 hours to around 19 hours including 4-5 swims, 4 to 6 bikes, 4 to 6 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every third week when volume is significantly reduced for 4 to 5 days with self-testing at the end of the week to measure progress.

The plan uses common language to describe the workouts and is easy to follow. The workouts also were created using TrainingPeaks' "Workout Builder" format so they can be uploaded to your device (power meter, GPS, etc). 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 the workouts in order to use this plan.)

By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 12 weeks prior to your A-priority, half-distance race. Your power and heart rate zones should be established before starting 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.)

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.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel (jfriel@trainingbible.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price) or a full refund.

Thanks again for your interest in my training plans. I hope your training and racing go very well this season.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:31
Training Load By Week
Average Weekly Training Hours: 13:31
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
AA, 3-4 Sets.

Strength: After warm up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. 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.

Sample Day 2

0:45:00
52.8TSS
SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.

Sample Day 2

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 2

0:45:00
1372m
36.7TSS
AE1. Aerobic intervals/PDLC 1500y.

(You may substitute a masters swim workout.) WU: 100 swim easy, (10 seconds rest), 50 moderately fast, (10 seconds rest), 100 swim moderate, (10 sec rest), 50 swim moderately fast, (10sec rest), 100 swim build speed, (10 sec), 50 swim fast.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 moderate (10sec rest between).
Rest 2 minutes.
300 slow and easy. Form!
6 x 25 relaxed speed (15 sec).
CD: 200 easy swim.
Total: 1500


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

0:45:00
48TSS
AE1. Easy Run 45min HR/pace.

Run in heart rate or pace zone 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

0:30:00
640m
32.1TSS
SS1. Drills, 6x50/PDLC 30min.

OPTIONAL workout. Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

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 4

0:45:00
48TSS
AE1. Easy Run 45min HR/pace.

Run in heart rate or pace zone 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.

Half-Distance Tri Base Period (OVER 50) Power 13-19hrs/wk, Workout Builder Format

$129.00 - Buy Now