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HALF-DISTANCE TRIATHLON, BASE PLAN, OVER 50, 13-17hpw, BIKE POWER METER, 12-WEEKS

Author

Joe Friel

All plans by this Coach
5 (3)

Length

12 Weeks

Plan Specs

triathlon half ironman advanced masters hr based pace based tss based

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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.

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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 advanced triathletes over age 50.
• Plan is for 12 weeks of Base training, to be followed by 12 weeks of Build training.
• 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 Base 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 but is not necessary.
 

Who is this plan for?


This plan is intended for the over-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. This is a very challenging training plan; do not purchase if you are not an advanced triathlete! 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 Base fitness and be ready to start the Build period 12 weeks prior to your A-priority, half-distance race.
 

When should you start the plan?


Start about 24 weeks prior to your A-priority race of the season. Following this 12-week plan will get you ready to start the Half-Distance Build period, which specifically prepares you for your A-priority race. You should be able to swim 1 hour, bike 1.5 hours, and run 1 hour before starting the plan. You should also be able to frequently do three workouts per day. You should have heart rate and power zones set before starting 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?


Over 12 weeks, you will increase your weekly volume from about 13 hours to around 17 hours. A typical week includes 4–5 swims, 4–6 bikes, 4–6 runs, and 1–2 strength workouts. Exceptions are the R&R weeks every third week with volume significantly reduced to 4–5 days and self-testing at the end of the week to measure progress. (There is a similarly titled plan for Under-50 triathletes that has rest and recovery every fourth week instead of every third week.)
 

Do you need any devices?


You may use either a heart rate monitor or a power meter to gauge the bike intensities of this plan. The workouts use the TrainingPeaks “Workout Builder” so that they may be uploaded to a device (power meter, GPS, etc.). (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
5:40 hrs 3:00 hrs
3:34 hrs 2:00 hrs
3:09 hrs 1:30 hrs
1:22 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:40 hrs 3:00 hrs
3:34 hrs 2:00 hrs
3:09 hrs 1:30 hrs
1:22 hrs 1:00 hrs

Training Load By Week


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

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: https://joefrielsblog.com/muscular-force-training-for-triathlon/.

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
39.7TSS
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.

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