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LONG-DISTANCE TRIATHLON, YOUR FIRST, 10-15hpw, HR MONITOR, 24-WEEKS

Author

Joe Friel

All plans by this Coach
No Ratings

Length

24 Weeks

Plan Specs

triathlon 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

This is a 24-week plan for the first-time long-distance (S-4k/B-180k/R-42.2k) triathlete in any age group (over or under 50) created by Joe Friel using the principles in his books--The Triathlete's Training Bible and Going Long (co-author Gordo Byrn). Over the course of 24 weeks the weekly volume builds from about 10 to 15 hours. There is a rest and recovery period every third week to allow for recovery and adaptation.

If you are starting this plan with fewer than 24 weeks remaining until your race you may jump in at any point along the way so long as you have been training consistently for at least the number of weeks you are missing from the schedule.

Most weeks include 3 workouts in each sport plus strength training once (last 16 weeks) or twice (first 8 weeks). You must own and know how to use a heart rate monitor for the bike and run workouts before starting this plan. Swim sessions are based on pace per 100 and perceived exertion. There is periodic testing for setting zones in with instructions included in plan. Your current training zones for each sport should be set before starting this plan. (For detailed description of how to set your zones for heart rate or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

The plan was created using the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (heart rate monitor, indoor trainer, etc) or app to help you follow it precisely. 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.)

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:58 hrs 2:00 hrs
5:13 hrs 6:00 hrs
2:29 hrs 1:15 hrs
0:51 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 2:00 hrs
5:13 hrs 6:00 hrs
2:29 hrs 1:15 hrs
0:51 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 the Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 2

0:45:00
1463m
31.6TSS
AE1. Continuous Swim 1600.

You may substitute a similar masters swim session for this workout.

Warm-up: 
A. 5-minute swim with your choice of drills and swims. Focus on how well you do the drills, not on how fast.
B. 3 x (4 x 50 done as 25 slow and easy, 25 moderately fast emphasizing form). (10sec rest between 50s)
Mainset:
A. 2 x 300 swim (1min rest between) at moderate/aerobic effort.
(1min rest).
B. Swim 400 moderate effort.
Cool down: 
5 minutes of easy swimming.
Total: 1600+

Sample Day 2

0:45:00
36.7TSS
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 3

1:00:00
60TSS
SS2. Isolated Leg Training 1h RPE..

Isolated Leg Training (ILT) on indoor trainer. After warm-up alternate 20-60 seconds with 1 leg/foot only--the other on a chair. Get a total of 7-10 minutes of ILT on each leg in this workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Since you're training the nervous system, heart rate and power are not important here. Effort should remain low (about 4-5 on 0-10 RPE scale. Note that this type of workout ("Speed Skills") is done using RPE instead of HR as skill development is not HR dependent.

Sample Day 4

0:45:00
1600m
38.4TSS
Ae1. Aerobic Intervals 1750.

Aerobic Intervals
Warm-up: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
Mainset: For the first set decrease times with each work interval. All aerobic—easy breathing.
Set #1: 3 x 200 (10sec rest between 200s) moderate.
Rest 2 minutes.
Set #2: Swim 300 easy.
Set #3: 6 x 50 relaxed speed (15sec).
Cool down: 100 easy swim.
Total: 1750

Sample Day 4

1:00:00
60TSS
AE2. Base Building 1h HR.

Base Building.
On soft but firm surface, run with heart rate in zones 1 & 2 or at pace zone 1. Pretty form and quick cadence. (This is better outdoors but may be done on a treadmill).

Sample Day 5

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 on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible.

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