This Base period plan was designed by Joe Friel specifically for the over-50-year-old triathlete training for an Ironman. The OVER-50 plan differs from the UNDER-50 plan in that R&R weeks occur every 3 weeks instead of every 4.
It uses the principles described in his books--The Triathletes Training Bible and Going Long. It is easy to read and to follow and will prepare you to start the Ironman Build period training plan. It is best to start this plan at least 24 weeks before your Ironman race. Another option is to start it 28-32 weeks before your Ironman and repeat the last 4 weeks of the plan once or twice to better establish your Base fitness.
To start this plan you should already be capable of swimming 1 hour, biking 90 minutes and running 1 hour. The emphasis in the first 9 weeks of this plan is on running. In the last 3 weeks the emphasis shifts toward the bike. Each week there are 3 swims, 2-5 rides, 4-5 runs and 1-2 strength workouts. Weekly volume increases from 12 to 17 hours. The exception is in R&R weeks every third week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.
(For detailed description of how to set your zones for heart rate, power or pace go to http://tinyurl.com/29t3q6m and click on USING HR, POWER AND PACE (PDF) under my picture.)
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to www.TrainingBible.com and click on FREE RESOURCES and then on TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Strides (this is best outdoors but may be done on a treadmill). Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Isolated Leg Training (ILT) on indoor trainer. After warm-up, then alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in 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.
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.