This 12-week plan guides the OVER-50-year-old, intermediate to advanced Olympic-distance (S-1500m/B-40k/R-10k) triathlete through the Base period in preparation for moving up to the Build period. The only difference between this and the UNDER 50 plan by the same name is how often recovery weeks are scheduled. In this plan they are every third week. In the UNDER 50 plan they every fourth week.
This plan uses the principles described in Joe's Triathlete's Training Bible. Having this book handy will help with many of the workouts presented in this training plan.
Start this plan 24 weeks before your first A-priority race. To begin this plan you should be able to swim, bike or run about an hour each. Weekly hours range from 10 to 12 with 6-hour rest and test weeks every third week which help to gauge your progress. The plan is simple to follow using every day triathlon language to make your training easy. You will need a heart rate monitor for the bike workouts and also for the runs. Your swim, bike, and run training zones should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)
There is a similarly titled plan for the Olympic base period which uses a power meter on the bike. Look for the plans with "Power" in the title.
On day 1 of this plan you are provided with more getting-started information and Joe Friel's contact in case you have questions about your workouts.
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 third-party app to help you follow it precisely. The format also makes it easier to visualize what the workout will be like. 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.)
Besides training hours this plan also forecasts what your Training Stress Score (TSS) will be for each workout. Of course, it's likely that your workout TSS will be somewhat different when you finish the ride. Besides workout duration, TSS also takes into account what the intensity of your ride was so it's a better predictor of performance gains than is workout duration.
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 (email@example.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price).
Anatomical Adaptation (AA).
Strength: After warming 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.
You may substitute a similar masters swim session for this workout.
WU: 5-minute swim with your choice of drills and swims. Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back. How to do sculling drills video: https://www.youtube.com/watch?v=Hm2SbWU6Raw
3 x (4 x 50 done as 25 scull, 25 moderately fast emphasizing form). (10sec rest between 50s)
MS: Using the “feel” for the water you just developed:
700 swim at moderate/aerobic effort.
Swim 400 moderate effort.
CD: 5 minutes of easy swimming.
(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.
Anatomical Adaptation (AA).
Strength: After warming 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. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.
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.
(You may substitute a masters swim workout.) WU: All easy.
100 swim, 100 drill (your choice), 100 pull buoy, 100 swim.
3 x 100 mod (10sec rest).
1 min rest.
3 x 100 mod (10sec).
1 min rest.
3 x 100 mod (10sec).
4 x 75 (20sec) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim.
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)
Basic strides (this is best outdoors but may be done on a treadmill). Warm up for about 10 minutes. Then run 4-5x20 seconds fast on a soft, gentle downhill (such as in a park). Run at approximately 400m race effort--not quite all out speed but close to it. Hold back just a little. Relax. Walk (yes, "walk") back to start point for each recovery. Run easily in zone 1 to cool down to complete the planned workout duration. Go to http://trainingbible.com/Resources/ (scroll down to "Videos") to see an example of good running technique. Notice that the runner is NOT landing on his heels or his toes. His foot is flat at foot strike.