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NEW: OLYMPIC-DISTANCE TRIATHLON, "5-2" BASE PLAN, OVER 50, 10-12hpw, BIKE POWER METER, 12-WEEKS

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Joe Friel

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Train smart with an Olympic-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.


  • Prepare for an Olympic-distance triathlon: swim = 1,500m, bike = 40k, run = 10k

  • Plan is intended for intermediate to advanced triathletes over 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 Olympic-distance Base plan for the over-50 athlete 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.

Who is this plan for?


This plan is intended for the intermediate to advanced over-50 triathlete. It is based on a "5-2" training method, meaning there are 5 easy workouts each week and 2 hard ones. The hard sessions are on Thursdays and Sundays so that there are 2–3 easy days between them to allow for recovery. This is the same type of plan Joe uses for his own training. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build-Peak period 12 weeks prior to your A-priority, Olympic-distance race.

When should you start the plan?


This plan is best started about 24 weeks prior to your first A-priority race of the season. You should be able to swim, bike, or run about 1 hour each before starting the plan. You should have swim, bike, and run training 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 10 hours to 12 hours, with about 6-hour rest and test weeks every third week to help gauge your progress. 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 session. Besides workout duration, TSS also takes into account what the intensity of your workout was, so it’s a better predictor of performance gains than is workout duration alone.

Do you need any devices or apps?


You will need a power meter for the bike workouts and a heart rate monitor for the runs. This plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) or a third-party app to help you follow them 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, 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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:18:00 01:05:00
Run x3
02:30:00 01:30:00
Bike x3
03:35:00 02:00:00
Strength x2
01:16:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Swim
02:18:00 01:05:00
Run
02:30:00 01:30:00
Bike
03:35:00 02:00:00
Strength
01:16:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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