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The following is a basic training
plan to help guide you in preparing for a half
iron-distance triathlon which consists of a 1900m swim,
90km
bike and 21km run.
Target Athlete
- Has already
completed an Olympic-distance triathlon and has a
good base of fitness in all three activities
-
Can
comfortably swim 45 min., bike 90 min., and run 60
min.
-
Principle goal is finish the race with a moderate level of
comfort (ie not in agony).
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Workouts
Since an individual's weekly schedule is subject to
countless variables, we give you the weekly workouts for
each activity but do not assign them a day - that's up
to you.
Scheduling Guidelines
-
This program is
about quality of training not quantity. It
is based on the individual doing each sport
twice over the course of each week.
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Have at least one, preferably two to three days between
workouts of the same sport. Spreading them
out more increases the overall training effect.
-
Avoid having more than three consecutive days
where you do leg work (bike, run). Insert
swim or rest days to allow your legs to recover.
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Have at least one full rest day each week.
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All
numbers denote minutes of continuous exercise.
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Recovery weeks are listed. They see a drop in training volume
to allow for thorough recovery.
- Endurance workouts
('e' on chart) should all be done in your aerobic zone
or an intensity at which you are still
able to talk without losing your breath.
It is here that your gain your endurance and,
hence, the majority of training volume is of
this type. See the workout details at
bottom of page.
- Tempo workouts ('t' on
chart) should include at least 10 minutes of warm-up and
cool-down. If performing intervals, rest
sufficiently between repetitions to allow for the each
rep to be completed with perfect technique and without
losing much speed. The
simplest approach is to place the actual speed-work in
the middle of the workout. These workouts help to
build fatigue resistance in the muscles,
increase power and strength, and recruit fast
twitch muscles to aid slow twitch in even
aerobic level.
See the workout details at bottom of page.
For more on tempo,
click here.
- From week five
onwards, one of your bike workouts and one of your runs
should be on terrain that is similar to that of the race
you are planning to do. (ie hills). Also include
one open water swim per week over the last 5 weeks of the
program.
- From week
10 onwards, add a 15 minute run after your
endurance bike ride to become accustomed to
running in a fatigued state.
Also, schedule some sprint and
Olympic-distance races as key
bricks and race rehearsals in the second half of the
program.
- TTP Participants:
Your
90min studio ride will take the place of your
hard ride of the week. Still, get out for
a few hard rides on your bike while training for
your race (ie after a warm-up, do 5 min hard, 5
min easy x 4-8) to ensure you are comfortable on
your bike a the higher intensities. Your
second ride should be at a conversational pace
and you could use our club Sunday ride as that
workout though you may have to tack on a little
extra time on some weeks to hit the goal
duration. For the swim and the run,
stick with the plan, including tempo work once
you have 8 weeks of swim and run base behind
you.
- OTC
Swimmers: Our workouts will take the place
of the hard swim of the week (b). Don't be
concerned that they are one hour in duration.
On your other workout, either swim continuously
or do long (ie 200m +) intervals resting to
recovery between.
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Week |
Swim |
Bike |
Run |
Total Time |
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1 |
e) 45
t) 30 |
e) 1:30
t) 1:00 |
e) 45
t) 30 |
5:00 |
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2 |
e) 45
t) 30 |
e) 1:45
t) 1:00 |
e) 50
t) 30 |
5:20 |
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3 |
e) 45
t) 45 |
e) 1:45
t) 1:00 |
e) 1:00
t) 35 |
5:50 |
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4 |
e) 45
t) 45 |
e) 2:00
t) 1:00 |
e) 1:00
t) 35 |
6:05 |
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5 |
e) 45
t) 45 |
e) 2:00
t) 1:15 |
e) 1:00
t) 40 |
6:25 |
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6 |
e) 45
t) 45 |
e) 2:15
t) 1:15 |
a) 1:10
t) 40 |
6:25 |
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7 recovery |
e) 45
t) 45 |
e) 2:00
t) 1:00 |
e) 1:00
t) 45 |
6:15 |
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8 |
e) 45
t) 45 |
e) 2:30
t) 1:30 |
e) 1:15
t) 45 |
7:30 |
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9 |
e) 50
t) 50 |
e) 2:45
t) 1:30 |
e) 1:20
t) 45 |
8:00 |
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10 |
e) 50
t) 50 |
e) 3:00
t) 1:30 |
e) 1:25
t) 45 |
8:20 |
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11 recovery |
e) 45
t) 45 |
e) 2:00
t) 1:00 |
e) 1:00
t) 45 |
6:15 |
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12 |
e) 50
t) 50 |
e) 3:00
t) 1:30 |
e) 1:30
t) :50 |
8:30 |
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13 |
e) 1:00
t) 50 |
e) 3:15
t) 1:30 |
e) 1:35
t) 50 |
9:00 |
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14 |
e) 1:00
t) 50 |
e) 3:15
t) 1:30 |
e) 1:40
t) 1:00 |
9:15 |
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15 recovery |
e) 45
t) 45 |
e) 2:00
t) 1:00 |
e) 1:00
t) 45 |
6:15 |
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16 |
e) 1:00
t) 1:00 |
e) 3:15
t) 1:30 |
e) 1:45
t) 1:00 |
9:30 |
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17 |
e) 1:00
t) 1:00 |
e) 3:30
t) 1:30 |
e) 1:50
t) 1:00 |
9:50 |
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18 |
e) 1:00
t) 1:00 |
e) 3:00
t) 1:30 |
e) 1:30
t) 45 |
8:45 |
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19 taper |
e) 45
t) 45 |
e) 2:00
t) 1:00 |
e) 1:00
t) 45 |
6:15 |
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Race Week |
Suggested Taper:
Mon - R 30min, Tues - B 1hr, Wed - S 30min, Thu -
off, Fri - 15min each sport, Sat - race
If you have a race pace, include 3 x 1 minute up to race
pace in the middle of each workout. |
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Tempo Workouts
Swim
Wk 1-3: 25m x 4, 6, 8 @ 80%
Wk 4: 25m x 4
Wk 5-6: 50m x 4, 6 @ 90%
Wk 7: 50m x 4
Wk 8-10: 100m x 3, 4, 5 @ 80%
Wk 11: 50m x 4
Wk 12-14: 200m x 2, 3, 4 @ 70%
Wk 15: 50m x 4
Wk: 16-18: 500 x 2, 3, 4 @ Race Pace
Wk: 19: 50m x 4
Bike: Effort = 40k pace
Wk 1-7: 2 min x 4, 5, 6, 4, 7, 8, 4
Wk 8-10: 5min x 3, 4, 5,
Wk 11: 3x5min
Wk 12-14: 20, 25, 30 min straight
Wk 15: 3x5min
Wk 16-18: 30, 30, 30 min straight
Wk 19: 3x5min
Run
Wk 1-3: 30 secs x 4, 6, 8, 4 @ Race pace
Wk 4: 30 secs x 4
Wk 5-6: 1min x 5, 6, 7 @ 5k pace
Wk 7: 30 secs x 4
Wk 8-10: 2min x 4, 5, 6 @ 5k pace
Wk 11: 30 secs x 4
Wk 12-14: 4min x 3, 4, 5 @ 10k pace
Wk 15: 30 secs x 4
Wk: 16-18: 16, 18, 20 straight @ 10k pace
Wk: 19: 30 secs x 4 |
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