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Half Distance Triathlon: Hilly Course

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Half Distance Triathlon: Hilly Course

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Maria Simone

All plans by this Coach

Length

20 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

This 20-week hilly half course training plan is designed for the triathlete with 1-2 previous season's worth of experience at this distance. This plan assumes an athlete has completed a half distance race previously. This plan is designed to support improvement and PR's with 3 swim workouts each week, 3 bike sessions, and 4-5 runs (some of which are short transition runs).

Before starting this plan, athletes should be able to swim 2000 yards (continuously or as masters' style sets), bike 90 minutes continuously, and run 60 minutes continuously. Weekly volume prior to starting this plan should be at least 6-7 hours of swim, bike and run.

The plan includes benchmark testing to calculate power & HR zones. (Power for bike; HR for run; swims are pace & RPE).

This plan includes a one-time email consult. I recommend reviewing the plan *first* and asking all of your questions in one email. Email is: maria@nolimitsendurance.com.

If you would like additional one-to-one assistance or coach-guidance, 30-60 minute consults are available for 20% off the current rate. Consultations can be done via phone, Zoom, or similar service for advice about pacing, nutrition, questions about zones, and the like. Athletes local to Conifer, CO (within a 30-min radius) can arrange for in-person consults as well. Note: these consultations are not included in the original purchase price of this plan. Email maria@nolimitsendurance.com to set this up.

If you'd like to join our #NLECrew - the endurance team for athletes with NO LIMITS, visit https://runsignup.com/nolimitsendurancecoaching! You get 10% off a membership with the purchase of this plan. (Code included in the training plan.)

Join us on Facebook and let us know how the training goes and how the race goes! http://www.facebook.com/nolimitsendurance

About the Coach:
This plan was created by a USA Triathlon Level 3 certified coach with 15 years of coaching experience, and an athletic history that includes 10x 140.6 finishes, including 4 finishes at IMLP, and finishing the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner. Maria has been named as the USA Triathlon Coach Education of the Year, and the Coach of the Year,from Outspoken Woman in Triathlon. You can read more about her here: https://www.nolimitsendurance.com/about-us/coach-maria-simone/

How it Works

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Training Plan Sample Week

Week 2Week 18
Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Adaptation & Recovery Day

We use the training stimuli to push the body beyond what it normally does - which breaks it down. So, technically, active training makes the body more fatigued and less fit.

Through recovery (rest, sleep, proper fueling & hydration, daily nutrition of nutrient dense foods, post-workout recovery fueling) we help the body adapt to that training stimuli - which makes the body fresher and more fit.

So, consider these days as a KEY PART of your training. They are not a break from training - they make the training work :-).

Active recovery such as yoga, a light walk, etc. are encouraged.

WHAT IS ADAPTATION?
To learn more about adaptation, read this previous newsletter article:
https://docs.google.com/document/d/1-kdQK7EJXnyZD0RKxJzOIuiwREWpujM5YaF33LGXyfA/edit?usp=sharing

BEST PRACTICES TO PROMOTE RECOVERY:
To learn more about how you can enhance recover, see this previous newsletter article:
https://docs.google.com/document/d/1YrPdOUxoVmLBVkDvkuM4eqe8QN-atHU1zEd7pKOR25I/edit?usp=sharing

ART & SCIENCE OF RECOVERY:
https://docs.google.com/document/d/1QFHjM4hqb9sXhJ--8maqgdQSTZMgOYV-PkTOMNHbBxM/edit?usp=sharing
Details
Tuesday

Aerobic Ride

01:00:0045 TSSStructured Workout
Basic endurance ride - nothing fancy.

Take the time to warm up easy for at least 10 minutes. You can add additional time to the warm up if you feel you need it.

Move into a steady effort for the remaining duration - minus the last 5 minutes, which you should ride easy for cool down.
Details

Lactic Strides 2

00:40:0041 TSSStructured Workout
10 minutes easy run
5 minutes gradual build from easy to mod-hard

6x
- 45 sec @ hard effort
- 2:15 min easy recovery

COOL
remainder to cool down
Details
Wednesday

Return to Weights/Adaptation For ME #1

Structured Workout
A: Warm Up
B1: Goblet Squat
B2: Alternating DB Bent Over Row
B3: Forearm Plank
C1: Hamstring Curls
C2: DB Bench Press
C3: Swiss Ball Pike
D1: Step down - forward/back
D2: alternating front & Lateral raises
D3: Single Leg Calf Raise
E1: Body Weight Bulgarian Split Squat
E2: Bicep Curl to Shoulder Press
E3: Standing Bent Over Single Arm DB Tricep Extension
F: Cool Down
Details

25s Speed Skills #1 | Repeat 8 x 25

2012 m
WARM UP
200 easy
---
MAIN
3 x 100, steady/aerobic, 10 sec rest

200, negative split (second half faster than first half) 20 sec rest

8 x 25 very hard, 30 sec rest
[TAKE EXTRA 30 SEC REST after 8th 25]

200 easy/steady with buoy, 20s rest

8 x 25 very hard, 40 sec rest

200, steady/aerobic, 20 sec rest

3 x 100, steady/aerobic, 10 sec rest

200 pull + paddles, 20s rest
---
COOL
200 easy
Details
Thursday

Strength & NM Activation

01:00:0056 TSSStructured Workout
Ride 10 minutes, easy
10 minutes steady
--
MAIN
2 x
- 5 minutes, big gear (60-70 rpm), 80-90% FTP
- 2 minutes EASY, 90+rpm (keep effort easy!)
--
4x
- 20 seconds max effort (regular gearing & cadence)
- 1:40 recovery SUPER EASY
--
2 x
- 5 minutes, big gear (60-70 rpm), 80-90% FTP
- 2 minutes EASY, 90+rpm (keep effort easy!)
---
COOL
Remainder easy, higher cadence spinning
Details

Easy to steady base run

00:45:0038 TSSStructured Workout
Run easy to steady - as your legs feel, but don't exceed steady.

RPE is 3 to 5 - based on how you feel. Just work solid endurance work here - no need to push the effort. We'll keep the easy days easy so the hard days can be hard.
Details
Friday

Return to Weights/Adaptation For ME #2

Structured Workout
A: Warm Up
B1: Back Squat
B2: Inverted Row
B3: Body Saw
C1: Cable Pull through
C2: DB Push Press
C3: Paloff Press with Rotation
D1: DB Side Step Up
D2: Bench Dip
D3: Hollow Body Crunche
E1: Wall Sit
E2: Rear Delt Fly
E3: Superman
F: Cool Down
Details
Saturday

No Planned Workouts

No content
No detail
Sunday

Band & Balance Drills

2103 m
600 warm up done as:
- 200 swim
- 200 pull
- 8 x 25 done as alternating front balance, then L/R side balance drills.

6x25, 15s rest w/ ankle band; if you don't have an ankle band, you can tie an old bike tube around your ankles). See link for "how to" in pre-activity comments

3x200, descending effort by 50 within each set, 20s rest

8x25, 10s rest, 4 with paddle on right hand only, 4 on left hand only

4 x 75, 15s rest, done as:
- 25 front balance
- 25 L side balance
- 25 R side balance

50 swim, 10s rest (focus on streamline balanced position)

4 x 50 6:3:6 drill, with a focus on even rotation to each side, keeping balanced side to side, 15s rest

200 choice CD
Details

Aerobic Watt Builder

01:30:0069 TSSStructured Workout
PURPOSE
This is a base endurance ride. Nothing fancy or tricky - just a series of efforts in the steady/Z2 range.

Our goal with ride such as this is aerobic development and endurance. This isn't about going hard - this is about building a big aerobic base for the harder work that is to come later in the season.

EXECUTION
Your goal is to lift the watts in the second half, when compared to first half.

It helps to have lap average watts displayed. Turn off auto-lap. Then, manually hit lap when you finish the warm up and then when you enter the second half of the main sets.

FUEL & HYDRATION
It is never to early to begin to train the gut for the upcoming season. For a ride of this duration, you don't have to do full race day fueling, but this should not be done fasted.
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:49:00 01:55:00
Bike x3
04:31:00 03:05:00
Swim x3
00:19:00 01:09:00
strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:49:00 01:55:00
Bike
04:31:00 03:05:00
Swim
00:19:00 01:09:00
strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.

View all Training Plans by this Coach
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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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