20 Week Training Schedule

This plan is 20 weeks in duration. The schedules are a guideline, and don't have to be done exactly as written and workouts can be rearranged to meet your schedule, but the plan is optimized to meet the training needs for a Half Ironman. Click here for a list of common terms / acronyms used throughout the plan.

This Weeks Goals

This weeks focus is the bike with both intense sessions spent in the saddle. Run and swim sessions are at a minimum.

Race prep: How you will carry fuel during the race? How much? Can you depend on race provided calories and drink? How will you refill on the race course? Put these answers you find during these long rides into your training journal--not in today's entry but in the calendar days during race week where you'll find it.

Week 11

Saturday

Bike 2h 30m Long bike, easy pace. In and out of aero position. Try out fuel/hydration that you plan to use during races.

Sunday

Bike 1h 30m Long bike, if using aero bars, try to get settled in and maintain aero position throughout ride. If you can't maintain same power/speed as non-aero position, make mental notes of further adjustments to make post-ride.
     
Run 30m post ride recovery run at RPE 2.

Monday

Run 1h 00m Steady RPE 3-4 effort. Good stretching afterwards.

Tuesday

Bike 1h 15m Find hills, keep RPE 3-4 in flats, higher when climbing, include out of saddle and focus on constant pedaling even on downhills.
     
Swim 30m 400, 4 x 100, 200, 2 x 100, 100
Long are at RPE 3, 100s are at RPE 7

Wednesday

Bike 1h 00m 60 minutes at RPE 4 on trainer or road. Try to maintain aero posture during middle 40 minutes. Take your tools along and stop for adjustments as necessary to keep comfortable position without sacrificing power. You'll find that this position will vary as your flexibility and strength changes.
Keep notes in your log of adjustments for reference. We'll do this again at the end of the week to test positioning.

Thursday

Bike 1h 15m Long tempo work
wu: 15 minutes RPE 3 working to 4 by end
main: 50 minutes at RPE 5-6 steady mix of aero and non
cd: 10 minutes at RPE 2-3.

Friday

Day Off!