My New HALF-IRONMAN 70.3 Triathlon Weekly Training Plan | Triathlon Taren
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- čas přidán 6. 08. 2024
- This is Triathlon Taren's new half-ironman 70.4 triathlon training plan that I do week by week. This half ironman 70.3 triathlon training program is based on the concept of quality over quantity and prioritizing recovering from all triathlon training.
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Glad to see you are coming around to this style of periodization, TT. If you haven't already done so I would recommend doing some light reading on the "supercompensation" model.
As you progress you may find that you can add an extra intensity session in the coming weeks and months, or you may need to dial back an intensity session here and there. Just listen to your body, as much as we want to override it sometimes.
Also, always remember that you can only control what you are doing on that day, in that specific workout, in that finite moment; the past and future have their place and that is in the past and future.
Great video Taren! Gave me lots to think about...
Thanks Taren. I’m going to adapt my program to yours. Makes sense but lack of a rest day worries le a bit!!!
So excellent. This was so full of valuable usable information. The purposeful training shows up in all of this. Your other videos of late feed well into this. It is really helping me get a sense of training the way Dixon speaks of in his book...with a Taren twist. Dig it. Awesome. Thank you. 🏊🚴🏃👊 BTW, you make the concepts much easier to understand and implement.
Thanks Eric, appreciate you saying that!
Triathlon Taren, you have some really awesome valuable content. If yours interested some ideas on how to possibly monetize this in a combination of old school, new school marketing give me a call. I got nothing to sell you, just some thoughts for you that have worked in the past for me in other markets. I'd love to see this work out for you in a big way. 801-616-8272 Keep up the excellent content. It's why people will buy more from you.
Taren invented the 70.4 in the discription. Probably a 0.1 mile wheelchair ride to the med tent after the finish line😂😅
Didn't you see my Austin video? That's EXACTLY what happened!
Outstanding vlog, bravo. Let us know if you come to Montreal area, it will be great to see you.
Looks like everybody beat me to the “t” comment a year ago... thanks for the videos! I’m an ultra runner thinking about my first tri because of your videos!
I have my next half in 16 week, I will take this trainning to test it. Thanks a lot!!!... We will see how its work.
AWESOME !
Helpful thank you!
Thank you so much for sharing, I'm a long distance runner I used to have 90 to 120km a Week training 6 or even 7 days a week 75% aprox Easy Recovery Runs Z1 - Z2 and just 25% aprox between Z3 and a little bit of Z4. When I started with Triathlon is difficult and it scares me the idea of having 3 days a week with that in mind, Your guide and comments thought running might be really useful to me in order to make some changes to my training week.
very nice videos... thanks for the tips..... :-)
Thanks its very useful for planing my first triathlon🙏🙏🙏
Man, that Canadian education came in clutch. Spelling must be their biggest strengTh
As with BevSmith, I'm curious what your 'Precision' STRENGTH workout is (how it differs from norm), and what is included in the Thurs 'Technique' BIKE.
As usual loving the videos,
trying to get myself motivated and back into my training after the slacking I did when busy over Nov, Dec, Jan.
As there are no races near where I'm staying for the next months, the videos, as usual, are a good motivators and info.
Best
WOW!!! This video was apparently so awesome that my browser crashed! :D
Much detail, very like!!
Great Video...
This is very useful and very similar to my own training program, except that my Sat / Sun consists of a long ride Sat - then long run on Sunday. You also have no complete rest day? Brilliant info, as always and I always suggest triathletes (old and new) to view your videos, Gav
Great plan 👍👍👍
This was excellent information Taren
Thanks Brian!
Good job👍
Good job 👍
Sorry, I have no questions. I just wanted to say that I really like what I have heard so far, especially about preparing for the run. You have my wheels turning (not just the ones on my bike). Looking forward to more info.
Great Debbie!
Thank you very much for your videos, they are helping me a lot. I'm training for a half ironman and because of my job( physician), sometimes I loose some workouts. So what's the minimum volume of training per week that I have to do to finish a 70.3 IM? I never loose strenght training, and do it 2x a week for 45 minutes, covering all of the important muscle groups for triathlon.
Hey Taren this sounds like a great plan. Maybe you could script one out that we could use with our Garmin watches for training and upload them to it and then maybe look into Training peaks as the platform that works with Garmin. I just got off of a plan I purchased for a Tri coach and I have to say that it was simply awesome for my workouts and having the workouts synch with my Garmin 935.
The lack of a long run scares me just a bit...and I look forward to hearing more about the Strength vs Precision workouts. The rest makes perfect sense to me though!
Yep, I'll be explaining it coming up this week!
Bev Smith if the lack of a long run scares you... May I direct you to Jack Daniels Phd running..
www.runnersworld.com/running-tips/your-best-training-plan
the long run is outdated and dangerous. No one is doing it.. to many injuries..to much adrenal fatigue...
Mark Grenier - Thanks for your input. I too have had my share of running injuries so I understand the logic behind Daniel’s approach. However, with proper form and progressive training I still think a long easy run, especially a brick, may still be of benefit to anyone expecting to run a 13.1 on race day (and with only 132 days left to train before my first 70.3, I’m terrified to take it off my training plan just yet LOL)
@@markgrenier6787 I come from a distance running background and my longest run this year was 60kms for a 90km race. The article you shared was quite interesting and definitely very contrary to what is discussed in the marathon running community. The long run is very much alive here haha. Perhaps you were referring to the tri community? However, I am definitely going to chat about this article with my coach, thanks for sharing.
Hey Mr. Canadian Education... Strength has a " T" in it..
He's just trollin' us.
I was just going to say this ahha. So ironic.
I immediately saw that too 😃. Yea he might be trolling us
Hey, great vid. How did you record the ipads screen just to see the table, could you please tell me?🤙
After a while now.. Maybe do a review of the plan? 60-65% easy sounds a bit hard compared to pros going for the recommended 90% easy to 10% hard (maybe 80-20)
awesome! Since I kind of hate precise trainning plans your schedule seems pretty easy to adopt. However for a person who works 9-17 would be really helpful to know which workouts needs to be coupled ( I assume the Tue-Thu ones are)
I'll be talking about this in upcoming videos, but the coaching platform is where we'll be getting more in depth and specifying workouts to match people's lifestyles -- like your work schedule for example.
How do you begin looking at adaptations to your workout formula based on strengths, weaknesses or requirements in the respective disciplines? Time, perceived exertion, race data or upcoming race courses? In other words, are there times to load heavier on the swim, or bike, or run based on certain metrics?
verry nice
Hi Mate. Integrated to the training plans how do you know what distances, intensity and frequency you start with and when and how much to rev it up by?
Great video. I appreciate all of the insight. We're in a new year now, and you were able to reap the results of this training plan. How did it work out during race season? It seems there was a lot of concern around lack of a long run. Was that a hinderance during your races last season?
Thanks so much!
I did the best times of my entire life, I felt better in my races than I ever have... I was faster than I actually ever thought I could be. So yeah, it worked out awesome!
Can you show us how to do this training working a job? Love to do a 70.3.
Hello, could you please indicate what the cycling technique session on Thursdays consists of?
And on the other hand, could you specify by way of example the series of foot races scheduled for Thursdays? Thanks and best regards
Do you recommend this for someone who hasn’t done a tri in a while / do you need base before this plan can work? Or can you use it from scratch to prepare? Also do you have time/distance plan associated with these?
Will you use any software support? trainingpeaks/strava to control CTL, ATL...
Hey, Taren. Avid cyclist gearing up for my first 70.3 6 months from now. 4 century rides in the last 4 months, so I'm not worried about the bike... but I love this schedule and want to do it. Still recommend it? Or focus on the run and swim quite a bit more?
Thanks for the great videos as always. Question: So no full rest day during the week? Any Ideas/Thoughts on full rest days?
Take as needed. I have one every 3-4 weeks.
This is prefect. What i was looking for. Do you think you will do a camp in TO in Sept? JSP
No, I won't be doing any camps in September. Not sure when/if I'll be doing any camps.
One option to consider would be to shift your Mon swim to Tuesday and do after the brick run (great way to flush the legs) and move the Mon strength to Wed and give yourself a full day off on Monday. Thoughts?
Nope, because I have our big group ride on Tuesdays and that's far more important to me from a social/life/happiness perspective.
Sorry, I totally wasn't implying to skip that group ride. I do the same and I often will pick that over a more focused trainer session just since its so important for me socially (and its fun). I was just thinking an option would be to load up Tuesday and take Monday off. I used to go 7 days a week and then started taking a day off (no reduction in volume) and the mental benefit has been useful. To each his own! :) Keep up the good work!
Triathlon Taren I agree on the importance of the group training in terms of happiness. Now that our weather here is getting better, I've been doing more training sessions with the guys I'm doing a triathlon with. It's a lot more fun and great for encouraging each other. We share different t things that have worked for us over the past few months of isolated training.
I always enjoy the videos you put out. Thanks!
Can you show us some of your indoor trainer rides
But thank you for your reply I wonder if anyone thinks that Mo Farsh's long run is 18 MI. When your livelihood and paycheck depends on running your loved one is no more than an hour an hour and a half and they don't go that hard on the Run because Prudence is the mother of all virtue
Eye neber koold spel wel.😉 As you get closer to race day, how will your training schedule change?
Great Video. 2 questions:
1) During the days of 2 sessions/day, do you do one session in the morning and another at night? Or both at the same time?
2) during the days of Strength, do you do strength first or first swim/bike and then the strength?
A brick run by definition is right after the bike. Helmet off, change shoes and go!
Do you use 'stravistix for Strava' for your fitness / fatigue / form
Nice changes! Did you heard about Mafftone? He was Mark Allen's coach. I really think that you need yo know about him
Yes, I have talked about him in a bunch of other videos.
For how many consecutive weeks and how close to the race day is this plan meant for?
Hello Sir if i may ask, what should be the suggested watts or watts/kg for endurance rides if im training for my first 70.3 race? Thanks
Hey TT, nice video. I was wondering about the strenght workout on a recovery day. I think I might understand the purpose of recovery days wrong. I thought it was mainly for muscles to recover and rebuild stronger, which would be hindered by a strenght workout?
Stay tuned for more videos talking about this stuff...
Thanks Taren. The lack of a long run is interesting. Looking forward to your reasoning behind that. My next 70.3 is in January. It's winter in South Africa now, so I guess it's "off season"? I am planning on doing some Oly distances later this year, with some half marathons in between. So, as I am fairly new to triathlon, I want to get faster, maintain some of my fitness, but not train for peak fitness. Is this possible? What do you think a program should look like? Maybe it's an idea for a training video for you.
Hey Melissa! Yes, all of that is possible. That's the stuff I'm going to be talking about as I roll out my new coaching platform in the next couple months. The part I'm most excited about is that you can adjust it to your own personal situation for race timing and everything else, so you'll know what you need to be doing and when.
@@TriathlonTaren update of team trainiac or a whole new platform?
If all i care about is finishing and I have about a year to train, how should I structure my months?
Excellent... presentation.. you must be working on nutrition next. Can I reconcile Dr. Phil Maffetone's low heart rate method with your plan?
I have talked a lot about the Maffetone method in other videos, one just this past week. So yes, for sure.
What does your “strength” workout look like?
Interesting structure, besides the group ride on Tuesday are you doing mostly solo training for now?
Yep, it looks that way. :)
Question... is it possible to be ready for a half in 3 months?
Long runs? Or is your track run a long one or intervals?
So you are exceeding the bike racing distance and elapsed time on your Sunday ride but not the running distance and elapsed time by any means. What is the rationale behind this partitioning of your Training? I understand you want to avoid injury from running (training), but still running is a considerable part of your 70.3 distance.
One my favorite topics and so complex.
Actually I have a question when will you have a recovery week when you’re training this hard? Are you doing 3 weeks on and 1 weeks easy?
I'll be talking lots more about this in videos coming up!
Triathlon Taren I want to know because I’m training right now and I’m really bad about having resting/recovery week 😅😅😅
Hi taren !! do you still use the 3 week strong and 1 soft method applied to that training plan? greetings from Puebla Mexico, big fan
Yes and no -- I'll be explaining more as the days come, and I get closer to announcing the coaching platform!
My only question about your training plan is the lack of actual pure rest days. You have no days void of any exercise at all dedicated to full body rest and recovery. Won’t this increase your risk of injuries and illness? My training plans have always included one day of full rest, no exercise.
Hi Taren! No long run during the weekend? How long is the smashing group ride going to last?
Thx
Stay tuned, I'll answer these questions in videos this week.
Hi Taren, I really like this and it makes sense but I have one problem that many age groupers likely share. I work every second weekend and rotate Tuesday and Thursday off. I try and make those days off in the week big days, make sense? Also, I have to plan my swimming based on my work week. This week for example I had to swim Mon, Tuesday, Wed simply because I had to leave for work by 5:00 am the other days. So after rambling, my question.....would a two week schedule work, do you sometimes have to adjust mid week? Thanks for what you do!
That's the thing about training, it has to be adjusted for real life sometimes -- and yes, mid-week adjustments happen all the time. That's why I'm developing the training platform (status update to come in a video in the next couple days) -- it will allow you to fully customize your workouts to your life, regardless of what kind of whacky schedule you might have.
I like what your saying! I have in the last 4 weeks been trying to make my workouts more purposeful as instead of just time based and speed. And actually adding strength training. My question is I am doing sprint tri's with an Olympic at the end of the summer. How many hours a week should I be training? Currently I am on a build so I been doing about 4hrs per week (started at 2) And then maxing at 6 before taper. What do you think?
Country By Terrilyn 4 or 6 hours in total? Seems too less to me. 9 hours totally, 3 hours for each discipline sounds fair enough imo
squeaking out 9hrs with all the overtime at work do my be a challenge?
Country By Terrilyn consistency is the key just keep doing those workouts and you will see results doesn’t matter if you’re doing less time as long as you’re doing the workouts 4-5x a week with some rest in between. MWF Swim and T/sat bike. Try to through in some runs off the bike which will help a lot in the races.
Country By Terrilyn family life & work & all the over time. That's a tough challenge. As said, consistency is the key. Sorry for judging beforehand. Keep up mate, good luck
How would you design this awesome plan with a 12 hour training week and 1 day of complete rest keeping the same intent (improved performance instead of completion). In other words, which 2 workouts would be skipped if necessary.
Man i know im probbably late but definitely B swim and technique bike
Would you object to "ALWAYS" doing at least 10 minutes after each bike workout? I try to do a killer BRICK once a week, but lately I've thought about just doing an easy 10 after every time.
Hmm... good question. I think you need to ask yourself if it's purposeful, you know what i mean?
Lol. Great Canadian education, missed the T in strength mate
How do you structure the recovery weeks? Are these still taken as a week every 3rd week?
Stay tuned, I'll answer these questions in videos this week.
I’d like a training program. How do I get in contact with you
How would it work for a slower cyclist? You mentioned over-distance cycling, but with my speed, 3-4 hours is what I'm aiming at for a 70.3. (Yes, I know I need to get faster ...)
Your goal should be to just spend time on the bike consistent and you will develop the speed 👍🏽 maybe 6-8 hours on the bike in my opinion what you need to get some results! One hard time (80-85%)and rest at (60-75% effort)
Im wondering why there is a technique workout for the bike and there isn't one for the run? Or do you consider your precision training as your technique run workout?
There are technique workouts for the run for sure.
What is the coaches platform? You've mentioned in a couple comment replies.
I'm expecting a coaching platform response, but if I'm near the distances for a 70.3, will this layout help get me to that level?
Also, maybe I missed it, but how long have you been in this schedule? How long did it take until you started seeing consistent changes?
Will the coaching plans get you to the 70.3 level? Absolutely they will. With the added benefit of having a community of people who are also in the plans, to rely on for help, support, maybe training together if they're in your area. And as I said in the video, I've just begun with my new strategy for training.
Appreciate the response. I've watched a few of your videos today so crossing ideas over from different videos. :P
How's your thoughts about having a day where you do all three disciplines (swim, bike and run) in a row, maybe once or twice a month?
You could probably, as long as you're not doing too much in a day.
When I was training for an Ironman on Saturday’s. I was doing a 3800 swim in the morning and taking a 2 hour break with some food and a nap maybe followed by 4-5 bike ride and 10 mile run. I did that last 3 months of my training of course I stopped doing these workouts 3 weeks before my race. You should have a good 2-3 months of solid training before doing all three disciplines in a day because it’s very hard on the body takes a long time to recover maybe 2 days for me.
Okay thanks! :)
Are you worried about run durability with the lack of a long run?
Not a bit. I'll talk about this in upcoming videos.
How would i get this in around 12 hour Shifs Ripping Ceilings Down, sleepless nights 2 Kids an Wife who has me Driving round grocery Shopping on a weekend 🤔
Could I apply this workout plan to a Olympic race but just lower the volume slightly
I'll talk about this more in upcoming videos, but specifically in the coaching platform once it's launched. That will be the whole point of it -- to adjust and cater to everyone's specific races.
So how fast are you? Like you’re obviously a fit bloke with a lot of dedication to Tri, but I’m just wondering with all this carefully structured training, what kind of times and numbers have you got?
As age-groupers, we're all just competing against ourselves. I train to better my own times every race, that's it. I'm not racing others. If you want to see my times, look at some of my videos when I've raced.
Yeah fair enough, I mostly take a similar approach to my own training.
I’ve watched quite a few of your videos now and love the content
What do you consider a real rest day???
A real rest day is a day with only a swim. Works for me.
How do you adjust this program for a slow swimmer ?
Stay tuned in upcoming videos... but this is something we'll be addressing in the coaching platform when it's launched in the next couple months.
Are you still working with Pat?
George Davies this I also wanted to ask...maybe @TriathlonTaren felt the last year not good in the races but at least he qualified for 70.3 championship
yeah but is it smart to fire your coach after one bad season? i think coach Pat is still with him, maybe planing is now more 50% 50%
No, I'm not at the moment. But I still eat pancakes in his kitchen on the weekends. And our wives work together.
👌if there is already a Bible this presentation is the New Testament ● excellent sense
It smells like Matt Dixon philosophy! Is he your coach now?
Nope.
What does precision mean??
Accuracy. It's being very exact or accurate with something. A precision passer in football or basketball is an accurate passer with few turnovers. If you're precise in your nutrition or training you're doing it exactly as planned.
The spelling trolls will never let this one go hahaha
What is a brick run?
Brick is doing 2 disciplines back to back . So he means running after a swim.
Are you still doing recovery weeks? Cycle of 3 weeks?
Yes and no... stay tuned for further explanation as time goes on.
Triathlon Taren I surely will :) Have a nice day!
Late comment - but did he thank the Canadian education system and then spell "strength" incorrectly?
61 years old, 2016 did one sprint and two Olympic , MY SWIM is Pathetic, cows swim faster than me, I am bummed because I just want to do ONE 70.3, just ONE , I can’t afford a swim coach , have access to indoor pool , my breathing is the absolute worse , any good advice would help , would the swim guru app help , I have watched many videos on swimming , I still don’t get the breathing thing
What happened to coach Pat?
I'm not working with Pat right now.
Not generally a fan of Tarens videos, too gimmicky. But this is a solid way to structure 70.3 training
Impossible to follow this schedule if you work 9-5 and if you want to keep a minimum of social life
You got scared of running way too much. Did you try not to heel strike for a few months? I wonder if you would be injured as much as now? If even?
Where is the Canadian education when you spelled "strength"? Just sayin'...
Really? You actually took the time to point out a typo?
Triathlon Taren ...uh... triathletes are very detail oriented? Great video!
I figured you did it on purpose after that Canadia educasion remark.
4 hard Training session is too much.