The Sufferfest & Apex Coaching

70.3 Half IM Triathlon Plan / Designed for Strength Training

Plan Length: 12 Weeks

Want to CRUSH that 70.3 triathlon while incorporating Strength Training into your schedule? This is the training plan for you!

Can you answer "yes" to all of these questions?

You are 12 weeks away from a 70.3 Triathlon and you want to make sure you are ready to crush it.
You’ve been training consistently for the last 6 months, averaging between 6 and 10 hours a week.
You can run comfortably for 45 minutes without any pain or without needing to stop.
You can swim in open water for 30 minutes without needing to stop or hold onto anything.
You’ve competed in a triathlon at least once before and are familiar with training for all three disciplines
You want to take a structured approach to help you get the most out of your training.
You are time-crunched and only have 8-11 hours available a week to train.
You have access to a swimming pool or suitable body of water 2-3 times per week.
You want to become a more well-rounded athlete by incorporating Strength Training and Yoga into your weekly training routine.

Plan Price: FREE

GET THIS PLAN

Note: These plans are designed to be used with The Sufferfest Training System. You will need to download and install The Sufferfest for iOS, macOS or Windows to access the workouts associated with these plans. To get started:

  1. Go to https://thesufferfest.com/pages/get-started and download the app for your device.
  2. Create your account to start your free 7-day trial.
  3. Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.

For questions about The Sufferfest please email theminions@thesufferfest.com

Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Swim - Open Water Simulation

This is an unstructured swim to help simulate the conditions you'll encounter on the day of your event. If you're swimming in open water for this simulation, use your wetsuit (if available) if your next event allows wetsuits. Focus on three things for this workout session: After a short warm up, swim continuously for the entire session. Alternate your breath (left and right) for the entire swim. Maintain a Z3 or low Z4 pace for the duration indicated in your schedule. Practice your sighting (see Definitions).

Planned: 30:00

Other - Week 2

Bike - Standing Starts **Before Strength**

Four Dimensional Power Focus:
NM: ✭✭✭✭✭
AC: ✭✭✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✩✩✩✩

Standing starts closely simulate a lifting session on the bike because it requires the engagement of your core, upper and lower body. Standing starts will train your ability to generate force through the pedals by forcing you to recruit all of your musculature. No matter your prefered discipline, these efforts are key to teaching your body to recruit all of the muscle fibers in your legs. The saying "Use it or Lose it" actually does apply here. All of the benefit in this session comes from hitting these 20 seconds effort as hard as you possibly can. To do that, you need full recovery between each sprint, and you need to respect that recovery! These efforts should see you start at super low RPMs with very high torque, as the effort continues your cadence will naturally increase. Your goal is to get your cadence as high as possible by the end of each 20 second effort. To maximize your muscle recruitment you want to both push down and pull up on the pedals at the start. Proper core engagement is a must, your legs need a good strong backboard to push against. We understand that not everyone's trainer has the necessary resistance, or the required stability, to perform this workout as described. For stability issues you can get much of the same benefit by doing these efforts seated. If your trainer can't handle the rapid change in speed, or does not have high enough resistance at super a super low cadence then you can start the efforts are a higher cadence and simply treat them as "normal" all out sprints.

Coach Notes:
This is a session that can be done indoors or outdoors. If done outdoors, come to a slow roll in your largest Chain Ring and your 3rd or 4th smallest cog on your rear cassette. Complete the same set of 4 x 20sec maximal start efforts, with 6-8 minutes of easy spinning between.

Planned: 45:00

Bike - G.O.A.T

Four Dimensional Power Focus:
Neuromuscular Power (NM - 5 second): ✭✭✭✩✩
Anaerobic Capacity (AC - 1 minute): ✭✭✩✩✩
Maximal Aerobic Power (MAP- 5 minute): ✭✩✩✩✩
Functional Threshold Power (FTP - 20 minute): ✭✭✭✭✩

This session is all about high-torque efforts, very similar to the efforts you would experience out riding up the steep slopes of Mt Sufferlandria. While these efforts are short, and the intensity isn't too high, the low cadence targets combined with minimal recovery will leave some begging for the high cadence sprints of The Omnium. High torque efforts like these have two primary benefits. Improved neuromuscular coordination, and increased muscular endurance. During each pedal revolution your legs have to "switch on" and "switch off" almost all of the muscles in your legs. High cadence efforts in something like Cadence Builds are great for teaching these groups to make that switch quickly. These low cadence efforts are better for teach ALL of the muscles in your legs to "switch on". Done properly you should be pulling with your hamstrings with one leg while the other leg is pushing down with all the force your glutes and quads can muster. If you feel like you are pushing yourself up out of the saddle during harder efforts (like seated sprints) then your hamstrings are not being utilized since they should be pulling you back down into your saddle. The second main benefit is improved muscular endurance. Even though the session is under 45 minutes, you will put a similar amount of muscular fatigue into your legs as a steady 3 hour base ride. You can almost view this session as hitting the leg press for 8 sets of 100 reps. And just like the weight room, proper form is absolutely key! That means: -- You should focus on pushing down AND pulling back up. You want your glutes and quads activated on the way down, and your hamstring and hip flexors activated on the way up. -- To properly engage your hamstrings think about trying to pulling your heel up to your butt when your crank arm is going from 6 o'clock to 10 o'clock. -- Your knees should be tracking straight up and down, no collapsing in or out! -- Your core should be fully engaged to keep your hips rock steady in the saddle. This will be easier if you are both pushing and pulling during each pedal revolution. This session is very simillar to Power Station. Both help improve your muscular endurance and coordination, the biggest difference is the work to rest ratio between the two. While the intervals here are shorter than those in Power Station, the decreased recovery duration means fatigue will build faster, especially for those with a weakness in repeated efforts. Modifying interval length and recovery duration can also be seen between sessions like Revolver and A Very Dark Place. Both serve up a healthy dose of MAP/VO2 work, but the overall "feeling" of those two sessions are different. If you find that your lower back starts to ache during this session, or that you have to start rocking in the saddle to keep the power up, then it's time for you get started on our Yoga programme. Kick it off with "Core Strengtheners I" to make sure your core is just as strong as those legs!

Planned: 42:00

Swim - Technique B

Warm Up -200m Z1 stroke of your choice Activation 4 repeats of: -25m Drill 10 seconds rest -200m Kick 20 seconds rest Main Set Set 1 -100m Super Slow Drill 20 Seconds Rest -150m 3-3-3 20 Seconds Rest -200m Catch Up 20 Seconds Rest -200m Side-Glide-Kick 20 Seconds Rest -200m Corkscrew 20 Seconds Rest -200m Pull 20 Seconds Rest Repeat until full swim time is completed

Cool Down
-200m Z1 stroke of your choice Incase you need to brush up on your technique definitions follow this link http://thesuf.com/HCtechswim

Planned: 30:00

Run - Off the Bike Run

Steady Z2 run immediately after your bike session. Good time to practice your second transition!

Planned: 10:00

Bike - Who Dares

Four Dimensional Power Focus:
NM: ✭✭✭✩✩
AC: ✭✭✭✭✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

Imagine you're out on a group ride where the tempo is high and you're working hard. Suddenly, someone surges. You do a quick sprint to go after them and quickly get their wheel. The stress of the effort, though, catches up with you and even though the pace settles down to where it was before, you struggle to hold the wheels. Who Dares is a workout that teaches your body to recover from those efforts more effectively so you can keep riding hard. The workout is based on three nine-and-a-half-minute sub-FTP intervals that feature three sprints - one at the start, one at the middle and one at the end. These sprints flood your body with metabolites (lactate, etc.) and then the sustained sub-FTP efforts force your body to clear them out while still working hard. To make the session even more effective, Who Dares also asks your body to do this work at different cadences, stimulating the nervous system and forcing your body to become even more effecient.

Planned: 54:00

Run - Strides & Drills **After Strength**

This is a technique focused session designed to develop your agility, stability, range of motion and foot speed. There is no focus of heart rate zones so you may choose to leave yours at home for these sessions. Between sets of each drill you should easy jog/walk to fully recover between the efforts. While these efforts shouldn't be to taxing on you, the key is perfect form, so you want to be hitting each one rested enough that you can maintain great form for the duration. You should take a bit of extra rest between techniques, again to ensure you are rested and can nail the form. Before starting the workout, familiarise yourself with the format for high knees, butt kicks, skipping, Carioka and strides. Find a flat track or field will 50-100m of open space (football and soccer fields are great for this). Here's what you need to do in order to crush this workout: Warm-up: Start off with 5 minutes of easy jogging/walking. High Knees: 2-3 sets of 75m high knees. Easy jog/walk for 30-60 seconds between. Butt Kicks: 2-3 sets of 100m butt kicks. Easy jog/walk for 30-60 seconds between. Skipping: 3-4 sets of 50m skipping. Easy jog/walk for 30-60 seconds between. Carioka: 4 sets of 30m Carioka in each direction (8 total). Rest for 20 seconds between direction changes (at your discretion). Strides: 2-3 sets of 60m strides. Easy jog/walk for 30-60 seconds between. High Knees + Butt Kicks: Finish these drills with one set each of 50m high knees and butt kicks. Cool-down: Walk or jog for 5 minutes to cool down. Incase you need to brush up on your running drills follow this link: http://thesuf.com/HCtechrun

Planned: 30:00

Run - 4 x 1K Kicking

We know that triathlons are more focused on steadily paced runs, but if you're ever going to get faster then you need to do some speed work! Find a flat track or course with regular distance markers and prepare yourself for some explosive speed work. Here's what you need to do in order to crush this session: Warm-up: Jog for 10 minutes and an easy Z1/Z2 pace. Activation: 3 sets of 75m sprint efforts at Z5. Recover for 30 seconds. 1K Kicking: 4 sets of 1K at Z3 pace, with the final 100m at Z5 (the kick). Pace it such that you are increasing your speed over the 100m and not slowing at the end. Easy walk or jog for 3 minutes between each effort. Cool-down: Walk or jog for 5-10 minutes to cool down.

Planned: 30:00

Swim - Speed 25s to 100s

Speed, speed and more speed. This workout, as you may have guessed, is about speed. You will rarely go this fast during your event, but by working the sharp end of your fitness your threshold fitness also gets a nice boost. Here's what you need to do in order to crush this workout: Warm-up: Start with an easy 300m swim in the stroke of your choice. Activation 1: Swim 200m Kicks. Rest for 30 seconds. Activation 2: Swim 300m Pulls. Rest for 30 seconds. Activation 3: Swim 6 sets of 50m Drills. Rest 30 seconds. Speed Set: Swim 3 sets of the following: 50m at your Z6 (all out) pace. Rest for 15 seconds and repeat three more times. 50m, increasing from Z4 to sprint pace over the 50m. Rest for 25 seconds and repeat once more. 75m, alternate each 25m at Z4-Z3-Z4 pace. Rest for 40 seconds and repeat once more. 100m at Z4 pace. Rest for 60 seconds and repeat once more. Cool-down: Swim an easy 300m using the stroke of your choice.

Planned: 1:00:00

Run - Off the Bike Run

Steady Z2 run immediately after your bike session. Good time to practice your second transition!

Planned: 10:00

Bike - ISLAGIATT **Reduced Intensity 90%**

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

This is your go-to session when you need to increase your endurance and add in some threshold work but only have two hours. By adding in multiple surges and short chunks of time above threshold, ISLAGIATT overloads your system with metabolic byproducts ('the nasties') which your body has to learn to clear out more efficiently. Combining such long interval durations with these hard surges not only forces your body to cope with the effort, but it pushes you harder mentally because after each surge the effort right at threshold "feels" harder than it should. With the final intervals focusing more on short, repeated efforts you'll stress your body's ability to recover when deeply fatigued, making this more than just an "endurance builder" workout, but one that will help you keep churning out power deep into the final kilometers of challenging rides or events.

Planned: 1:57:00


Plan Price: FREE

GET THIS PLAN