Suche Trainingsplan für Half Ironman

[DocTom]

Zitat von Mirko

... kostenlose Trainingspläne:

12-Wochen Mitteldistanz

Coole Sache!

THIS PLAN IS FREE.

Want to CRUSH that 70.3 you have in 12 weeks? 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 yoga into your weekly training routine.

[Bommel91]

Ja aber typisch Sufferfest. Da gehts direkt gut los. Allein der Schwimmtest würde mich schon überfordern an Tag 3:

Warm-up: Start with an easy 300-500m swim in the stroke of your choice. Rest for 60 seconds.
Activation 1: Swim 10 sets of 50m Drills Rest for 20 seconds.
Activation 2: Swim 2 sets of 100m, increasing from a moderate to fast speed throughout the 100m. Rest for 30 seconds.
Activation 3: Swim 2 sets of 25m, both done at just below your maximum. Rest for 30 seconds.
50m Test: Swim 50m as fast as you can. Keep track of your stroke count for the first 25m and the second 25m. Having a significantly higher stroke count on the 2nd half means you probably went out a bit too hard.
500m Pre-Test: Swim 100-200m at an easy pace and then rest for 120 seconds prior to going straight into your 500m test.
Test: Swim your fastest 500m possible. Try to start cautiously and finish strong.
Mentally count the number of strokes required on the final 100m. If this number is drastically higher than your stroke count for the 50m effort that means your form has deteriorated. Poor form means less water moved per stroke. This means you should put some extra work into your technique sessions to keep this from happening on race day.
Mark the total time it takes for you to finish the final 100m.

[Topa]

Danke für euren Input. Werde mir mal den ein oder anderen Plan angucken.

[lilanellifant]

Zitat von Bommel91

Ja aber typisch Sufferfest. Da gehts direkt gut los. Allein der Schwimmtest würde mich schon überfordern an Tag 3:

Warm-up: Start with an easy 300-500m swim in the stroke of your choice. Rest for 60 seconds.
Activation 1: Swim 10 sets of 50m Drills Rest for 20 seconds.
Activation 2: Swim 2 sets of 100m, increasing from a moderate to fast speed throughout the 100m. Rest for 30 seconds.
Activation 3: Swim 2 sets of 25m, both done at just below your maximum. Rest for 30 seconds.
50m Test: Swim 50m as fast as you can. Keep track of your stroke count for the first 25m and the second 25m. Having a significantly higher stroke count on the 2nd half means you probably went out a bit too hard.
500m Pre-Test: Swim 100-200m at an easy pace and then rest for 120 seconds prior to going straight into your 500m test.
Test: Swim your fastest 500m possible. Try to start cautiously and finish strong.
Mentally count the number of strokes required on the final 100m. If this number is drastically higher than your stroke count for the 50m effort that means your form has deteriorated. Poor form means less water moved per stroke. This means you should put some extra work into your technique sessions to keep this from happening on race day.
Mark the total time it takes for you to finish the final 100m.

Also das Warm-up ist noch was für mich, Activation 1 könnte noch gelingen, 2 würde schon kritisch - danach wäre es ein Desaster
Aber vielleicht sollte ich mir das mal als Ziel setzen... Irgendwann mal Tag 3 überstehen

Ihr müsst bedenken, dass es sich um die letzten 12 Wochen vor einer Mitteldistanz handelt, die ihr laut Plan "crushen" wollt. Das macht man nicht im Vorbeigehen und die vorausgehenden Trainingsmonate sollten einen zumindest so fit machen, dass der Plan umsetzbar ist

[Mirko]

Zitat von adaniya

Ihr müsst bedenken, dass es sich um die letzten 12 Wochen vor einer Mitteldistanz handelt, die ihr laut Plan "crushen" wollt. Das macht man nicht im Vorbeigehen und die vorausgehenden Trainingsmonate sollten einen zumindest so fit machen, dass der Plan umsetzbar ist

Genau!
Hier ist ja eine Voraussetzung für den Plan:

You’ve been training consistently for the last 6 months, averaging between 6 and 10 hours a week.

You can swim in open water for 30 minutes without needing to stop or hold onto anything.

Nach einem halben Jahr mit 6-10 Stunden sollte das eigentlich machbar sein. Wer 12 Wochen vorher keine 500 Meter am Stück schwimmen kann wird wahrscheinlich eh ein Problem bekommen beim Wettkampf.
Und das eine App namens SUFFERfest jetzt kein Wohlfühl-Trainingsplan anbietet ist ja klar.

Der Plan ist zwar übrigens kostenlos, aber ohne zahlendes Mitglied (10€ im Monat) bei Sufferfest zu sein macht es wahrscheinlich keinen Sinn, da die Rollen-Workouts natürlich auch im Plan stehen.