Designed by the UK’s most experienced Iron-distance coach and athlete, Steve Lumley (BTF L3 coach, MSc) for age – group triathletes with limited time available. This plan draws on Steve’s 25+ years experience of coaching and racing all triathlon distances, including 36 Iron man distance races and 5 Hawaii qualifications himself. He has coached athletes to hundreds of full and 70.3IM finishes. These have ranged from novice to elite and include several Hawaii world championship qualifications.
Training plan volume is between 8 and 13.5 hours per week.
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"I bought one of your training plans a short while ago and I've been really enjoying it. It's simple but varied and I can see the focus of every session. I've been doing tri for 11 years now and virtually made no improvement - I raced an Olympic distance tri yesterday and got a pb by 29 minutes! To say I am chuffed is an understatement."
“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”
Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: firstname.lastname@example.org
Warm-up 10 mins progressive to 80%MaxHR
Drills 20 mins drills
2 x 6-10 x 15 secs strides on fairly steep hill.
Recovery = jog back, go on 60secs turnaround
5 mins tempo on the flat between sets
Cool-down 5 mins easy
Minutes % HR Cadence Elapsed
10 70 10
5 75 95 15
5 80 100 20
5 70 90 25
5 80 100 30
5 85 105 35
5 70 90 40
5 85 105 45
5 90 110 50
5 70 90 55
5 warm down 80 60
Select necessary gearing to allow heartrate and cadence
to conform with above
Relax upper body and spin legs
WU: 15 mins progressive
MS: 4 x (4mins E2a / 6 mins E1)
CD: 5 mins
Warm up 5-10 minutes. Then 2-3 sets of MS. Cool down 5-10 minutes
Warm-up well. Then ride 30 to 40 minutes non-stop at tempo / E2b on Turbo or flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling.
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100.
CD: Easy combination of kicks and strokes for 10 minutes.
After warm-up include a few 20-second pick-ups to faster than your 10k race pace. Long, easy recoveries. Relax! Pick-up cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more.