IronDistance Triathlon: Novice 20 week plan (Saturday race)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:28

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 IronDistance races and 5 Hawaii qualifications himself. He has coached athletes to hundreds of full and half IM finishes. These have ranged from novice to elite and include several Hawaii world championship qualifications.

This plan is targeted at a novice 'IronDistance ' triathlete, aiming to complete the distance. Confident at standard distance triathlon and possibly having completed a half distance race already.
This plan covers the final 20 weeks build up to the target race. Prior to commencing this plan athletes should have at least 12-18 weeks of preparation and base training training under their belt and be comfortable riding for 4+ hours and running for 120 minutes continuously.

Training plan volume is between 9 and 16 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2 swim sessions, 3-4 bike sessions and 3-4 run sessions, generally based on heart rate.

As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:

http://www.stevelumleytriathlon.com/signup

"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."
(Lynne Callaghan)

“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.”

(Keith Sanders)

Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com

Sample Day 1
1:00:00
Continuous swim

WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes

Sample Day 1
0:55:00

WU: 10 mins warm-up Progressive to E2b

MS:

Week 1
5 x (1 min. R leg/1 min. L leg/1 min. both)
Straight into:
4 mins 100rpm E2b
1 mins easy
5 mins 110rpm E2b
1 min easy
4 mins 100rpm E2b


Week 2
4 x (1 min. R leg/1 min. L leg/1 min. both)
Straight into:
5 mins 100rpm E2b
1 mins easy
5 mins 110rpm E2b
1 mins easy
5 mins 100rpm E2b
1 mins easy
5 mins 110rpm E2b


Week 3
3 x (1 min. R leg/1 min. L leg/1 min. both)
Straight into:
7 mins 100rpm E2b
1 mins easy
7 mins 110rpm E2b
1 mins easy
7 mins 100rpm E2b
1 mins easy
7 mins 110rpm E2b








CD:

Sample Day 3
1:00:00
Tempo: varied cadence

Warm-up well. Then ride 40 minutes non-stop at 'tempo' mostly flat course. .(Turbo trainer or rollers preferable). Alternate cadence: 1 mins at 90rpm / 1 min at 50rpm / 1 min at 110rpm.

Sample Day 3
0:40:00
Strides, 6-8, uphill

Strides. Warm up well. Then 6-8x20 seconds up a moderate hill (walk down recovery). Powerful! Quick strides. Use arms. Remainder E1.

Sample Day 4
1:00:00
Masters, aerobic, form

Masters. Concentrate on form--NOT fitness! Consider moving to a slower lane.

Sample Day 5
1:15:00
Strides, 4-5, relax

Strides. Warm up. Then 5-6 x 20 seconds fast on soft, gentle downhill. Strides are fast relaxed running with high cadence (aim for 30+ right or left leg contacts in 30s). Focus on cadence rather than stride length, ie. Shorten stride if necessary Not all out. Relax.

Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Remainder at E1.

Sample Day 5
0:45:00
Max Strength weights

Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes

Steve Lumley (MSc)
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Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.