Ironman Triathlon: Novice 30 week plan

Average Weekly Training Hours 12:10
Training Load By Week
Average Weekly Training Hours 12:10
Training Load By Week

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 70.3 IM finishes. These have ranged from novice to elite and include several Hawaii world championship qualifications. This plan is targeted at a novice 'Ironman' triathlete, aiming to complete the distance. Confident at standard distance triathlon and possibly having completed a half ironman distance race already. This plan covers the final 30 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
Tech 1, # 1 (2.5k)

Warm-up 200 E1 200



Kick Set

100 E1 w. 15 secs

2 x 50 E2a w. 15 secs

4 x 25 E2b w. 15 secs 300



Drill Set

16 x 25 3 drill/1 swim - E1/E2a w. 10 secs 400

Drills - choose from 1. Clenched Fist 2. Doggy paddle

3. Polo stroke - head-up 4. Point to sky - relaxed entry 5. Trickle finger - relaxed recovery

Tempo Set

16 x 25 (3 E2b/1 E1) w. 10 secs 400



Main Set

4 x 250 pull E2a w. 30 secs 1000



Cool-down

200 E1 200



TTD= 2500

Sample Day 1
0:45:00
Tech # 1 - single leg

WU: 10 mins warm-up Progressive to E2b

MS:

Right Leg 15 secs 60 rpm
Left Leg 15 secs 60 rpm
Both Legs 60 secs 90 rpm
Right Leg 30 secs 60 rpm
Left Leg 30 secs 60 rpm
Both Legs 60 secs 90 rpm
Right Leg 45 secs 60 rpm
Left Leg 45 secs 60 rpm
Both Legs 60 secs 90 rpm
Right Leg 60 secs 60 rpm
Left Leg 60 secs 60 rpm
Both Legs 60 secs 90 rpm
Right Leg 45 secs 60 rpm
Left Leg 45 secs 60 rpm
Both Legs 60 secs 90 rpm
Right Leg 30 secs 60 rpm
Left Leg 30 secs 60 rpm
Both Legs 60 secs 90 rpm
Right Leg 15 secs 60 rpm
Left Leg 15 secs 60 rpm
Both Legs 60 secs 90 rpm
Set Time = 15 mins

Week 2 = One-legged sections at 70 rpm or highest sustainable
Week 3 = One-legged sections at 80 rpm or highest sustainable
Week 4 = One-legged sections at 90 rpm or highest sustainable
Week 5 = One-legged sections at 90 rpm or highest sustainable/Two-legged sections at 100rpm


5 mins spin @ 90rpm
1 min easy
4 mins spin @ 95rpm
1 min easy
3 mins spin @ 100rpm
1 min easy
2 mins spin @ 105rpm
1 min easy
1 mins spin @ 110rpm
5 mins easy

Week 2 increase each rpm by 5
Week 3 increase each rpm by a further 5
Week 4 increase each rpm by a further 5
Week 5 increase each rpm by a further 5




CD:

Sample Day 3
1:00:00
Strides, 4-5, relax

Strides. Warm up. Then 4-5 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 3
0:40:00
AA Circuit training, phase 1

After warm up do Phase 1 AA circuits

Circuit Training
This is the ideal intro to your training year, especially if you haven't been in the gym for a while
Use these basic exercises to provide some general conditioning before you move into more specific
work.

Exercise
Squat + Shoulder Flex (D/b)
Swiss Ball Hip Extension (shoulders on ball)
Press Ups
Crunches
Lunges & Curl (D/b)
Chins/Lat Pulldown
Overhead Press (D/b or tubes) + heel Raise
Superman
Burpees
Shrugs (D/b)
Dips
Side Bends (D/B)
Swiss Ball Russian Twist
Swiss Ball Hip Extension (Feet on ball)

Use a resistance for each exercise that you can comfortably use for 30s
Move between exercises without rest. Take 60s rest at the end of each circuit (12 exercises)

Sets
Phase 1 ( 2-3 weeks) 2 x 30s
Phase 2 ( 2-3 weeks) 3 x 30s
Recovery week 1 x 30s

Sample Day 4
1:00:00
Tech # 2 - single leg

WU: 10 mins warm-up Progressive to E2b

MS:

10 mins one-legged drills as: 30 secs right leg 30 secs left leg 60 secs both legs

One-leg: Week 1 rpm = 70 Week 2 rpm = 75 Week 3 rpm = 80 Week 4 rpm = 85 Week 5 rpm = 90

Both legs: Week 1 rpm = 90 Week 2 rpm = 95 Week 3 rpm = 100 Week 4 rpm = 105 Week 5 rpm = 110

When doing one legged drills aim for a smooth revolution with controlled pressure throughout then transfer this to the spinning.

5 mins spin @ 90rpm
1 min easy
3 mins spin @ 100rpm
1 min easy
1 mins spin @ 110rpm
1 mins easy

Repeat above set x 3

Week 2 increase each rpm by 5
Week 3 increase each rpm by a further 5
Week 4 increase each rpm by a further 5
Week 5 increase each rpm by a further 5




4 mins easy


Total training time = 60 mins








CD:

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

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

Sample Day 5
0:45:00
cadence intervals # 3

You can do this session on a treadmill set at 0% gradient or outside.
For the main set the speed should be at about half-marathon race pace.
Effort level should be no higher than E2b (L3), the emphasis is on correct cadence not speed.
You should not get faster through the set but rather shorten stride to maintain same effort and pace.

Warm-up 10mins progressive to 80% MaxHR

3 mins cadence of 90rpm
1 min rest
3 mins cadence of 95 rpm
1 min rest
3 mins cadence of 100 rpm
1 min rest
3 mins cadence of 95 rpm
1 min rest
3 mins cadence of 90rpm
1 min rest



For the continuous run below the speed should be reduced but cadence kept high.

10 mins Continuous run with highest comfortable
cadence.

5 mins Easy cool-down

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.