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IronDistance Triathlon: Novice 30 week plan HILLY BIKE


Steve Lumley

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29 Weeks

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Plan Description

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 39 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 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:

"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 or email Steve at:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:02 hrs 1:30 hrs
Bike x3
5:57 hrs 6:00 hrs
Run x3
2:38 hrs 2:30 hrs
Strength x2
0:40 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:02 hrs 1:30 hrs
5:57 hrs 6:00 hrs
2:38 hrs 2:30 hrs
0:40 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week

Steve Lumley (MSc)

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.

$49.95 - Buy Now