Ironman Lanzarote 2017: 30 week Advanced plan

Average Weekly Training Hours 14:46
Training Load By Week
Average Weekly Training Hours 14:46
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. Training plan volume is between 11 and 22 hours per week, designed on a three week mesocycle with every third week an easier, recovery week. Aimed at experienced 'irondistance' athletes aiming to improve their performance, or first time IM athletes with experience and fast times over OD and 70.3 distances. As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. "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
Custom

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 1
0:30:00
Basic core conditioning , Injury prevention + stretching programme

Core Conditioning programme Exercise Plank (P) Side Bridge (each side) Supine Bridge Start Forearms & toes Knees bent + rpt lift Knees bent (KB) + hip Lift rpt Progression 1 P+1leg lift Knees bent & static hold KB & static hip lift Progression 2 P+1arm lift Straight legs & rpt As above + foot raise Progression 3 P+ alt arm &leg lift Straight legs & static hold AS above + 1 leg shoot Progression 4 P+ Swiss ball(SB) Straight legs + 1 leg lift Swiss Ball + hip lift rpt Progression 5 P+SB+Leg lift Straight arm + 1 leg lift SB + static hip lift Progression 6 P+SB+arm lift As above + 1 leg lift Reps With RPT exercises build to 3 x 10 reps. When you can comfortably achieve this then you are ready to move onto the static hold versions Duration Start with 3 x 10s for each exercise. Add 5s to each hold per week. When you hold for 3 x 20s then you can move on to the next level Rest Approximately equal to the duration of the hold

Sample Day 2
1:15:00
Custom

300easy fc
150back
200k
200P
200S (loosen)

20 x 100m on 1min 40s (or time which allows 15-20seconds recovery..)

2 x (3 x 75 as CU / Back / fc) + 15s

Sample Day 2
0:40:00
AeT Steady State

Warm-up well. Then on a mostly flat course run 20 minutes at E2a

Sample Day 3
1:00:00
Custom

WU: 10 mins warm-up Progressive to E2a

MS:

Drills One-legged sections - maintain highest rpm possible while keeping pedal revolutions smooth.
20 secs Right Leg/ 20 secs Left Leg/1min 20 secs both legs 100rpm
30 secs Right Leg/ 30 secs Left Leg/1min both legs 110rpm
40 secs Right Leg/ 40 secs Left Leg/40 secs both legs 120rpm
50 secs Right Leg/ 50 secs Left Leg/20 secs both legs 130rpm
2 mins easy

Week 1 rpm
3 x (5 mins E2b 110
(5 mins E2a 100



Week 2 rpm
3 x (5 mins E2b 110
(1 min E2b 120
(4 mins E2a 100

Week 3 rpm
3 x (5 mins E2b 110
(1 min E2b 120
(1 min E2b 130
(3 mins E2a 100




CD: Cool-down 5 mins Easy

Sample Day 3
0:45:00
Max Strength weights

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

Sample Day 4
1:00:00
'Ramp'

60 mins as 30 E1 / 10 E2a / 10 E2b / 5 E3 / WD

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.