40 week advanced Ironman - 50+ athlete

Average Weekly Training Hours 13:09
Training Load By Week
Average Weekly Training Hours 13:09
Training Load By Week

Written for an experienced older 'irondistance' triathletes aiming for a competitive IM race, or first time IM 50+ athletes with experience and fast times over OD and 70.3 distances. Based on an average of 12h training per week. The plan assumes a reasonably even ability in all disciplines. 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 27+ 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 & test week. 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
0:40:00
Custom

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


4 x 3 x 30 secs with cadence of 90/95/100, 30 secs rest after each rep, 1 min easy after each set.






5 mins Easy cool-down

Sample Day 1
1:00:00
Custom

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 2
0:45:00
AA Circuit training, phase 1

After warm up do Phase 1 AA circuits (SEE ATTACHMENT)

Sample Day 2
1:00:00
Variably paced 75s

WU:
200 pull.
100 kick.
300 swim.
100 kick.
MS:
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
10 x 25 fast (30”).
8 x 50 fast (30”).
CD: 500 very easy.
Total: 2950

Sample Day 3
1:00:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 4
0:40:00
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 18-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! easycool down.

Sample Day 5
1:00:00
Custom

300 easy fc - alt. Fist / swim
200 as 50D / 50 S x 2

6 x 50 odds = desc fc.
evens = IM order

3 x 200M descend 1-4, on 3= 15S
3 x 100M, descend 1-4, on 1.30 / +5-8S
3 x 50M , descend 1-4, on 50

3 x 200M , negative split each 200, on 3 / +15
3 x 100, negative split, on 1.30 / +5-8S
3 x 50M , negative split, on 50
4 x 25M fly , on 30s

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.