Designed by Steve Lumley (BTF L3 coach, MSc). This plan draws on Steve’s 21+ years of long distance triathlon experience, including 32 Iron distance races and 5 Hawaii qualifications. He has coached athletes to hundreds of IM finishes. These have ranged from novice to elite and include several Hawaii world championship qualifications.
Steve has been a full time professional coach for nearly a decade, working with all athletes from elite to novice. He runs several training camps every year.
This plan is targeted at an experience long distance triathlete who needs a schedule for a one to two week training camp or ‘big week’ of training...The plan provides a two week camp schedule, biased towards biking and focussing on developing aerobic base and threshold.
It assumes that camp location provides access to both hilly and flatter riding and open water swimming.
A very easy day, or day off is recommended after 7 days, if on a two week 'camp'...
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.
Please visit us on the web at www.steve.lumley.com or email Steve at: email@example.com
30-45 min Open water or pool. Steady, continuous aerobic swim
Aerobic endurance - 90 mins E1. Focus on maintaining high, supple cadence
E1 / E2. Focus on maintaining high, supple cadence
60 mins: build to tempo/ E2b for 30, hold for 20min / 10 mins easy
Open water: 40-50 mins. Alternate 10-12 mins steady aerobic, 10 -12 mins as 10 strokes hard / 10 easy, 20 hard / 20 easy, 30 hard / 30 easy.
6 x 10 mins hill climbs
1) at AT / E3 focus on maintaining fluent cadence
2) 5mins at AT / E3, 5 mins at high cadence
3) Strength: under threshold at 50 - 60 rpm
4) over AT / E3 focus on maintaining fluent cadence
5) Strength: under threshold at 50-60 rpm
5) 5 mins under threshold, 5 mins accererate to max
Remainder aerobic / E1