Xterra / Cross Tri 6 week pre race: Advanced

Average Weekly Training Hours 11:48
Training Load By Week
Average Weekly Training Hours 11:48
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 Xterra 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 many athletes to Xterra and Cross triathlon races at age group and elite levels, including several to Xterra Worlds. Training plan volume is between 11 and 18 hours per week, designed on a three week mesocycle with every third week an easier, recovery week. Aimed at experienced off road trathletes aiming to be competitive in Xterra and cross triathlon, or those at an experienced, competitive level on road, aiming to imove to Cross Tri. This plan is for the final 6 weeks specific off road tri training leading towards your "A' race and assumes that you have 10 weeks+ of base training completed. 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
1:10:00
Descending 300s

WU:
100 swim easy.
50 kick easy.
100 swim easy.
50 kick moderate.
100 swim moderate.
MS: Start slow and decrease times for each 300.
4 x 300 (30”) at aerobic effort (slower than T-pace).
Kick 50 easy.
3 x 300 (30”) at aerobic effort (less than T-pace).
Kick 50 easy.
2 x 300 (30”) at aerobic effort (less than T-pace).
CD: 100 drill of your choice, 300 swim.
Total: 3500

Sample Day 2
1:00:00

WU: 15 mins progressive WU
MS: 3 x (3 x 800m or 3 mins. Build each set: first : E2a / second @ E2b / third @ E3. 45 s rest on each
CD: 5-10 mins easy

Sample Day 3
0:40:00

Off bike: 15 mins build to E2b / 20 mins @ E2b / WD

Sample Day 3
2:00:00
Off road, 3x20 mins

BT: Time Trial 3 times. Off-road, about 20 minute course. Last one fastest. Record times & heart rates. (10 minute recoveries)

Sample Day 4
1:30:00
Hilly Endurance

Run a hilly course. Heart rate E2a-b on uphills. Otherwise E1, build to E2a/b in last 15 mins if feeling OK...

Sample Day 5
1:00:00
75s descending

WU:
50 pull, 50 kick, 50 swim done 4 times.
MS:
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
1 x 75 fastest of workout (easy 25 swim).
CD: 200 easy swim.
Total—2650

Sample Day 6
2:00:00
Super threshold conditioning track session # 4

4 x {1mile-400-200-200m}
Rest = 60s on mile, 30-40s per 400m / 20s per 200m

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.