Olympic Distance triathlon: 12 week Improvers program
12 weeks - $25.00
Total Hours: 82
Total Hours: 82
Designed by Steve Lumley (BTF L3 coach, MSc) . This plan draws on Steve’s 21+ years of triathlon racing and coaching experience. Steve works on a daily basis with all levels of athlete from complete beginners to talented elite, youth, junior, and student athletes. He has coached national youth, junior, student, elite and age group medal winners.
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: tricoach.lum@gmail.com
This plan is targeted at an ‘improver’ triathlete, aiming to improve their time over the Olympic distance triathlon. It assumes a good fitness background in swim, bike and run, (with a reasonably even ability in the three disciplines) already having completed an Olympic distance triathlon. They should ideally have 6-8 weeks of preparation training under their belt prior to commencing the structured programme. Training plan volume is between 5 and 8 hours per week, and is organised on a 3 week macro-cycle; every 3rd week is a recovery week. The weekly schedule typically includes 2 swim sessions, 3 bike sessions and 3 run sessions. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.
“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)
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: tricoach.lum@gmail.com
This plan is targeted at an ‘improver’ triathlete, aiming to improve their time over the Olympic distance triathlon. It assumes a good fitness background in swim, bike and run, (with a reasonably even ability in the three disciplines) already having completed an Olympic distance triathlon. They should ideally have 6-8 weeks of preparation training under their belt prior to commencing the structured programme. Training plan volume is between 5 and 8 hours per week, and is organised on a 3 week macro-cycle; every 3rd week is a recovery week. The weekly schedule typically includes 2 swim sessions, 3 bike sessions and 3 run sessions. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.
“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)
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Planned Time: 0:00:00
Relax
Workout #2 : Swim
Planned Time: 0:45:00
WU: 10 minutes alternating slow-fast pacing. Include different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Check they are staying constant? CD: 5 minutes very easy. Choice of strokes Total: 45 minutes
Workout #3 : Run
Planned Time: 0:40:00
40 minutes steady with 4-5 strides Strides are 20 to 30s of fast relaxed running every 3/4 minutes. Maintain stride length rather than increase it, and work on as high cadence (stride rate) - cadence should be 90+ (ie right or left foot contacts the ground 90 times per minute.
Workout #4 : Bike
Planned Time: 1:15:00
75 minutes steady ride with 15-20 mins of pedalling drill: 1 leg does 90% of the work until fatigue. Then the other takes over.
Workout #5 : Swim
Planned Time: 0:40:00
WU:100 swim easy, 50 kick easy, 100 swim moderate, 50 kick steady, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each interval. All steady —easy breathing. 4 x 100 (10s rest). Rest 2 minutes. Kick 300 steady. 6 x 25 relaxed speed (15s rest). CD: 200 easy swim. Total: 1500
Workout #6 : Run
Planned Time: 0:50:00
50 mins steady run
Workout #7 : Bike
Planned Time: 1:00:00
'Tempo intervals'. On a flat road or turbo trainer. Warm up for 15-20 minutes. Then do 4-5 x 6 minutes at 'tempo' effort (2-3 minute easy riding as recovery). 'Tempo' is a 'comfortably hard' effort.
Workout #8 : Run
Planned Time: 0:10:00
10 mins easy run straight after the bike
Workout #9 : Bike
Planned Time: 2:00:00
2 hours steady ride