UK Ironman 70.3 UK Ironman 70.3 -

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thetrilife Kent: Kits Coty Cottage, 170 Chatham Road, Aylesford, Kent, ME20 7EG

UK Ironman 70.3

3 Month 9 Sessions Per Week

Triathlon Training Program

UK Ironman 70.3 3 months 9 sessions per week

Coty Cottage, 170 Chatham Road, Aylesford, Kent, ME20 7EG | thetrilife Wales: Trelaun, Parc Newydd, Treoes, Bridgend, CF35 5DL

UK Ironman 70.3

Sessions Per Week

Triathlon Training Program

Trelaun, Parc Newydd, Treoes, Bridgend, CF35 5DL

www.thetrilife.com UK Ironman 70.3 3 months 9 sessions per week

WEEK 1

UK Ironman 70.3

Monday

Day Off: Recovery Day

Workout Description: REST DAY: Monday is often good for recovery being after a big weekend of of training or a race.

Pre Activity Comments: Rest day

Tuesday

Swim

Duration (P):0:45:00

Workout Description:

Warm Up: 200 easy swimming 30 s R 100 pull buoy 20 s R 4 x 50 easy swimming 15 s R 8 x 25 one steady, one easy 10 s R A round of swim golf (see description in comments.) Main Set: 3 x 100 15 s R On the last length of each 100 perform a stroke count S/C Cool Down: 200 other stroke Pre Activity Comments: Swimming Golf: Swim 50 m count strokes and time how long your swim took add the strokes to the time in seconds. The objective is to reduce your "golf score"! 1200 Run : Drills



WU: EZ jog 5mins

MS: Set 1: 3 x 20s (+20s R) 2mins HIGH KNEES - short steps, high knee lift, land on midfoot then drop heel

Set 2: 3 x 20s (+20s R) 2mins BUTT KICKS - short steps, kick heel to butt, knees point down, land on midfoot

Set 3: 4 x 20s (+20s R) 3mins LATERAL SHUFFLES - wide steps, do not bring feet together, land on midfoot Set 4: 3 x 20s (+20 Rs) 2mins HiGH KNEES SKIPS - As 1 but skip not run

Set 5: 3 x (5 x 20s +20s R) 14mins Run @ 3k pace. Take 2mins rest between blocks of 5

CD: EZ jog 5mins Pre Activity Comments: Throughout all drills aim to run tall with a slight forward lean. Look about 6-8m in front of where feet land. Be relaxed

Aim for cadence when normal running of 85-90 foot contacts/minute (counting one foot only L or R)

Wednesday

Bike: Indoors-Isolated Leg Training



Warm Up: Easy pedalling cadence 90 rpm 5 min Increase HR into Zone 2, RPE 10 5 min SET 1: Isolated Leg Training (ILT)Single leg right 20 s – recover 70 s Single leg left 20 s – recover 70 s Repeat 4 times (12) Single leg right 30 s – recover 60 s Single leg left 30 s – recover 60 s Repeat 3 times (12) SET 2: Development of leg speed and aerobic endurance.Big chain ring eg 52 x 20 for 2 min at 100 rpm. Recover on small chain ring 1 min at 60 rpm – effort should still be RPE 10-11. Then 3 mins at 100 rpm 1 min 60 rpm, 4 mins at 100 rpm, 1 min 60 rpm, 5 mins at 100 rpm, 1 min 60 rpm, 5 mins at 100 rpm, 1 min 60 rpm, 4 mins at 100 rpm 1 min 60 rpm, 3 mins at 100 rpm, 1 min 60 rpm, 2 mins at 100 rpm, 1 min Perform each repeat in a different position, i.e., sitting up, on hoods, on drops/tri bars.(36) SET 3: Maintain effort in Zone 2 RPE 10-11: 90 rpm 3 mins 30s then 30s spin up to RPM 120+. Repeat 3 times (12) SET 4: ILT Accelerations Single leg right – spin up! 30s recovery 1 min 30 s Single leg left – spin up! 30s recovery 1 min 30 s Repeat (6) Cool Down: Easy pedalling cadence 90 rpm 5 min use gears to allow HR to drop into Zone 1 Total 59 mins Pre Activity Comments: Turbo technique session

Thursday

Run



5 x (3 mins easy, 2 mins moderate, 1 min quick ) Pre Activity Comments: Quick is not a sprint but is faster than your anticipated race pace. Relax during the efforts. Focus on maintaining good form throughout. Swim



Warm Up: 200 swm 40 s R 2 x 50 kick 10 s R 100 pull 15 s R Main Set: 3 x ( 3 x 50 building , 30 s R (each 50 gets faster)) 8 x 75 pulling and paddles if available, 30 s R Cool Down: 200 alternate front and backstroke Pre Activity Comments: 1650

Friday

Bike



WU: Easy pedalling cadence 90 rpm 5 min Increase HR into Zone 2, RPE 10 5 min MS:5 x 3minutes at RPE 18 with 3min easy spin recovery at RPE 10. Target cadence is 85-90RPM with the final minute surging up to 100+RPM WD:Easy pedalling cadence 90 rpm 5 min use gears to allow HR to drop into Zone 1 Pre Activity Comments: Turbo The main set is to be completed in the large chain ring. This session is set at an intensity to improve your anerobic endurance i.e Very hard effort!

Saturday

Run



Long run Off road if possible. Recovery run conversational pace. Take a gel at 30 mins.60-75 mins Pre Activity Comments: Practice taking the nutrition, gels, bars and drinks that you will be using in the race so that you know that your stomach will tolerate the products,

Sunday

Bike



Ride how you feel. 40min at cadence of 95rpm 40min at cadence of 65rpm 40min normal /natural cadence. Pre Activity Comments: Rolling course. Refuel as in race. Drink little and often. Brick

Duration (P):0:10:00Workout Description:

Easy 10minute jog off the bike Pre Activity Comments: Relax and take short steps to get into your rhythm

SUMMARY

Swim: 1:35:00

Bike: 3:00:00

Run: 2:42:00

Total: 8:12:00

www.thetrilife.com UK Ironman 70.3 3 months 9 sessions per week

WEEK 10

UK Ironman 70.3

Monday

Day Off

REST DAY:

Pre Activity Comments: REST DAY: Relax today. Good day for a massage.

Pre Activity Comments: Taper begins today

Tuesday

Swim



WU: 200 swim, 4 x 50 build (swim each 50 quicker), 20s R MS: 8 x 300 as 1- 4 swim, 5 build (get faster through the 300), 6-8 Pull with pull buoy & Paddles CD: 200choice Pre Activity Comments: Focus on distance per stroke. Please only use the paddles if you have used them before and are confident that you are using them correctly. Run



Easy recovery run, low effort, off road if possible.

Wednesday

Bike



WU: 10 minutes - small chain-ring. Start off in lowest gear and change up every 2 mins. Maintain 100 rpm. 4 x 30secs one-legged with 30secs spin @ 100 rpm between each leg change = MS: Do 3 x 8 -minute intervals at 80%MHR RPE 14 at 85rpm (increase cadence to 100rpm for the final minute of every interval)Spin 5 minutes between each interval. CD:5 mins easy Pre Activity Comments: Turbo On aero bars. We need to develop seated glute strength in the racing position. Hydrate well during the session. Stretch well post bike before showering

Thursday

Run: Taper repeats, 4x90 seconds



WU: 10minutes MS: 4 x 5mins at goal race pace effort. 3min easy jog recovery CD:10 easy Pre Activity Comments: Taper repeats. Relaxed speed! NOT all out.

Friday

Swim



Warm Up: 100 swim, 30 s R 50 kick, 30 s R 100 pull, 30 s R, 50 kick, 30 s R 100 swim Main Set: 10 x 25 race effort, 20s R 3 x 100, 60 s R ss 1 easy 1 steady 1 fast Cool down: 250 easy swim Pre Activity Comments: 1200 Bike



WU: Easy pedalling cadence 90 rpm 5 min Increase HR into Zone 2, RPE 10 5 min MS:2 x 20 minutes at RPE 14 with 5min easy spin recovery at RPE 10. Target cadence is 65-70RPM WD:Easy pedalling cadence 80 rpm 5 min use gears to allow HR to drop into Zone 1 Pre Activity Comments: Turbo Seated over gearing The main set is to be completed in the large chain ring.

Saturday

Run: Marathon, 10M, 6M@goal pace



BT: Race tempo practice. Run a 3-mile warm-up. Then run 6 miles at goal pace. Cool down with 1 mile easy.

Sunday

Bike



WU:30 minutes. MS:Then complete 4 x 20 minute intervals (in the large chain ring) at L3 75-82%MHR 12-14 RPE - Moderately hard(5 minute recoveries). Aero position. Refuel as you will do in race. CD: Remainder of the ride easy in the small chain ring Pre Activity Comments: Half Ironman Intervals. Intensive Aerobic Endurance Brick



35 minutes at goal 70.3 race pace effort

SUMMARY

Swim: 1:50:00

Bike: 5:00:00

Run: 2:37:00

Brick: 0:35:00

Total: 10:02:00

UK Ironman 70.3 UK Ironman 70.3 -

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