Free 6-month Ironman 70.3 Training Plan
Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes
This middle-distance triathlon plan is broken down into three phases: An eight-week ‘Base’ phase before an eight-week ‘Build’ phase and an eight-week ‘Peak/Taper’ period.
During the Base phase, aim to improve bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm.
Download the plan below. For details on the sessions mentioned in the plan click here
Recommended UK 70.3 races
A stalwart on the calendar that’s enticing for middle-distance newcomers and PB-hunters.
Ironman 70.3 UK Exmoor
25 June 2017
One of the toughest 70.3 races on the circuit due to the lumpy Exmoor hills bike course.
Outlaw Half Holkham
Top-notch organisation from One Step Beyond and on a reasonably beginner-friendly course.
Rutland Water, Leicestershire
A classic on the circuit since 2003 and a smart option for a first middle-distance event.
Hever Castle, Kent
The final Castle Tri Series Gauntlet of the year finds a calm lake swim giving way to a deceptively tough bike and run combo.