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
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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. Here are the essential 70.3 sessions mentioned in the 6 month Middle Distance triathlon training plan
- Find more triathlon training plans, for every ability and distance, here
- What is the Rate of Perceived Exertion (RPE) and why is it important for athletes?
Recommended UK 70.3 races
Bala Middle
Bala, Gwynedd
June
A stalwart on the calendar that’s enticing for middle-distance newcomers and PB-hunters.
Ironman 70.3 UK Exmoor
Wimbleball, Somerset
25 June 2017
One of the toughest 70.3 races on the circuit due to the lumpy Exmoor hills bike course.
Outlaw Half Holkham
Wells-next-the-Sea, Norfolk
July
Top-notch organisation from One Step Beyond and on a reasonably beginner-friendly course.
The Vitruvian
Rutland Water, Leicestershire
September
A classic on the circuit since 2003 and a smart option for a first middle-distance event.
The Gauntlet
Hever Castle, Kent
September
The final Castle Tri Series Gauntlet of the year finds a calm lake swim giving way to a deceptively tough bike and run combo.
www.castletriathlonseries.co.uk
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