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
Find more triathlon training plans, for every ability and distance, here
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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