Have you secured a spot at Ironman’s new middle distance race, 70.3 Staffs? Lucky you – best cracking with the training then! With that in mind, we asked Tri-1st.co.uk coach Russ Hall to provide our readers with a 16-week training plan.
Effort levels for this training plan are ranked from 1 to 5. A rank of 1 represents minimal effort, the sort of effort used for active recovery. 5 indicates the hardest effort that an athlete can sustain. Effort levels for the sessions are included in brackets after the session, for example: 60 minute tempo ride (EL3) – meaning a 60 minute long tempo bike session with an overall effort level of 3.
When using sessions from the plan, a training week should be scheduled so that hard sessions are placed on adjacent days and not on the same day (hard run and hard bike sessions shouldn’t be on the same day).
For most people, long brick sessions will need to be completed at weekends, the day following long brick sessions should be easy to allow recovery into the next training week. Interval and tempo sessions can be replaced by triathlon club sessions that achieve similar training goals.
For swim sessions, warm ups and cool downs are not specified, only main sets are specified as it is impossible to know the time constraints of the athlete following the plan. When warming up remember that the warm-up should be appropriate to the main session, for example if it is a speed session then the warm-up should reflect that and include sprints or build intervals; the warm-up needs to be at least a third of the length of the main session.
For more information on training plans and coaching services please visit www.tri-1st.co.uk. Tri-1st offers coaching for individual athletes as well as structured programmes. Tri-1st can also provide swim video analysis, bike fits, nutritional advice and performance testing. Full details for the products and services are listed on the website.