Trainings of Lucy Charles to go from the Olympic to the half Ironman

The world runner-up HOMBRE DE HIERRO, Lucy CharlesHe shared some tips with our friends at 220 Triathlon for making the leap from Olympic triathlon to half-Ironman. Here we've compiled his key advice and several swim workouts designed to prepare you for a half IRONMAN.

Moving from Olympic to half IRONMAN is not just about swimming more, but about learning to maintain a high pace for longer and with more control.

Basic tips to complete the 1,9 km of swimming

• Plan your pace.
• You will have to go 2-3 seconds slower than your usual rhythm in an Olympic triathlon.
• Add speed series It also makes sense at medium distances.
• You will have to Include sets of 200, 100, and 50 meters to increase your average swimming speed.
• Try doing this 2 times per weekThe recommendation is to divide the 1,9 km distance into shorter repetitions, with rest intervals of between 10 and 20 seconds.

Training to prepare you for a half-distance triathlon

Terminology used: PE = perception of effort, from 1 to 10. RI = recovery between series intervals.

Speed ​​training

• Distance: 3.000 m
• Kit: chronometer

Heating

• 400 meters steady, 30 seconds RI
• 2 x 200 m incremental pace, 20 seconds RI
• 2 x 100m middle distance race pace, 30 seconds RI
• 4 x 50 m incremental pace, 20 seconds RI
• 100 m easy pace

Main block

• 30 x 50 m faster than the half-distance race pace, 30 seconds RI

Cooling

• 200m easy swimming

Swimming pool training

• Distance: 2.600 m
• Kit: pull buoy, shovels and stopwatch

Heating

• 200 soft meters

Main block

• 2 x 300 m PE 8, 20 seconds RI
• 250 m with shovels, PE 6
• 4 x 150 m PE 8-9, 15 seconds RI
• 250m with pull buoy, PE 6
• 6 x 100 m PE 9, 10 seconds RI

Cooling

• 100 m free

Levels

• Beginner: Increases recovery time by an additional 5 seconds.
• Advanced: Complete the session with 6 x 100 m with paddles.

Training in open water

• Distance: 2.500 meters
• Kit: neoprene and stopwatch
• If possible, swim with several triathletes together.

Heating

• 300 m PE 5-8

Main block

• 500m round trip, focusing on a fixed point or buoy to make the turn.
• 3 x 100 m, start simulation.
• 500m drafting with other swimmers.
• 3 x 100 m, start simulation.
• 500m race pace.

Cooling

• 100 m PE 6

Levels

• Beginner: Find a place where you feel safe and always swim with other swimmers.
• Advanced: It includes some hypoxia exercises during exit simulations.

If you enjoyed this article, here are some others. Lucy Charles' training for the IRONMAN in Kona.

Photo: thatcameraman.com