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

The Ironman World Runner-up has given our 220triathlon friends some tips to make the leap from an Olympic triathlon to medium distance and we want to share it with you.

Basic tips to complete the 1,9 km of swimming

• Plan your rhythm
• You will have to go 2-3 seconds slower than your usual rhythm in an Olympic triathlon
• Add speed series for medium distance
• You will have to incluir series of 200, 100 and 50 meters to increase your average swimming speed.
• Trying to do thisor 2 times per week. I recommend that you divide the distance of 1,9 km in shorter repetitions with rest intervals between 10 and 20 seconds,

Training to face a Medium Distance Triathlon

Nomenclature used * Perception of effort, 1-10 * RI, recovery between set intervals

Speed ​​training

• Distance: 3.000 m
• Kit: Stopwatch

Heating

• 400 stable meters, 30 seconds RI
• 2 x 200 m incremental rate, 20 seconds RI
• 2 x 100m at the pace of MD competition, 30 seconds RI
• 4 x 50 m incremental rate, 20 seconds RI
• 100 m easy rhythm

Main block

• 30 x 50 m faster than MD competition rhythm, 30 seconds RI

Cooling

• 200 m easy to swim

Swimming pool training

• Distance: 2,600m
• Kit: Pullboy, Shovels, stopwatch

Heating

• 200 soft meters

Main block

• 2 x 300 m PE 8, 20 seconds RI
• 250 m with PE 6 blades
• 4 x 150 m PE 8-9, 15 sec. RI
• 250 m with Pullboy PE 6
• 6 x 100 m PE 9, 10 sec. RI

Cooling

• 100 m free

Levels:

• Beginner: increases the recovery time in 5 additional seconds
• Advanced: complete the session with 6 x 100m with paddles

Training in open water

• Distance 2.500 meters
• Kit: Neoprene, stopwatch
• If it is possible to swim several triathletes together

Heating

• 300 m PE 5-8

Main block

• 500 roundtrip fixed to a fixed site or buoy to turn
• 3 × 100 m, output simulation.
• 500 m doing drafting with other swimmers
• 3 × 100 m, output simulation.
• 500 m rhythm competition

Cooling

• 100 m PE 6

Levels

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

If you liked this article here we leave you other trainings of Lucy Charles for Kona Ironman

Photo: thatcameraman.com