Recovery spins
Short and relaxed, RPE 1–2/10. These keep the routine light. Omit them when tired or when more rest is needed.
This is my personal training plan, shared for anyone following the journey. Sessions and future loads may change with recovery.
38-WEEK CALENDAR
the weekly plan.
06:00 swims Monday–Friday. 12:00 rides Monday–Saturday. Evening strength and Pilates. Sunday long run.
The starting point & plan status
This is James’s own plan for London 100 and Lakesman Full. It builds on three 50 km ultras, one full Ironman, three half Ironmans and an established Sunday running habit. The cycling baseline is approximately six hours a week.
The planned sessions are shown separately from activities recorded via Tredict. A recording on the same day does not confirm that a specific planned session was completed. Future weeks are provisional ceilings and are reviewed against recovery and available time. The largest draft weeks approach 20 training hours, before travel and changing.
October races & recovery
Sunday 4 October: optional 30–60 min easy run/walk, only if recovered, with no distance target. Sunday 11 October, 09:30: Heaton Park Half Marathon, controlled and conditional on recovery. Saturday is rest; the half is that Sunday’s run. Monday 12 October is recovery. The following week stays light.
Checking recorded activities…
James’s records, grouped by day in Europe/London. These are activities recorded that day, not confirmation that a planned session was completed. Only sport, date, duration and distance are published.
For visitors following along: your ticks stay in this browser. They do not change James’s recorded activities or report his completed sessions.
Draft ceilings, not catch-up targets. Repeat or reduce a week if fatigue persists. Monday, Wednesday and Friday rides are easy recovery slots and the first to omit when needed. Monday Pilates is optional. Sunday distance shortens in easier weeks, taper and recovery. Long runs stop at the distance or four hours, whichever comes first. Estimates use 8 min/km running and 2.5 min/100 m swimming including short rests; race time, travel and changing are excluded.
ASH ALLEN TRAINING
Strength sessions.
Two evenings each week, adapted for the endurance plan. The original Ash Allen source programme is available below.
About the original programme
Four main sessions (A, B, D, E) and the short C add-on twice weekly. These are available to view, not all assigned to your endurance week. After the recent ultra, postpone heavy build sets until recovered; do not treat a calendar week as clearance to retest. The original progression uses pounds; switching a unit label does not convert its increments.
Tap Watch demo beside an exercise for a short animated guide, with playback controls and slow motion.
View original source sets, wave and coaching notes
REST TIMER
RIR = reps left in reserve. RPE = effort on a 1–10 scale. This companion displays the source programme; it does not calculate progression or save gym logs.
INDOOR CYCLING
Give every ROUVY ride a job.
Six lunchtime slots share the weekly cycling volume. James’s reported baseline is about 6 h/week. The rides are organised by duration and perceived effort. Start with the return-to-training weeks, then build the Saturday ride gradually.
Aerobic and steady work
Easy conversational riding first. From January, selected Thursdays use 3 × 8 minutes at controlled RPE 4/10 with easy recoveries. The calendar gives the full session.
Long endurance ride
Time in the saddle, race position and fuelling practice. Later weeks alternate bike emphasis and run emphasis so the longest ride and longest run do not coincide.
Use ROUVY workouts
Open Workouts, then choose a session by duration and training effect. Set an appropriate FTP before using power targets.
ROUVY workout instructionsCustom sessions, when ready
ROUVY accepts .zwo, .mrc and .erg workout files through its app or Riders Portal. Recorded activities sync via Tredict. This page does not automatically send planned workouts to ROUVY, Garmin or Tredict. Use the calendar duration and effort in a route or free ride; choose terrain that lets you keep the prescribed effort.
ROUVY workout creator guideIndoor rides support fitness. Outdoor bike handling, race equipment and supervised open-water practice will also need a place in the final triathlon plan.
THE RACE CALENDAR
Build once. Recover carefully.
Heaton Park Half Marathon · 21.1 km
Undulating tarmac course. Keep the preceding week light, run only if recovered and avoid a time target. Saturday 10 October and Monday 12 October are recovery days. Official event details
Establish a sustainable week
Confirm current training, then set manageable swim, bike, run and strength loads. Include easier weeks and reassess regularly.
Prepare for the demands of both races
Progress long rides and runs, terrain practice, fuelling, open water and bike-to-run practice. Exact sessions depend on the events and your experience.
Reduce training and arrive rested
The draft taper begins 24 May and reduces volume toward race week; adjust according to recovery. Sunday running becomes shorter during the taper; the usual long-run distance is not a weekly minimum.
London 100
Urban 100 km race. Finish first; sub-12 hours is a stretch target, not a predicted result. Course details and cut-offs still to review.
Rest. Optional gentle swimming.
No scheduled runs, rides or strength. Sunday 13 June is a rest day. Swimming is optional only if comfortable and you are recovering well; complete rest is fine.
Lakesman Full · conditional start
Review recovery with an experienced endurance coach and sports clinician. Eight days off training does not establish readiness for another endurance event. Be prepared to defer the start if recovery is incomplete.
A personal plan, shared openly
The calendar follows James’s routine and race goals. Future build weeks remain provisional and are reviewed monthly. This is not a beginner programme or an individual prescription for visitors. Explore coaching for your own starting point.
Dates checked against the organisers on 29 September 2026: London 100 and Lakesman Full. Research illustrates that recovery after an ultra varies; it does not certify an eight-day turnaround. Ultra recovery study (166 km mountain race).
TAKE THE PLAN WITH YOU
read it.
save it.
PDF and CSV downloads are dated plan snapshots, not live activity records. They do not update when new activities sync.
Plan updated 29 September 2026. Recorded activities sync via Tredict; planned workouts are not automatically sent to Garmin, ROUVY or Tredict. Optional checklist ticks are stored only on the device being used; the page does not publish them.
COACHING WITH JAMES
YOUR GOALS.
YOUR PLAN.
You’ve seen my training. Let’s talk about yours.
Whether you’re working towards a race or finding your feet with fitness, start a conversation about coaching that fits your life.
Your starting point is enough.