Google translations (NOT 100% accurate).

Half-Iron Distance Training Programs

With the longer races, the only major change you'll notice from Olympic distance plan is when the actual training takes place. Your schedule Monday through Friday stays pretty much the same, but you'll have a much heavier training load during the weekends.

Half Ironman® triathlons are long-distance triathlons with one major category:

Half Ironman® distance triathlon:
  • Swim: 1900m / 1.2mi
  • Bike: 90km / 56mi
  • Run: 21.1km / 13.1mi

  • Half Ironman®, also known as Ironman70.3® is considered a long distsance race, and the one of the major changes you'll notice from Olympic distance plan is when the actual training takes place.. Your schedule Monday through Friday stays similar with considerable more miles but you'll have a much heavier training load on the weekend.

    The Half Iron distance isn’t a walk in the park by any means, but it certainly doesn’t require that you buy a Thesaurus for your training plan. Keep your training simple. Your fitness is nothing more than the ability of your body to perform work: to swim at pace X, pedal a bike at speed Y, or run at pace Z. Focus on the work, do progressively more of it, and the fitness will follow. For long course triathlons it is vital to have a good race day pacing plan that is challenging yet obtainable. It also must be rehearsed many times in training—every aspect of it. Triathletes who have a plan often get caught up in the excitement of the race or get passed by another athlete and abandon their original plan and start at a pace that can’t be maintained. This happens all too often. In fact, if you aren’t being passed early on each leg of the race then you’re going too hard.

    Swim

    We have all heard the old adage, “The race can’t be won on the swim, but it can be lost there.” Based on what you know about your training pace, seed yourself in a realistic position for the start. It is not a good idea to be at the front of the wave if you know that you are going to finish in the middle. Once the gun sounds don’t panic and sprint. Instead start the first 500 yards at moderate effort. Starting at a moderate pace and building intensity will produce a much faster, and more enjoyable, swim than going out fast and fading.

    Concentrate on long smooth strokes with a small kick and most importantly find a good person to draft as this can save some effort for the bike and run. Drafting is a skill that should be practiced with some friends during training as it does take a bit of practice to master. In the last 200 to 300 yards of the swim think about what you will need to do in transition and increase the kicking to help prepare the legs for the run to the bike.

    Bike

    Just like the swim it is imperative to maintain an even pace or better yet have a slightly increased effort for the second half of the bike. Perceived exertion, power meters and heart rate monitors are all excellent tools for helping monitor how you’re doing. A power meter will give accurate, real-time feedback of your output and is the best method of establishing a realistic, attainable pace. Typically, speed is the least effective method for monitoring intensity as factors such as wind and terrain can greatly influence it and not provide a realistic view of what’s really happening.

    Segmenting the bike into thirds breaks it up into manageable chunks. Rather than looking at the ride as 56 or 112 miles, thinking of three equal segments helps maintain focus. Try to stay in the aerobars as much as possible and get out of the saddle briefly every 30 minutes or so to stretch the back and leg muscles.

    Run

    If pacing during the bike was good the first few miles of the run should feel smooth and relatively easy. Heart rate may be elevated for the first mile or two. Just hold back a bit and listen to your breathing to get pacing right immediately out of T2. It is important to recover from the bike during these opening miles. Hold back more than you think you should during the first half of the run as later on you will need this energy.

    One strategy that can help during the run is to focus on running from aid station to aid station rather than thinking of running the whole distance. Focusing on running the next mile is much more manageable than thinking about running 12 or 25 more. For the majority of the run use the following guidelines for exertion, but during the last few miles you will have to dig deep and tap that little bit of effort you saved earlier in the day.


    Half-Iron Distance Training - What to expect?

    Long-term Program

    Strength Training

    Weights/Gym

    Indoor Training Sessions*

    Outdoor Training Sessions*

    Intervals

    Triathlon Gear

    Nutrition Knowledge

    Prior Experience Requiered


    Recommended Gear for Long Distance Triathlons

    The Swim

  • Swim suit
  • Tri suit
  • Wetsuit
  • 2 sets of Goggles
  • Anti Fog Spray
  • Kickboard
  • Pull float
  • Swimming paddles
  • Body glide or lube
  • Advanced heart rate monitor
  • Bycicle speedometer (your advanced monitor can substuiture this)
  • Waterproof sunscreen
  • Chamois cream
  • Energy snacks
  • Swimming cap (if you have long hair)

    The Bike

  • Helmet
  • Cycling Lenses
  • Seat bag and tool kit: tube, CO2, levers, multi-tool
  • Heart Rate monitor chronograph
  • Bycicle speedometer (get a simple one)
  • Waterproof sunscreen
  • Energy snacks
  • Triathlon bicycle that fits you.
  • Cycling shorts
  • Cycling Jersey
  • Cycling clips
  • Cycling shoes and socks (if wearing)
  • Water bottles
  • Body glide or lube
  • Bento box
  • Nutrition (use ziploc bags to bring just the amount you need)

    The Run

  • Running shoes
  • Elastic no-tie shoelaces
  • Running socks
  • Hat/visor
  • Race belt
  • Vaseline, powder, band-aids

    Half-Iron Distance Training Plans

    Beginner Training Plans - Half-Iron Distance

    This program should be used for an athlete whose goal is to race a Half Ironman© distance Triathlon and is on good shape from the past 4-6 weeks. Requirements: You should be able to swim at least 2,000 yards, bike at least 2 hours and be able to run for 60 minutes at a stable pace. The prpgram consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too.

    What You Get:

    • A complete weekly training plan that culminates in the race of a Half-Iron (Ironman 70.3®) distance triathlon.
    • A personal training calendar powered by Training Peaks®.
    • Periodically workout reminders with tips and goals.
    • Track, Analyze and Plan your Training Workout Intensity, Heart Rate Training Zones, and other Results.
    • Access your online calendar training program from any device.

    For more information about this training program, please contact us at [email protected].



    Intermediate Training Plans - Half-Iron Distance

    This program is intended for athletes with a certain level of advanced/intermediate level. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs and 1 strength session.

    What You Get:

    • A complete weekly training plan that culminates in the race of a Half-Iron (Ironman 70.3®) distance triathlon.
    • A personal training calendar powered by Training Peaks®.
    • Periodically workout reminders with tips and goals.
    • Track, Analyze and Plan your Training Workout Intensity, Heart Rate Training Zones, and other Results.
    • Access your online calendar training program from any device.

    For more information about this training program, please contact us at [email protected].



    Advanced Training Plans - Half-Iron Distance

    This training plan is designed for an experienced athlete looking to race a half iron-distance triathlon consisting of 1.2-mile swim, 56-mile bike and 13.1-mile run. Before starting, you should have at least 8 weeks of consistent training with volume no less than 12 hours a week. You will improve your efficiency, focus and race pace.

    What You Get:

    • A complete weekly training plan that culminates in the race of a Half-Iron (Ironman 70.3®) distance triathlon.
    • A personal training calendar powered by Training Peaks®.
    • Periodically workout reminders with tips and goals.
    • Track, Analyze and Plan your Training Workout Intensity, Heart Rate Training Zones, and other Results.
    • Access your online calendar training program from any device.

    For more information about this training program, please contact us at [email protected].



    Personalized Training Plans

    If you need a professional coaching training programs designed with your experience level, personal goals, and daily time constraints in mind, please contact us directlly. Regardless of what level you're competing at today, if you're committed to getting to the next level, we can help you get there. Personal Training Plans programs are developed to build your fitness to a peak for your target competitions at a level of training you can complete with good energy, injury free. Cost of the programs range from $75.00 to $200.00 per month, and may vary depending on what type of specific workouts and techniques you may need.

    For more information, please contact us at [email protected].



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