A half Ironman triathlon consists of a half-mile swim, a 56-mile bike ride and a 13.1-mile run, which is a half marathon.Training for a half-distance triathlon takes commitment and know-how. It's easy to get by without a training plan when you are doing shorter races, but when you move up to the half distance, you need to safely build up your endurance.
Building Endurance
Step 1
Find a training plan. If this is your first half triathlon, focus exclusively on building your endurance rather than speed. Hopefully you have already completed some short-distance races and have a fitness base to build on. Your training will focus on volume rather than intensity, with the goal of being able to complete the swim and bike portions of the race with enough ease that it is possible to run a half marathon off the bike.
You can find training plans online, or search for a triathlon coach who can build a training plan just for you.
Step 2
Train for swimming. You must be able to swim 1.2 miles on race day. In a 25-yard pool, that is 84 lengths of the pool or 42 laps. It may seem like a lot, but with consistent training, it is an attainable goal. The swim portion of a triathlon should be the easiest of the three events, and you should focus on learning to swim efficiently with as little kick as possible, in order to save your leg strength for the bike and run.
If you do not have access to a Masters Swim program, find swim workouts to help you build up distance. Andrew Dollar, a triathlon coach based in Nashville, Tennessee, recommends trying one of the free training plans on the Internet or buying a book of swim workouts.
Have one swim a week that focuses on long sets of 500 to 2,000 yards of continuous swimming, combined with shorter midweek swims between 30 and 60 minutes.
Step 3
Train for biking. Becoming efficient on the bike is the key to triathlon success. Developing endurance will allow you to have plenty of energy to run and finish your race ahead of the competition. The time you devote to cycling should be in proportion to how much time it will take up in the race. Since the bike portion of a half triathlon will take about half of the whole race, or three to four hours, you should spend half of your available training hours cycling.
Long rides on the weekend of up to 60 miles will be combined with shorter weekday workouts of between one to two hours to give you a solid base. Utilize indoor cycling workouts at your gym if the weather does not permit outdoor cycling, but in general it is always best to ride outside.
Step 4
Train for running. Your run training will focus on endurance as well as learning to run off the bike. One key aspect of triathlon training is the brick, which is a workout consisting of a cycle followed immediately by a run. A weekly brick workout can help you get used to running off the bike and make you a stronger runner on race day.
As you train, run more frequently and run farther. According to Dollar, you can opt to run every day for short distances if you are injury prone, instead of running longer distances a few times a week.
One long run a week building up to 13 miles should be combined with two to three shorter runs during the week for the best training effect. Keep in mind that one of these runs should be part of a brick workout, and that your long run can take place during the middle of the week if you find it too tiring to have a long ride and a long cycle on back-to-back days.
Step 5
Practice nutrition. A half triathlon requires a sound nutrition protocol on race day. The guidelines for sports nutrition suggest that between 30 and 60 g of carbohydrates should be consumed for every hour of exercise. You can meet these needs on the bike and run by using sports gels or a sports drink. If using a sports drink, consuming between 20 and 40 oz. per hour gives you the carbs you need as well as the hydration.
Sports gels commonly have between 20 and 30 g of carbs per serving and must be taken only with water to avoid gastrointestinal distress. If using gels, you will need to have between one and three per hour to meet your carbohydrate needs. Keep in mind that these are only guidelines, and you must practice nutrition frequently during your long training days to make sure your strategy works for you.
Tips and Warnings
- Nutrition needs are very individual. If you don't eat a high carbohydrate diet of more than 60% of your daily caloric needs, you may not need as many carbs when training and racing. Some people do better on liquids and some do better on gels, so make sure you try plenty of options. Your daily nutrition and sleep habits can make you a stronger athlete. The International Society of Sports Nutrition recommends eating between 1.5 and 2 g of protein per pound of body weight per day. Additionally, include healthy fats from fish, and nuts for their anti-inflammatory properties. Sleep as much as you can to improve recovery and help your body absorb training adaptations.
- Consult a doctor if you have any pre-existing health conditions or if you are inactive before undertaking this rigorous program.
Things You'll Need
- Pool
- Swimsuit
- Goggles
- Road bike or triathlon bike
- Running shoes
- Gels or sports drinks
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