Even if you are new to triathlons, you can prepare yourself to complete a half-Ironman-distance triathlon in 22 weeks of training. It will take careful planning and a dedication of time and will require more rest, food and hydration than usual.
Slow Progression
Your training will include a balance of the three disciplines with a cumulative distance to cover each week. Begin in your first week by swimming, biking and running the distance of the half-Ironman over the course of the week. The half-Ironman consists of a 1.2-mile swim, a 56-mile bike ride and 13.1 miles of running.
Each week, increase your distances by 5 percent. For example, run 13.1 miles in the first week, 13.75 miles in the second, 14.44 miles in the third and so on. The same increase applies to swimming and cycling. Increasing your total training distance by 5 percent each week helps you slowly build your strength and endurance without over-training.
Food
Triathlon training involves training twice on most training days, which takes a heavy toll on your body. Stay well-fueled throughout your training with high-carbohydrate meals and snacks of pasta, whole-grain breads, rice, crackers, bananas, energy bars and gels, apples and figs. In his book "Nutrition for Serious Athletes," Dan Benardot recommends that triathletes take in a 70/15/15 balance of carbohydrates, proteins and fats to fuel their training and racing.
Hydration
Proper hydration and nutrition is so critical that it can give you a competitive edge or wreck your efforts. Consume water and sports drinks throughout the day so that all of the energy and fluid you are expending is countered with fluid to replenish your body and help it run efficiently. Sports drinks have added sodium, which helps your body retain the fluids you take in, so incorporate those into your diet at least once or twice a day, more on heavy training days.
Training Cycle
Train for your half-Ironman triathlon four to six days a week. Allow at least one full day of rest from training each week, two days when possible. Cycle your training to incorporate speed drills, hill training and endurance training into your workouts on a constant rotation. For instance, in a week when speed is your swim training focus, work on endurance on the bike and hill workouts when running. This ever-changing training cycle will strengthen weak spots in your form or efficiency each week.
Rest
Beyond the one or two days a week of complete rest from training, take a light week every six to eight weeks. During this week, reduce your mileage in half from the previous week. This allows your body to recuperate and enables you to return the next week rejuvenated. Apply the 5 percent training distance increase to the distance you were training with the week before your light week.
References
- "Triathlons for Women"; Sally Edwards; 2010
- "The Performance Zone"; John Ivy and Robert Portman; 2004
- "Dave Scott's Triathlon Training"; Dave Scott; 1986
- "Nutrition for Serious Athletes"; Dan Benardot; 2000
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