A half Ironman triathlon consists of a 1.2-mile swim, a 56-mile bike ride and a 13.1-mile run. This type of race, and subsequently the training that is involved for it, should only be attempted if you already have some triathlon racing experience. You should be able to swim for at least 40 minutes, run for 60 minutes and bike for 90 minutes, performing each activity without resting. Speak with your doctor before beginning any type of half Ironman training program to find out if you are fit enough.
Duration
Half Ironman preparation requires weeks of intense workouts. Use a program that outlines training activities for at least 20 weeks. This period will allow your body to acclimate itself to high intensity endurance racing without risking major injury. Your training program should be divided into various four-week periods that gradually build your endurance and ultimately graduates into half Ironman racing capabilities. The first three weeks focus on progressive training, and the fourth allows your body to recover. Plan on training five to 10 hours a week by incorporating one to two short workouts daily, five to six times a week.
Racing Before The Race
Select a training program that allows you to compete in races before the half Ironman. Sign up for short distance multisport and single-sport races, and schedule them around week three of each training period. A race is an alternative to a more intense workout and keeps training fun and interesting. Taking part in races also provides you with a good barometer of your endurance and performance in a competitive environment. Ensure your program allows for your body to fully recover toward the end of each period.
Weight Training
The time dedication of most half Ironman training programs leaves little time for going to the gym. Replacing a triathlon training workout with a weight-training session does not improve your preparation. If you decide to make weight training part of your overall program, it must be in addition to your triathlon training and not an alternative. There is a fair chance you will find yourself hard-pressed for time to go to the gym anyway.
Covering All Your Bases
Any good training program looks after not only your physical conditioning, but also concerns itself with your mental health, nutrition and race knowledge, as well. Twenty weeks of training can be draining emotionally just as much as physically. Your program should outline initiatives to maintain your confidence and motivation, while reducing stress levels. Guidelines for nutrition also are helpful and should preferably come from certified dietitians or personal trainers. Finally, try to find a training program that is based on the half Ironman course you plan on racing. This insight helps you prepare for the many intricacies of the course and can help put your mind at ease during the race.
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