A half triathlon consists of a 1.2-mile swim, a 56-mile bike and a 13.1-mile run. It can take anywhere from four to eight hours to complete. Half triathlons sometimes are called "half ironmans" because they are exactly half the distance of the Ironman, a trademark of the World Triathlon Corporation (WTC), which is protective of its brand. WTC calls its own series of half-distance triathlons "70.3s," after the total distance covered.
Training Volume
Training volume for a half triathlon fluctuates throughout the year. Joe Friel, author and triathlon coach, recommends training between eight and 12 hours per week in the off-season and reaching a maximum training volume of between 15 and 20 hours per week. Overall training volume should follow a periodization program, which builds a base of fitness and endurance before training at race-specific speed. Do a minimum of one workout per week in each sport, preferably two or three sessions per discipline.
Workouts
Because of the high training volume a half triathlon requires, most workouts should focus on building up the endurance to swim, bike and run 70.3 miles. Limit intense "speed" workouts, which increase injury risk. Swim sessions should focus on technique. Work up to at least one three-hour bike ride a week. If your goal is to run the entire half marathon, do some runs over 13.1 miles.
Bricks
Your weekly training should include at least one bike-to-run "brick." A brick is when you begin running as soon as you dismount the bike. Bricks train your leg muscles and neurological system to make the transition from biking to running. Brick workouts don't have to be part of your longest weekly bike session, but do at least one brick before the race that includes a 50-mile ride. The running portion of a brick doesn't need to be very long. After 20 to 30 minutes, the neurological goal of the workout has been achieved. Save your long runs for separate workouts. Swim-to-bike bricks are not essential, but they are a good idea if you are new to triathlons.
Nutrition
Many triathletes call nutrition "the fourth discipline." Avoiding dehydration, muscle glycogen depletion ("bonking") and electrolyte depletion is essential for half triathlon success. Create a schedule for when (and what) you will eat and drink during the race, and practice it in training. The bike event is the best time to consume most of your calories. Many triathletes put a pouch (sometimes called a Bento Box®) on their top tube to hold their nutrition, others tape gel packets to their bike frames or use their pockets.
Recovery
In order to get the most out of all their workouts, long-distance triathletes pay special attention to their recovery. To recover effectively, make sure you're eating a nutritious diet rich in unprocessed carbohydrates and protein, starting immediately after your workouts. Getting enough sleep is paramount for recovery. Stretching and yoga, sports massage, compression clothing and ice baths also speed recovery. Remember to take one day off from training per week and reduce the volume and intensity of your workouts every three to four weeks.
References
- "The Triathlete's Training Bible, Second Edition"; Joe Friel; 2004
- "Going Long"; Joe Friel and Gordon Byrn; 2009
- Eric Kenney: EK Endurance Coaching
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