Training for a Half Ironman

A Half Ironman is known as a 70.3 and is a very hard race. Competitors need strength, speed and endurance. It is something that you need to train for and part of the triathlon training plans need to include how to transition, to be a stronger swimmer as that can be where competitors have a weakness, how to fuel, when to time your final kick and so on. Here are five tips that will help you with your Half Ironman training.

1) Prepare for the swim distance

In a Half Ironman the swim distance is just a little longer than the Olympic1.5k distance, it is 1.9k. That is not as much as a jump as what happens in the bike and run parts. The Olympic run is 10k and the 70.3 run is 20k. Olympic bike distance is 40k and the 70.3 is more than double that. Preparing for the swim distance is achievable with some focus if you are already used to swimming the Olympic distance. But if you are not then you need to work on your endurance in the water. This can be where competitors struggle and lose some time so you need to train to get yourself in a better position for the bike part of the competition. 

2) Get your transition nailed and your bike loaded

When you add in having to get your bags, finish with the changing tent and getting to the bike that can be a 5-minute process. Practice to try and get it down to less if you can, some can get it done in more like 3 minutes. Make sure your tri training plan includes practicing this process. In shorter triathlons some athletes do not change as those seconds matter, they just get their bike and helmets and go. In longer races like a Half or Full Ironman being comfortable on that long bike ride is essential, so some time is given to that change.

3) Use the bike ride to fuel

Make sure your bike has enough fuel for you so you can add on some calories as you ride. Practice this in your training. You need to get on enough water and fuel to get you through the run that comes after. In general something like 400 calories an hour on the bike for male athletes and 350 for female athletes. You should stop the fueling at least 15 minutes before the transition from the bike to the run to prevent vomiting. Then fueling should drop to just 100 to 200 calories an hour on the run. Your triathlon training plans are key to getting this right.

4) Think about your walk-run ratio

When it comes to the run section in the longer triathlons, it is common for athletes to alternate between walking and running to conserve strength and energy. An example of a ratio used in marathons or Ironmans is 20 to 1 walk to run. So that is a good goal for your 70.3. Having some walking periods lets your body core cool a little and you can fuel and drink without spilling or choking. It is a quick walk and then you pretty quickly go back to the running pace. It would work out about three miles of running to a quick walk for 1 minute then picking it up again.

5) Run hard on the last 10k

The hard part is knowing how to have the reserves to do your hard run at the last 10k mark. That is something that can only be learned through a top tri training plan from an experienced coach. The first 5k of that last 10k you turn it up and then the last 5k you should at your maximum possible pace. Going too hard too soon could leave you with nothing to get to the end.

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