Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. That means you should fuel throughout the day with lean proteins, good fats,a wide rangeof colorful fruits and veggies, and complex carbs (e.g., potatoes, rice, whole grains) during meals and snacks. 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). Average weekly training hours are 10:13 with the biggest week at 13:42 hours. 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). CD: 350 @ low aerobic intensity, Wednesday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: 250 @ low aerobic intensity, Tuesday The last two weeks of this training plan are a taper period. This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 20 miles and run 2 miles continuously. Also include race simulation brick sessions - that include a swim, bike and run. Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). An aero helmet will simply reduce the drag as you race on your bikeassuming you can hold the proper aero position for the great majority of your race. In fact, many athletes opt to follow a free half-iron training plan, which provides a schedule of daily workouts leading up to the race. WU: 350 @ low aerobic intensity To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. WU: 10 minutes @ moderate aerobic intensity Well-structured half Ironman training plans will factor in periodization, which is the term given to the many phases of training in any given year. In fact, wed recommend you start with the basics, then build out your gear arsenal as you become more familiar with the sport and what you need (and dont need). RELATED:Triathletes Complete Guide to Fueling and Nutrition. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. MS: 40 minutes @ moderate aerobic intensity MS: Run 35 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic pace Swim Base: 2600 Yards This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. CD: 250 @ low aerobic intensity, Tuesday CD: 350 @ low aerobic intensity, Long Run: 2:40 Brick Workout: 4:30 MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries Brick Workout: 1:20 Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? 10 x 75 @ VO2max intensity, RI=0:20 Tuesday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. The One Subscription to Fuel All Your Adventures. Slowly increase the duration of your workouts each week, so that youre eventually able to swim a 2.5km session (with frequent short rests). 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Saturday 10 x 25 kick, RI=0:15 Triathletes Complete Guide on How to Train for an Ironman, A 20-Week Training Plan for Your First 70.3 Triathlon, Triathlon Training Plan: Your First Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. Most of your training can be done at chatting pace, but its also good to include some harder efforts. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins but not all on the same day. CD: 350 @ low aerobic intensity, Saturday CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday But how do you train for a half Ironman? 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). Hydration around the clocknot just during workoutsisabsolutely essentialas well. This is your long run for the week and it will progress in duration. Swim Base: 1800 Yards But, Looking to take on an IRONMAN 140.6? WU: 350 @ low aerobic intensity MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) If you are looking for one-on-one instruction, a personalized approach to training, or accountability, a coach may be exactly what you need to prepare for your half-iron triathlon. Cycling-specific shoes and tri-specific shoes will attach to your specialty pedals and allow better power transfer and comfort. 8 x 25 @ speed intensity, RI=0:20 MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. WU: 350 @ low aerobic intensity MS: 2,400 @ moderate aerobic intensity WU: 350 @ low aerobic intensity Half Ironman 24 Week Beginner Training Plan for Peak Performance on MS: Run 1 hour and 20 minutes @ moderate aerobic intensity A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: 33 minutes @ moderate aerobic intensity, Wednesday CD: 350 @ low aerobic intensity, Sunday MS: 4,225 @ maximum intensity How Much Salt Do You Need While Training and Racing? When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. RELATED: Strength Training for Triathletes. *Plus, youll also receive free training advice via email from head coach Phil Mosley! Brick Workout: 55 Minutes 10 x 25 drills, RI=0:10 Swim Fartlek + Sprint: 3100 Yards (Spoiler alert: Its more than you think!) Swim Base: 2600 Yards This is an area where preparation becomes even more important! Your engine runs off what you eat and drink, so its important to establish a nutrition plan in training that you can execute well on race day. After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity. Strength & Conditioning guide, coach's tips and more! CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: Run 40 minutes @ low aerobic intensity, Long Bike: 5:30 Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. People who use training plans have been shown to be twice as likely to succeed in reaching their goals. Coach Paul Duncan's 16-week 70.3 training plan for beginners MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) 15 mins in upper Z3 + 2 mins recovery in Z1. TRIATHLON PLAN.pdf - RG Active - 24 Week Intermediate Half-Ironman An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. CD: Run 10 minutes @ low aerobic intensity, Thursday There are one or two workouts per day, with one day off each week. WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity, Saturday Think about the conditions for your training and racing. WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity Swim Base: 1850 Yards WU: 10 minutes @ moderate aerobic intensity WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity As many coaches like to say, its not just how well you train that will determine your fitness, but also how well you recover. 7 x (2 mins in Z5 + 2 min recoveries in Z2). Below, well talk about how to choose the best half-iron distance race for you. 10 x 25 kick, RI=0:15 PDF RUN | Novice IRONMAN 24 week Training Plan - tri club Some people pick races for the scenery or destination appeal. CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes MS: 1 hour and 25 minutes @ moderate aerobic intensity Recovery Bike: 20 Minutes Half-Ironman Triathlon 9 mins in upper Z3 + 2 mins recovery in Z1. 10 x 25 drills, RI=0:10 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). WU: 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). Swim Base: 2250 Yards An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. MS: 3 hours and 25 minutes @ moderate aerobic intensity Swim Base: 3400 Yards MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). WU: 350 @ low aerobic intensity MS: 1 hour and 40 minutes @ high aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday Read this article on the new Outside+ app available now on iOS devices for members! WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity The biggest concern for many new triathletes is learning how to swim in your triathlon event. Brick Workout: 1:35 Because you are training for a very long race, your primary conditioning objective in this 8-week phase remains endurance development, which you will achieve through your long weekend workouts. WU: Run 10 minutes @ moderate aerobic intensity The good news is that you can build up slowly and gradually, so you dont need to launch into full training on day one. The key workouts are base and fartlek swim intervals and foundation and long rides and runs. WU: 10 minutes @ moderate aerobic intensity Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. The objective of this training plan is to provide the EXPERIENCED AGE GROUP triathlete with a 24-week structured and periodized plan to successfully prepare for an Ironman distance triathlon (2.4-mile swim / 112-mile bike / 26.2-mile run). WU: 21 minutes @ moderate aerobic intensity You should be able to chat at this intensity. You'll need a decent base level of fitness and an understanding of working at differing levels of intensity.