You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. If you follow our training plans, we do all the thinking for you. We also include video swim drills, to help improve different aspects of your stroke. Use a power meter (if you have one) to pace yourself on the bike, with heart rate and RPE (feel) as backup measures. If you don’t have a power meter, just use heart rate and RPE instead.
Saturday: Race Day
- Once your legs get too sore from riding hard you have almost no chance of running well afterwards.
- This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Half Distance events (for example, an IRONMAN 70.3) while balancing life and training.
- We have also recently put together our top 7 swim workouts for triathlons, which you can download as a PDF for free and print off to use for your next sessions.
- This is most people’s weakest area, and the aspect they are most concerned about.
- These make it hard to relate your swim speed in the pool to what you might achieve on race day.
According to numerous surveys, you’ll also run up to 13 minutes faster for a marathon. If you’re aiming for a sub-10-hour IRONMAN (men) or sub-11-hour (women) it’s a good idea to go a little harder in the first 300 to 400 meters of the swim. This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. You’ll save up to 10% of your energy for the 3.8km by swimming directly behind other swimmers.
Thursday: Run – Hard/Threshold (40 mins) + Strength: (45 mins, Endurance Phase)
When you climb off the bike, you’ll still have some spring in your step for the marathon run. When putting your pacing strategy together, consider what may affect your pace on race day. For example, if you run is hilly, you will better to measure effort with Heart Rate or RPE. Using your bike and run threshold data, the calculator determines a guide race pace/effort according to your event distances. Use a power meter (if you have one) to pace yourself on the bike, with heart rate and “feel” as back-up measures. If you don’t have a power meter, just use heart rate and “feel” instead.
I read more books, blogs and scientific studies than usual – and I studied my training diaries in great depth. The calculator will give the best results if you use accurate and up-to-date threshold data (bike power and run pace). With appropriately levelled and professionally structured training, you should expect to see an improvement in results over time (all things being equal).
- During the second half of the race, you’ll start over-taking the people who started too hard.
- We also include video swim drills, to help improve different aspects of your stroke.
- Choose your event for training tips and to download your free training plan PDF.
- So, despite my limited spare time, I entered IRONMAN 140.6 Barcelona that year.
- Doing well at endurance sports gives me the self belief to do well at other things in life.
- Half Distance (such as IRONMAN 70.3) events include an open water swim, so it’s a good idea to practice swimming open water beforehand.
I felt great about myself afterwards – and the result still fills me with pride today. Best of all, throughout all my training I got to spend lots of time with my wife and baby daughter. Just before I turned 40 several years ago, my wife and I started a family and I became the sole bread-winner. I was really happy about it, even though it meant less training and broken sleep. Naturally, it forced me to think carefully about how to structure my training program.
Wednesday: Run – Hard/ Threshold (30 mins)
That means you’ll be training almost every day, for a period of months, with longer rides and runs at the weekends. The best way to approach this is by following an expertly designed training plan. People who use training plans have been shown to be twice as likely to succeed in reaching their goals.
If you pace yourself right, you’ll feel stronger and more mentally positive throughout the day. The first half of the event will feel relatively easy and you’ll probably wonder if you’re taking it too easy. During the second half of the race, you’ll start over-taking the people who started too hard.
Current Weather Conditions In Seattle
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. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications. A Half Distance Triathlon (such as an IRONMAN 70.3 event) involves a 1.2 mile (1900-meter) swim, a 56 btc3s mile (90-km) bike and a 13.1 mile (21.1-km) run. The event will typically take you between four and eight hours to complete. To get fit enough to conquer a Half Distance Triathlon (i.e. IRONMAN 70.3), you will need to train at least twice per week in each discipline (swim, bike and run).
However, from a practical point of view, using RPE (feel) works well – it saves you trying to look at your watch. It became clear to me that if you want to be a successful amateur athlete, you need to focus on training better, rather than training more. In fact, my training diaries showed that the most successful seasons were the ones where I’d come to terms with the fact I didn’t have much time to train. Focusing too much on “training hours per week” was actually counter-productive. If you don’t know your current thresholds, you will need to enter your Performance Level guide for your pacing strategy.
What Is CSS?
A flexible calendar, targeted training zones, trackable progress and so much more – on any device. A flexible calendar, personalised training zones, trackable progress and so much more – on any device. Bunnings was founded in Perth, Western Australia in 1886, by brothers Arthur and Robert Bunning, who had emigrated from England. Initially, a limited company focused on sawmilling, it became a public company in 1952 and subsequently expanded into the retail sector, purchasing several hardware stores.
To realise your full potential during an IRONMAN 140.6 event, you need to switch off your competitive race-head and focus on preserving energy. The training is structured smartly, giving you flexibility to drag and drop your workouts to suit your availability. You even get email access to our Certified Coaches whenever you have questions along your journey.
That’s why I started MyProCoach – to offer the world’s most comprehensive range of endurance sports training plans. All designed to help you enjoy the same success that my athletes and I have. And in an affordable way that still means you have quality time for your family, friends and career.
Either way, after the first few hundred meters, settle down to your target zone and preserve some energy for the long day ahead. There are too many variables on race day to be able to use your pool threshold (critical swim speed) to pace your race. The calculator will use your threshold and performance level to show your guide average bpm for the bike and run.
Using A Half Distance Triathlon Training Plan
It also helps your gut cope better with in-race hydration and nutrition, which further increases your chances of having a great race. MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Choose your event for training tips and to download your free training plan PDF. Are you about to make an International long distance phone call to Seattle, Washington, United States?
