Half Ironman Training Program
For every sport and everything in life that needs to be accomplished you need to have a direction and a path to follow. A half ironman training program is no different. It’s the shortcut to half ironman success and possibly going to be the key to completing the coveted prize of eventually finishing a full ironman, so you join the small band of elite few who have successfully managed to do this.
This page focuses on choosing the perfect half ironman training program and lists a number of resources you can check out to get the perfect fit for you.
Understandably there aren’t that many options to choose from for this type of training plan as it’s not something that many people would ever be able to do. Yet having said this it is a growing sport that has built upon the growing interest and remarkable success of the Olympic based Triathlon over the years, so people are doing this. It makes the best sense to follow a system of training that has already worked for others instead of reinventing the wheel so to speak…
…why try to fumble through the best way you can when there are half ironman training plans already out there for you to use.
Some of the most challenging things you’ll find throughout your training to complete a half ironman is the lack of time… the ability to give all three events your absolute best, so here are my top ten tips for success…
#1 Focus on your failings, not your successes. If you’re a really good runner, don’t spend too much time on developing that skill. Yes, you’ll need to allocate some time to it, but really only to carry it along. Instead focus on your weakest points and spend the most time on these.
#2 Spend plenty of time on your swimming. You can save A LOT of time during the swimming phase if you improve your ability at this discipline.
The beauty of spending most of your time swimming is that it’s a great way to build up cardiovascular fitness at the same time as reducing the amount of impact placed on your joints from running, or the time needed for cycle training. The downside is that you’ll only be able to use the facilities when your swimming pool is open, which may not always be convenient.
#3 You will need to gradually build up your training distances to the point where they equal those of the actual race so – swim 1.2 miles, cycle 65 miles and run 13.1 miles in one go WITHOUT rest
#4 Rest at least one day a week. No matter how fit your muscles and cardiovascular system become, you always need to give you body sufficient rest, not doing so will seriously hamper your progress.
#5 Rotate your training days to minimize local muscular soreness and fatigue, so swim the day after running and cycle the next day and so on…
#6 Get used to transitioning. Practise the actual run from the pool or open water swim to your bike, and stripping off wetsuit etc to actually getting on the bike and cycling off.
A lot of time can be wasted here, not to mention stress. If you get this part down to an art form then you’ll be able to concentrate purely on the event. Also practice the cycle/run transition to prepare your legs for the challenge of no rest.
#7 Don’t overdo your training as this can be far worse than doing too much
#8 Don’t ignore niggles and pain. Always get any persistent niggles checked out by a physiotherapist if they happen more than once. Ignoring a potential problem can make matters much worse if that pain or niggle develops in to a chronic problem.
#9 Consistency is crucial as it is this process that guarantees continued improvements and develops fitness and stamina in the muscles, joints, heart and lungs. Don’t miss workouts through laziness, but if you feel genuinely fatigued be big enough to rest for a day or two.
#10 Allow a good six months of training before your first half ironman if you are a seasoned exerciser at the moment, far longer if you’re a relative newbie to fitness. Your half ironman training program should reflect this fact too.
Here’s a couple of good places to get started with searching for a good quality half ironman training program – www.ironstruck.com for some free advice and guidance and – Improving Triathlon Swimming Technique – for a paid for program to help save time and energy through the swimming phase.