Half Ironman Training
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A half Ironman distance triathlon, sometimes called a Tinman triathlon, consists of a 1.2-mile swim, a 56-mile bike race and 13.1-mile run. While not as grueling as a full Ironman distance event, half Ironman events still require considerable training in running, biking and swimming ahead of time to complete the competition.
Start Training Early
An athlete builds endurance progressively and consistently over time, not overnight. Half Ironman events require significant endurance in multiple areas. Giving the body enough time to develop the necessary endurance across all three components can mean the difference between finishing or not finishing, as well as suffering injury or escaping it. To give a sense of how early training should begin, BeginnerTriathlete.com offers a sample training schedule that begins 20 weeks in advance of the race.
Appropriate Gear
Few things hamper an athlete more than inappropriate training gear. Like any other serious commitment, training requires a monetary investment. Proper running shoes, swimming trunks (or bodysuit) and a lightweight racing bike prepare the body for the actual race conditions and reduce the likelihood of injury. Make sure to choose properly sized gear and equipment, as improperly sized gear can increase fatigue, inhibit proper technique and produce blisters. The athlete need not train in full race-day gear constantly, but should practice in full gear several times before the race to understand how it will feel.
Eating
Training for a half Ironman event entails altering eating behaviors. The nutritional needs of the body change when training for distance events, generally requiring higher levels of carbohydrates. Triathlon coach and two time World Triathlon champion Ken Mierke suggests practicing eating for race day to determine what combination of food works best for you. He offers a ratio of 1 gram of protein for every 3 or 4 grams of carbohydrates as a starting point.
Hydration
Dehydration can have serious consequences for the body. The body loses excessive amounts of water during distance runs and bike rides, and should be replaced with water or a sports drink frequently. Ken Mierke recommends hydrating on 15-minute schedule to avoid dehydration. Also, hydrate immediately before and after a distance swim, as in-swim hydration poses insurmountable difficulties.
Brick Workout
Brick workouts combine a distance bike ride followed by a run. These workouts help the athlete develop both endurance and physical familiarity with transitioning from one demanding type of exercise to another in a short space of time. For beginners, start slow with a bike ride in the one- to two-hour range, followed by a half-hour to one hour run, suggests Ken Mierke. Increase the duration and intensity from there. During the last three weeks of training, however, athletes should decrease the duration of all training, though maintain intensity, as a way to allow the body to recover before the actual race.
Tags: actual race, bike ride, half Ironman, Half Ironman, Half Ironman Training, Ironman distance