Bike your way to a successful half Ironman.
Half Ironman triathlons can make or break a triathlete's career. If the race goes well, the athlete will most likely want to enter another competition. However, if the triathlon is a disappointment, the athlete may not feel the desire to maintain her training regimen and might even quit the sport. Although every triathlon has three components, the biking section of a half Ironman is 56 miles out of the total 70.3 miles of the race. Such a large portion---nearly 80 percent of the total race distance---is crucial to determining athlete success and therefore requires proper training.
Equipment
Safety should be the primary concern for all athletes; therefore, a properly fitted helmet is crucial. Helmets should be free of cracks and replaced after prolonged exposure to the elements. Bicycles utilized in triathlons usually have aerobars (handlebar extensions) to allow a cyclist to lean forward and reduce aerodynamic drag. Cycling clothes are tight fitting to reduce drag and to avoid getting garments caught in gears, pedals or chains.
Cycling Basics
The amount and distance that you ride your bike will depend on your skill level and the amount of time remaining before the half Ironman. In general, a pyramid program is good for anyone who wants to increase both her speed and endurance. A pyramid training program alternates between long (endurance) and short (speed) rides with a day of moderate length and speed in between. Therefore, a 7 day training plan might feature rides in this order: medium, long, medium, short, medium, long, medium. As you progress in your training, you can add interval and hill workouts to replace the medium-length rides.
Intervals and Hills
Interval training is a tool utilized by many athletes because it increases speed and endurance in one workout. Interval training involves riding very quickly for a set amount of time, then dropping to a moderate pace, then repeating the burst of speed. Cycling over a variety of inclines strengthens the leg muscles and prepares athletes for races where the course is not entirely flat. Check the information about your half Ironman and tailor your hill workouts according to the inclines within the course.
Weightlifting
Cycling is a leg workout in itself, but light to moderate weightlifting can increase your power and speed. According to Bicycling magazine, cyclists often have strong quadriceps and calves but weak hamstrings and glutei. Therefore, your workouts should focus on strengthening these muscles with leg curls and deadlifts. Lunges work your primary cycling muscles and the oft-forgotten hamstrings and glutei; therefore, they are the perfect exercise for all-around strengthening. Don't forget to incorporate core (abdominal and lower back) exercises; these help maintain stability while cycling.
Nutrition
Nutrition concepts are easy to overlook in the excitement of preparing for a big event. Fueling before, during and after training is essential to muscle repair and proper caloric intake. Pre-workout meals consisting of complex carbohydrates provide your muscles with readily available energy; a quick bite of fruit during a workout keeps your muscles fed and a post-workout meal balanced with carbohydrates, protein, and a little healthy fat will help you recover quickly. Try to make your daily food intake 60 percent carbohydrates, 20 percent protein, and 20 percent healthy fats.
Tags: half Ironman, amount time, Half Ironman, hamstrings glutei, hill workouts, Interval training