1/2 Ironman training distances

Look at the BT training plans, pick one, and execute it. It makes it simple to follow a plan.

Most folks go the distance or close to it maybe a little less on the run.

I finished my first HIM this year in 5:55... longest swim WOs were 2800 yards, did 3 or 4 of those... longest bike was 70 miles, I think I did 4 bikes at or over the race distance... longest run was 14.5 miles, did two runs at or over the race distance. I did a total of zero interval workouts as part of HIM training.

There is no need, no need at all, to do 2X the race distance. No way.

Good luck!!

I followed the BT HIM 20 week program (silver membership), which had swim workouts at 4000 meters on a few occasions with plenty in the 3000+ range.  I added a few longer bikes of 65-75 miles, but most bikes were based on time of 3 to 3:30 hours at there longest.  I had trained for an early season half mary, so I had a decent run base but before the taper began I was doing long runs of 1:30 every week or two, with plenty of one hour runs.

 I can vouch for the BT plans as being pretty decent for a cookie cutter plan (I can't afford a coach), as I wanted to break 6 hours and managed 5:30 on a very difficult weather day with heavy rain, gusty winds on the bike, then half way through the run the sun was out in full force turning the run into a soupy humid July mess.  I kept a smile on my face until mile 7 or so of the run before I started having issues with the heat.

Find yourself a good plan to follow or if you have the money try something with a coach.  I found following a plan worked real well and had workouts all planned out.  Before I found the BT plans I just did whatever whenever to train the year before and did Ok, but after following a plan desiged properly it was easy to tell that I became stronger at my races.

 Good luck

Did my frist HIM this fall (5:08) and i started training in May.... My max swim was 3200, but i swam pretty much everytime between 2400-3000. My max run was like 15 miles, but i did a ton of runs around 7-10 and probably 4 at 12-13. My max bike was 65 miles, but i rarely rode less than 35miles once i go up to that fitness in june. I did a ton of rides at 50miles. My longest brick was a 2.5 hour trainer ride and 1:40 run on treadmill  ( it was storming  ). I did end up doing another one that was outdoors, i believe it was like 45mile bike 10mile run. Those really helped my confidence going in more than anything else. plus its a good way to spend a day haha. If i did shorter distances i normally tried to go faster than what i planned to race at..... very general... yes i know.

-andrew

Jeep Guy,  

It depends quite a bit on your background and time available to train.  As a general rule, you will benefit building your longest workout in each discipline up to your expected race duration.  As well, I recommend that you build your longest ride, and your longest training day up to the shorter of six hours and your expected race duration.  

The bike is the safest place to build overall endurance and you need to train your ability to last a very long time (aerobically).  So those are the "longest" tips.  

More than "long" the most important thing for you to remember is that you will get the best results from focusing on: (1) a little every day; and (2) completion of your key workouts.  

As a six hour Half IM athlete -- my strong recommendation is to forget about high-intensity interval work -- you need to focus on strength work (gym, moderate hills); steady-state endurance (flat, long, steady main sets - bike); run frequency (not speed) and becoming a relaxed/efficient swimmers.  Those are what it takes to race well for Half IM.  

One thing to remember to race well -- pace your ENTIRE day so that you can run the last 10K FAST.

Hope this helps,

g

how do you define 'strenght' work? do you refer to sports specific load such as hill repeats or weight lifting?

I've done HIM races in 2007 and 2008 (both Steelhead 70.3).

In 2007, I focused on the "longs" even over-distance with a 70-mile ride, 15-16mi runs, even a 60-mile ride with 6-mile run brick.  The result was 19.5mph on the bike and a 2:02 run.

In 2008, my focus was more on overall volume and quality.  My longest brick run was 4 miles and my longest ride was 60 miles.  I had greater run frequency and volume, but didn't go longer.  I also incorporated harder riding in 2008, mostly Z3/Z4 tempo rides and intervals, in addition to pushing to the upper end of Z2 for longer stretches.  The result was a 21.5mph bike and a 1:48 run.

To be fair, just having a 2nd tri-season under my belt surely played a role.  But just wanted to express that quality and volume probably trumps "over-distancing" your longs IMO.

Happy training!

Strength -- one of those words that can mean a lot of things to different people.  I'm not using in a scientific sense, more in a common usage sense.

Running -- hiking up hills, walking up hills, running up moderate grades; downhill component is just as important -- don't force heart rate up on the downhills & stay relaxed on the uphills.  Don't think intervals, think longer pieces of mod-hard aerobic work (Friel Zn 2 or 3).

 Cycling -- same intensity guidelines (avoid threshold work) -- mixture of hills and flats -- longer set durations 20-60 minutes long.

 With hills, I like Triple 3s... continuous main set vary every three minutes as follows... sitting 90 rpm; sitting 75 rpm; standing 60 rpm

 With flats, I like the strength oriented sets to have a big gear focus -- athletes can put out Half IM wattage but keep HR lower, when cadence is down.  Something like... 5x8 min big gear (60-75 rpm) on 2 min recovery.  

Within my own training, I might do something like 40 minutes steady, change cadence every 5 minutes between 70 rpm and 90 rpm.

 I also like riding uphill on my aerobars -- here in Boulder you can do that in Left Hand Canyon -- I might ride up to Jamestown (~8 miles) in my 55/19 without shifting or leaving the aerobars (aBRO -- aerobars big ring only).  Another one is a ~20 mile climb where I might ride every other mile on the aerobars.

 Within my own swimming I do quite a bit of 'strength' oriented stuff but that wouldn't be relevant to the original poster.

 For novice, female, veteran and cycling-limited triathletes -- I have found that traditional gym work can greatly benefit their health and athletic performance.

 More workout ideas on gTips page -- access via www.gordoworld.com.  Specific to this thread...

 http://www.coachgordo.com/gtips/presentations/CoachGordoWorkoutExamples1006.pdf

 Hope this helps,

 g

When Gordo talks, I listen...