Ironman Triathlon Training Schedule
how would you train for a half ironman distance triathlon? especially in the bike part…?
i’m be HOPING to join the half ironman this coming aug 23 in cam sur (im praying for sponsorships) and i am quite raedy for the swim leg and run leg since im a strong swimmer and have been running marathons, my problem is in the bike leg, i rarely get to do long rides due to my work schedule, but since im goin to resign soon to prepare for the race what distances can you suggest for long rides and how many times a week?
If you are already quite fit, which it sounds like you are, I would suggest getting out on the bike 4-5 times a week. One of those rides (usually your week-end ride) should be a longer ride of 2-3 hours while the other rides during the week about an hour long with a run after a couple of them. If you don’t feel like that is enough, or after you are feeling better on the bike, just increase the length of the rides keeping them proportionate (1 longer weekend ride and shorter rides during the week).
Doing some lactate threshold intervals on the bike will give you some more power, speed, and will help you feel better in the run. If you haven’t done them before, you will definitely feel them (ouch!) until you develop some more strength. For these intervals, do this: If you have a heart rate monitor you will want to be at 90-94% of your maximum heart rate (HR). It’s best to have a heart rate monitor, but if you don’t your effort level should feel like a 8 or a 9 on a scale of 1-10 (almost an all-out effort, but not quite). After a good warm up, ride at 90-94% of your max. HR for 5 minutes. Rest for 3 minutes, and then do another 5 minutes at 90-94% of max. HR. If this is your first time doing high intensity intervals, stop there and only do this once a week. After a couple weeks, just add another set of the interval with at least 10 minutes rest between sets. Once you are feeling stronger, increase the interval time to 8 minutes (doing 2 sets), and then once you feel that isn’t enough, increase to 12 minutes (still doing 2 sets). You generally should only do these intervals once a week. If you try to do them every day, you will find yourself burned out in a short amount of time (mentally and physically) as they do push your fitness.
Ironman Triathlon Training Program
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