Half Ironman Training
The Half Ironman is a hard race. It involves both speed and endurance. Tactically it can be hard to decide how fast you should swim, how to take in calories, how to get through transition, how to run and when you should kick on the run. This article is going to reveal 5 Half Ironman training secrets that will have you more than ready come race day.
1) A half Ironman Swim is pretty close to the same distance as a Olympic distance race. The run and bike distance on a half Ironman however is at least double the distance. The swim in a half Ironman is only 400 Meters longer. Can you sustain your Olympic swim race pace for an extra 400 meters? Holding the same pace on the half ironman swim as your Olympic is going to let you get into a strong starting position for the bike.
2) Load Up Your Bike In Transition. A good Ironman transition time, by the time you get through the changing tents, get your bags, and weave through transition, is often 3-5 minutes. On the other hand, with proper Half Ironman training you should be able to have all your fuel for the entire bike ride on your bike and ready to rumble, allowing you to run straight from the water to your bike, stopping only briefly to grab your helmet and shoes. No need to hesitate in Half Ironman transition – you’ll save valuable time.
3) Overfuel on the Bike. In your Half Ironman training, practice taking in slightly more calories that you’re accustomed to on the bike. The trick is to get enough fuel and water on board to get you through “minimally fueling” for the Half Ironman run. We coach most males to take 350-400 calories per hour on the bike, and females 300-350. To eliminate gastrointestinal distress, stop fueling about 10-15 minutes to your run transition, and then fuel with only 100-200 calories per hour on the run – grabbing a gel or chunk of banana only a couple times.
4) Try A Walk-Run Protocol. While a marthon or Ironman could use longer walking periods, a 20:1 ratio of walking to running can work very well in a Half Ironman. Practice this technique in your Half Ironman training, and you’ll find that the walk period allows your core to briefly cool and for you to grab a bit of fuel or water without choking. Walk quickly, and return to running at your previous pace. In the race, your ratio will likely be running three miles very quickly, then slowing to a walk for 60 seconds.
5) Crank it on the final 10K. In your half Ironman training you want to train your self to have a strong kick in the second half of a race. To do this training with race type situations. This would mean staying aerobic for 10K and then going hard for 10K. Being able to have second kick on the run in a half ironman is a deadly tacit to use on your competition.
The Half Ironman is a trick race, but with the proper tactics you can have an awesome race and be happy once you hit the finish line.
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