Half Ironman Training

Half Ironman Training – Getting Started

admin — Thu, 01 Jul 2010 19:01:59 +0000

Are You Ready For A Half Ironman?

1.2mile Swim | 56mile Bike | 13.1mile Run

There are a couple of baselines that should tell you if you are ready to take on a half ironman training program. It is not recommended that you jump right into a half ironman training schedule without already having certain base levels of fitness and training in all three triathlon sports.

Can We Assume This?

You can swim for at least 30 minutes, run for 60 minutes or bike for 90 minutes continously
You have competed in triathlons for a minimal amount of time and distance (1-2 years, Sprint/Olympic Distance only)
Your skill levels are all mid-level in each sport
You are flexible enough to make changes in your routines to accomodate your circumstances
You don’t have time to quit your day job to train

With all of this in mind, there is no time like the present to start your half ironman training program. Even if it is coming into the end of triathlon season, preparing now and staying active during the offseason will have you way ahead of the game for next year.

Want a tailor made half ironman training plan for only $1? Click the video below to learn more about the Rockstar Triathlete Academy!

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Five Half Ironman Training Secrets That Will Save Your Race

admin — Mon, 28 Jun 2010 19:02:59 +0000

The Half Ironman, or 70.3, is a tough race. It is a combination of speed and endurance. Logistically, it can be tough to decide how fast to swim, how to fuel, how quickly to rush through transition, how to run, and when to make the final kick. In this article, you’re going to learn five half Ironman secrets that will keep you from making costly mistakes and save your race.

1) The Swim Isn’t Much Longer Than Olympic Distance. An Olympic distance run is 10K, while a 70.3 Swim is double that at 20K. An Olympic distance bike is 40K, and a Half Ironman bike is more than twice that distance. But an Olympic distance swim is 1.5K, while a Half Ironman swim is only 1.9K – not even close to twice as long! What does this mean for you? If you’re used to doing Olympic distance triathlons, close your eyes and picture yourself swimming only an extra 400m. Can you sustain your Olympic distance pace for an extra 400M? Try it in your Half. By going that fast, you’ll come out of the water early and be in a better position on 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 practice 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 IM build-up, 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 marathon or Ironman could use longer walking periods, a 20:1 ratio of walking to running can work very well in a 70.3. Practice this technique in your 70.3, 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) Go Hard the Final 10K. In your Half Ironman practice, include a few progression runs in which you run an aerobic, controlled 10K, then “turn on the afterburners” and run hard through the second 10K, gradually building to maximum pace. This should be your strategy in most Half Ironman events. Mentally, telling your brain to pull that fast running trigger at the halfway point can reap huge benefits for you. Going out of transition too hard, on the other hand, can leave you blowing up by anywhere from the 5K to 8 mile mark.

The 1/2 IM distance is tricky, but by utilizing the proper strategies, you can have a great race, go for a PR, and have a smile on your face at the finish line. For more tips just like this, and insider Q&A phone calls with the authors of this article (and also some very cool free triathlon training videos) check out the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/freevideogift

Ben Greenfield offers MORE FREE ADVICE and a blog/audio podcast for nutrition, fat loss, human performance and triathlon training at http://www.bengreenfieldfitness.com. Visit today and get a FREE BOOK AND NEWSLETTER from Ben!

Article Source: http://EzineArticles.com/?expert=Ben_Greenfield

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2011 Escape from Alcatraz Triathlon Swim in 6 Minutes!

admin — Sun, 07 Aug 2011 13:55:09 +0000

When I first heard about the Escape from Alcatraz Triathlon, I thought the swim portion was absolutely insane and anyone who swam it was nuts. It’s funny how things can change. One of my biggest fears in life is now one of my most incredible joys. This race (especially the swim) is truly the funnest, yet most challenging triathlon’s, I’ve ever competed in. I decided to get it on film so I could share this amazing experience, give you a little bit of a feel of what it’s like to swim from Alcatraz to San Francisco AND show how I turned one of my biggest fears into one my greatest joys!

http://www.twitter.com/PerrySjogren

Music: Kaskade – All That You Give (feat. Mindy Gledhill)

Filmed w/ the amazing GoPro
http://bit.ly/j8hN6M

Duration : 0:6:6

Technorati Tags: adventure, all that you give, escape from alcatraz triathlon, fear, fun, golden gate bridge, GoPro, kaskade, mindy gledhill, perry sjogren, race, San Francisco, sports, swim, swimming, Swims, Triathlete, video

Priest Lake Triathlon Intro & Swim 2010

admin — Sun, 07 Aug 2011 13:55:08 +0000

http://www.swimbikerunvideos.com/ – Original Content by Dave Erickson Media. Swimming, Cycling, Running, Triathlon, Sprint Triathlon, Olympic Triathlon, 70.3 Triathlon, Ironman Triathlon, Swimming Videos, Cycling Videos, Running Videos, Athlete Interviews, TriFusion

Duration : 0:4:24

Technorati Tags: 70.3 Triathlon, Age Groupers, Athlete Interviews, cycling, Cycling Videos, Finish Line, Ironman Triathlon, Olympic Triathlon, Running, Running Videos, Spirit of the Ironman, Sprint Triathlon, swimming, Swimming Videos, triathlon

Half Ironman Banter

admin — Sun, 07 Aug 2011 13:55:06 +0000

A husband and wife argue about her half ironman training.

Duration : 0:2:1

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how to transition in a triathlon relay with a timing chip and bib?

admin — Fri, 05 Aug 2011 20:58:18 +0000

between cycling and running…remember it’s a relay

The biker shouldn’t need a bib. Unless the chip is for some reason attached to the bib.

Runner has the bib already. Biker Comes in across the dismount line, and runner must stay at designated transition spot. Biker thrusts foot at runner who detaches chip band and attaches to self. Continue and dominate. Depending on how long the area is, this can be done in ~30sec

How To Train For Triathlon Swimming

admin — Mon, 25 Jul 2011 21:15:06 +0000

A how to video on How To Train For Triathlon Swimming that will improve your swimming skills. Learn how to get good at swimming from Videojug’s hand-picked experts.

Duration : 0:6:19

Technorati Tags: Guide, how, howto, instructional, Sport, swim, swimming, Tips, to, triathlon, Tutorial, videojug

Knee Fix Tips for Cyclists, Triathletes, Mountain Bikers

admin — Mon, 25 Jul 2011 21:15:04 +0000

Graeme Street, owner for http://cyclo-club.com shares two simple to use workouts and techniques to help you combat chronic and/or acute knee pain.

Duration : 0:8:20

Technorati Tags: bike knee pain, cycling knee pain, cycling tip, cycling tips, cycling workout, knee exercises, knee pain fix, knee pain tip, mountain biking tip, Triathlete, triathlon, triathlon knee pain

Ironman World Champion Mirinda Carfrae Training in Phuket, Thailand—RodMcNeil.TV

admin — Mon, 25 Jul 2011 21:15:02 +0000

Does anyone have tips for a mini triathlon?

admin — Sun, 24 Jul 2011 21:14:38 +0000

In a month, I am going to do a triathlon. (200 m swim, 11.5 bike, 3.1 run) Does anyone have any last minute tips so I am able to finish the bike and run (I should be okay on the swim.) Any other tips would also be helpful. Thanks!

If you can get out and bike and run the course you will be racing on it will help you relax. I am doing my first sprint tri in a month as well. We are biking 18 miles and I have ridden the course a couple times already. It has helped set my mind at ease knowing where hills are and just being familiar with the layout.

Also my training group reminds us constantly to use short quick steps when we run, particularly when you first get off your bike. Dont be afraid to speed walk and slow jog at first so you get your legs used to using the running muscles after the swim and bike. Even if it takes you a while to get going the first race, you are so much farther ahead of most people because you are actually out there doing it! No shoulda coulda woulda’s for you!

Best of luck!