Half Ironman Training Program 3. So, you’ve eaten way too many of Grandma Irene’s Christmas cookies and skipped the gym a few too many times in December. For the man who wants to really turn his fitness around, the half-Ironman triathlon is the Goldilocks distance, the “just right” balance of multi-sport training that’s challenging, doable before autumn, and not as insane as the full Ironman. In an Olympic distance race, you can certainly get away with doing the bare minimum to get by, but try that in a Half IRONMAN and you could be in trouble. Half ironman News - Find Half ironman latest News and Headlines today along with Half ironman Photos and Videos at HindustanTimes.com. Time to Tri Tour Series KONA Legacy Resources Smart Program Athlete Smart ... Find the perfect race for you and become an IRONMAN athlete today! You need only about an 8-10 week bump on top of that to get to a half-Ironman. See how your times compare from the first Half marathon to the second one. Spring for a wetsuit if you’re a novice swimmer who could benefit from extra buoyancy, but keep in mind that there are cutoff water temperatures for wearing a wetsuit. View. Having a race on the schedule will keep you on task for the big day of the Half IRONMAN. The "70.3" refers to the total distance in miles (113.0 km) covered in the race, consisting of a 1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run. Too many athletes have the technology but don’t properly use the data it produces. While you will likely have some time or placing goals, remember that for your first Half Ironman having fun and learning from the experience should be first on your list. I've sauntered … Learning how to use your heart rate monitor or power meter properly is key. Events at this distance can vary according to weather conditions or the difficulty of the terrain, but in general the cut off time for half-ironman distance triathlons is 8 and a half hours after the start. There’s a lot to be said for a 90 minute run that finishes with 30 minutes at open half marathon pace. Ironman 70.3 distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. At the same time, you should insert recovery days and recovery weeks to avoid potential injury. This plan came entirely from him based on what we have learned in training over the last 17 weeks. The Half Ironman requires a great measure of endurance as the running portion of the race is a half marathon. The ease or work depends upon swimming ability, which is a combination of swimming skill and swimming fitness. Date. “The swim’s a big concern for everybody,” O’Connor says. By the fourth week of her beginning training plan (she has several plans on her website), you should be able to put those legs together for a sprint triathlon (usually around a 500-yard swim, 15-mile bike, and a 5K). Previous. Next, get a baseline measurement of your fitness and pacing. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. Ironman 70.3 turkey has produced some of the fastest times over the 70.3 distance, making it technically the easiest half on the calendar. There are many other nonbranded 70.3 races sanctioned by USA Triathlon (USAT), such as the Illinois Route 66 Triathlon started in 2013 by Steve O’Connor and Tri Harder Promotions, in response to athlete requests for a longer race. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. But don’t assume you need to carb-load like old-school marathoners did, says Bernhardt, co-author of The Fat Burning Machine. Each distance of the swim, bike, and run segments is half the distance of that segment in an Ironman Triathlon. “Everyone wants to do too much too fast. If you take it out too hard, you will blow to pieces and limp home to the finish. A lot of people start with the sprint and Olympic and move up, seeing the half-Ironman as the next step in that challenge.”. “A lot of people will just stop at the half, because the full is such a big time commitment.”, USAT Communications Manager Caryn Maconi agrees: “It’s much more accessible than a full Ironman. A half Ironman is a big step-up from the standard Tri. Another recommendation I would make is to schedule at least two Half marathons on your calendar. Many of the shorter distance races have cut off times, but, they are extremely liberal and generally designed to allow almost everyone to finish while not exeeding the time limit of their permits. Swim - 1.2 miles (1.9 km) Bike - 56 miles (90 km)Run 13.1 miles (21.1 km, ie a Half Marathon)The Half Ironman triathlon is the perfect distance for any triathlete looking to step up to middle distance triathlons. The term “70.3” is simply the total sum mileage of the swim, bike, and run combined. One of their key coaching philosophies is no junk miles.  They help athletes utilize their time effectively as they pursue their goals.  Mike’s credentials include the University of Colorado Triathlon Team and guiding them as the Head Coach to four consecutive collegiate National Championship titles from 2010-2013. Whether it's a sprint, Olympic, half-Ironman, Ironman 70.3, or another Ironman distance, the level of difficulty varies. First, understand that in order to race for five to seven hours you need to have trained to go that long. Comparable to earlier findings for the Half-Ironman triathlon, cross-sectional performance decline was apparent for all triathlon activities from an early cohort age (i.e., 35-39 years). In addition make sure you have a few pairs of running shoes that you can rotate through, so you aren’t putting all your mileage into the same pair of shoes. Getting used to setting up your transition area, changing shoes and equipment and handling nutrition can help you avoid mistakes for the half-Ironman. Ironman Triathlon Distances. Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15. Find by State; Find by Name; Virtual; Counts; Calendar; States by Weeks; Double Stater; Half Ironman Triathlons in the USA. The Half Ironman is the primer for the ultimate race: the Ironman. Your new nutrition mantra: fluid-sodium-carbs! Ironman 70.3 triathlons can be seriously tough; the 1.9km swim, 90km bike and 21km run offer a challenging day for athletes of any ability.You’ll need to be committed in your triathlon training to get through one.. Filters. For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. for Racine, it seems pretty similar to Muncie. I can improve my times on subsequent races. Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Since the inaugural Ironman-branded 70.3 race in 2001, the sport has grown steadily, and there are now 100 races. The remaining sessions are key if your want to go sub 11hrs on Ironman and sub 5.5hr on Half-Ironman, so do them if this is your goal! The swim leg of a triathlon can be considered the easy or hard part of the competition. Decent swim times will come directly from fixating on these two things. But for something really Facebook-worthy that doesn’t require quite so much running (and that your brother-in-law Steve hasn’t already done), try a different number: 70.3. Training for my first Half Ironman the goal was always just to finish. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! As you’ll learn from all the riding you’ll do preparing for a Half IRONMAN, you’ll want to invest in a couple of pairs of good bike shorts. In looking at the times and course elevations, etc. This means going easy the first half! Challenge Wanaka features one of the world’s toughest and most honest middle distance triathlon courses set against the stunning alpine backdrop of New Zealand’s Southern Alps and the Te Wahipounamu World Heritage Area. All Half ironman … It also takes into consideration he or she can run at least 7 miles or about an hour with relative ease, swim at least 5000 yards per week and ride at least 25-30 miles 3 times per week on the bike. Double the time (118.72 minutes) and multiply by 1.05 to equal 124.66 minutes or an estimate half-Ironman run of 2:05. Individual Ironman races may have additional intermediate cut off times on the bike course. In addition to the Ironman.com website, two other good sites on which to find triathlons are trifind.com and active.com. That’s the risk with the half-Ironman people—they tend to be overzealous.”. For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. The full 26.2 marathon? Do you need one bottle an hour to replace what you sweat out or do you need 3 bottles an hour? The fastest 70.3 was Jan Frandeno’s 3:36:30 at the 2018 Ironman World’s in South Africa where he ran 5:05 mile run splits to break the world record. Mike Ricci, USAT Coach of the Year, USAT Level 3 Elite Coach and a Training Peaks Level II Certified Coach.  He is the owner and founder of the D3 Multisport coaching group, through which he coaches all levels of athletes from beginner to elite. The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. Average 70.3/Half-Ironman Times While average professional times range between 4-5 hours for 70.3’s and 8-10 hours for full Ironman, age groupers spend significantly more time on the course. An Ironman 70.3, also known as a Half Ironman, is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC). Next. Run often, and cap your runs at 90 minutes. Look, you’re going to invest a lot of time – and, in all likelihood, money – training and preparing for your first Half Ironman. For those of you that are unfamiliar, a Half Ironman is 70.3 miles total – a 1.2 mile swim, a 56 mile bike ride, and a 13.1 mile run. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. There’s nothing worse than having chafing burns and blisters from having old or worn out gear. The best running shoes 2020 - our award winners Average Ironman Times. Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. Total: 140.6 miles (225.995km) Swim: 2.4 mile swim (3.8km) Bike: 112 mile (180km) Run: 26.2 marathon (42.195km) RELATED: Difference Between Triathlon Wetsuits & Surf Wetsuits? “You want to set yourself up for success.”, Follow the 10% rule: Try not to increase your training mileage more than roughly 10% each week, O’Connor suggests. Fast forward seven years and I am now a sponsored triathlete having qualified for the Ironman 70.3 World Championships a total of five times. Ironman 70.3 distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. The swim ’ s 2018, and you need to drop thousands of dollars on top-of-the-line cycling just! Hilliest one around, ” Bernhardt says in your tracks n't lookin only about an 8-10 week bump top. 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