Srilanka Half Ironman training plan
Sarath Chandra
Hello Sarat,
I will begin by ansewring your recent questions first.
1) Weight lifting can be done if you are very interested in it, but might be counterproductive to your triathlon goals. However, once you start the program I am about to send you, you may not have the energy. :)
Also be mindful that your body has a genetically pre-determined amount of mass it will posses, and that cannot be altered. and although you may gain mass, or size, those gains can immediately be lost after a short 3-6 month period of inactivity. Also being heavier is counterproductive to triathlon, where you want to be strong, and lean.
I wouldn't say you HAVE to stop, if it is something you love, or are in the middle of, just be aware of the limitations it creates.
2) A swim wetsuit is definitely a something you want. Especially if you are apprehensive about open water training, as it increases your buoyancy by approximately 20%. However, DO NOT wear it in a pool, as the chlorine will break down the neoprene, and it will be destroyed. You certainly can buy a wetsuit, and Orca is an excellent brand, and the brand I currently wear. Full sleeve if you expect to swim in very cold waters, or short sleeve if you will be in warmer waters, as you sweat in a wetsuit, even though you are in the water! I wear mine in a cold weather climate, it is sleeveless, and it is not bad to do for 1-2 miles in 60 degree fahrenheit water. A triathlon wetsuit is what you want, NOT A REGULAR WETSUIT FOR DIVERS!!!
you need to get a triathlon specific wetsuit. the others are too thick, and very hard to swim in. it is funny when people try to wear one, and they are made fun of for the way it makes them swim. Other reputable brands of tri-wetsuits are TYR, and 2XU, but they can be pricey.
3) Aero bars and an aero helmet will indeed help you. the helmet will help if used in conjunction with the aero bars, and give you additional 1.5-2 kph of speed, in a good aero position. However, be careful that your body is still in a relatively strong position on the bike, that is, that your feet are not always ahead of your knees when riding, and if they are, that they are only for brief periods of each pedal stroke, but hopefully not at all. I ride a 1989 Raleigh Technium Tri-lite Prestige bicycle, and I had to use a forward bent seat post to put myself in a truly strong aero-position. It is old and heavy, but has SRAM Force components, and was used to win Ironman Hawaii in its day. Not carbon fiber, but I love it, and am an old age group racer anyway ;)
there are u-tube videos of the proper aero-position, and positions to avoid, as they cause injury, or rob you of power and speed. The Bianchi Nirone is a capable road bike, and will do fine in any race, of any distance. you could use any bike in any distance of triathlon. I have seen people on hybrid commuters, mountain bikes, even got passed by a guy riding an antique bicycle from the 1970's. It is not the bike, but the motor (you!) that really matters.
5) I would not eat powerbars and drink gatorades at all during a race, a workout, anything like that. They are not very good for performance, and actually do not sit well in the body if consumed while exercising.
For hydration I would use water, for longer distances, some SALTED water, to replace lost salts from sweating, and electrolytes as well.
For nutrition, chocolates, and bananas are a wonderful idea. Also peanut butter for protein, or any grain, rice, oatmeal, whatever for long races like a 1/2 or full Iron man. For fueling on the go I will dillute a coke or pepsi into a water bottle (be careful it has no "fizz" or CO2 left in it) and drink that. the simple sugars in a coke are readily absorbed, and does not cause cramping. Good for the run portion, or run training.
6) you needn't worry about a heads up swim, so much as you need to occasionally (every few workouts or so) do several laps with your head up. this is beneficial when you are being hit by waves, swallow water, or are having trouble sighting. You just need to know how, and be comfortable doing it for a bit, without becoming too exhausted from it.
Now here is the workout I promised to you. I hope you adapt it into your regimen quickly, as you are close (relatively) to your race. if you are less than 16 weeks away, skip the first few weeks of this program, not the last few. those are critical.
WEEK 1
MONDAY- REST
TEUSDAY-BIKE: 40 minutes moderate with 4 x 30 second sprints scattered.
WEDNESDAY-SWIM: 800m total. main focus 8 x 25m with rest interval of 20 seconds. warm up and cool down to make up the rest of the yardage. RUN-4 miles moderate pace, with 2-10 second sprints.
THURSDAY-BIKE 40 minute moderate.
FRIDAY-SWIM: 800M total main set, 3 x 100m race pace (RI) 15 seconds. RUN: 4 miles moderate pace
SATURDAY- BIKE 20 miles moderate.
SUNDAY-RUN: 6 miles moderate pace, SWIM: 800m moderate pace.
WEEK 2
MONDAY- REST
TEUSDAY- BIKE: 40 minutes moderate pace with 6 x 30 second sprints scattered.
WEDNESDAY-SWIM:850m total. main set 10 x 25m sprints. RI=20 seconds. RUN: 4 miles moderate + 4 x 10 second sprints.
THURSDAY-BIKE: 40 minutes moderate + 5 minutes comfortably hard.
FRIDAY- SWIM: 850m total. main set 4 x 100m race pace RI=15 seconds. RUN: 4 miles moderate.
SATURDAY- BIKE: 25 miles moderate pace.
SUNDAY- RUN: 7 miles moderate. SWIM: 1000m moderate pace
WEEK 3
Monday- rest
Teusday- BIKE: 40 minutes with 8-30 second sprints scattered.
Wednesday- SWIM: 900m total. Main set 12 x 25m sprints. REst interval (RI) of 20 seconds between sprints. RUN: 4 miles moderate pace +6 x 10 second sprints scattered.
Thursday- BIKE: 40 minutes moderate+ 8 minutes comfortably hard.
FRIDAY- SWIM: 900m total. Main set: 3 x 200m race pace, RI (rest interval) 15 seconds. RUN 4.5 miles moderate.
SATURDAY- BIKE: 30 miles moderate pace.
SUNDAY- RUN: 8 miles moderate. SWIM: 1200m moderate pace.
WEEK 4--RECOVERY ORIENTED WEEK
MONDAY- REST
TEUSDAY- BIKE: 40 minutes with 6 x 30 second sprints scattered.
WEDNESDAY- SWIM: 800m total. main set 8 x 25m sprints, RI 20 seconds. RUN: 4 miles moderat pace + 4 x 10 second sprints.
THURSDAY-BIKE: 40 minutes moderate pace + 5 minutes comfortably hard.
FRIDAY-SWIM: 800m total. main set 3 x 100m race pace. RI=15 seconds. RUN: 4 miles moderate.
SATURDAY- BIKE: 25 miles moderate pace.
SUNDAY- RUN: 7 miles moderate pace. SWIM 1000M moderate pace.
WEEK 5
MONDAY- REST
TEUSDAY- BIKE: 45 minutes with 8 x 1 minute hard efforts scattered within.
WEDNESDAY- SWIM: 1000m total main set 6 x 50 sprints RI= 20 seconds. RUN: 4.5 miles with 6 x 30 second hard efforts scattered.
THURSDAY- BIKE: 40 minutes moderate + 8 minutes comfortably hard.
FRIDAY-SWIM: 1000m total. main set 2 x 200m race pace. RI=30 seconds. RUN: 4.5 miles moderate pace + 4 x 10 second sprints.
SATURDAY-BIKE: 35 miles moderate pace+ 10 minute transition run at a moderate pace.
SUNDAY- RUN: 9 miles moderate pace. SWIM: 1400m total.
WEEK 6
MONDAY- REST
TEUSDAY- BIKE: 45 minutes with 6 x 2 minute hard efforts scattered.
WEDNESDAY- SWIM: 1100m total. main set 8 x 50m sprints RI=20 seconds. RUN: 4.5 miles with 6 x 45 second hard efforts scattered.
THURSDAY-BIKE: 40 minutes moderate + 10 minutes comfortably hard.
FRIDAY- SWIM: 1100m total main set 3 x 200m race pace. RI=30 seconds. RUN: 4.5 miles moderate + 4 x 10 second sprints.
SATURDAY- BIKE: 40 miles moderate.
SUNDAY- RUN: 10 miles moderate. SWIM: 1600m total. main set-1000m time trial.
WEEK 7
MONDAY- REST
TEUSDAY- BIKE: 45 minutes with 4 x 3 minutes hard efforts scattered.
WEDNESDAY- SWIM: 1200m total main set 10 x 50m sprints. RI=20 seconds. RUN: 4.5 miles with 6 x 1 minute hard efforts scattered.
THURSDAY- BIKE: 40 minutes moderate pace + 12 minutes comfortably hard.
FRIDAY- SWIM: 1200M total. main set 3 x 200m race pace. RI=20 seconds. RUN: 5 miles moderate pace + 4 x 10 second sprints.
SATURDAY- BIKE: 45 miles moderate + 15 minute transition RUN at moderate pace.
SUNDAY- RUN 11 miles moderate pace. SWIM: 1800M moderate pace.
WEEK 8---RECOVERY ORIENTED WEEK
MONDAY- REST
TEUSDAY- BIKE: 40 minutes with 6 x 1 minute hard efforts scattered.
WEDNESDAY- SWIM: 1000m total main set 8 x 50m sprints RI=20 seconds. RUN: 4.5 miles with 6 x 30 second hard efforts scattered.
THURSDAY- BIKE: 40 minutes moderate + 8 minutes comfortably hard.
FRIDAY- SWIM 1000m total main set 2 x 200m race pace RI=20 seconds. RUN: 4 miles moderate pace.
SATURDAY- BIKE: 35 miles moderate pace
SUNDAY- RUN: 9 miles moderate pace. SWIM: 1400m moderate pace
WEEK 9
MONDAY- REST
TEUSDAY- BIKE: 50 minutes with 6 x 2 minutes hard efforts scattered.
WEDNESDAY- SWIM: 1300m total main set 6 x 75m sprints. RI=20 seconds. RUN: 1 mile easy, 8 x 600m at race pace with 400m recovery jogs, 1 mile easy.
THURSDAY- BIKE 40 minutes moderate + 15 minutes comfortably hard.
FRIDAY- SWIM: 1300M total. main set 2 x 300m race pace. RI=30 seconds. RUN: 5 miles moderate + 4 x 10 seconds sprints.
SATURDAY- BIKE: 50 miles moderate pace, with 20 minute transition run at moderate pace.
SUNDAY- RUN: 12 miles moderate. SWIM: 2000m moderate pace.
WEEK 10
MONDAY- REST
TEUSDAY- BIKE: 50 minutes with 3 x 5 minute hard efforts scattered.
WEDNESDAY- SWIM: 1400M total. main set 8 x 75m sprints RI=20 seconds. RUN: 1 mile easy, 6 x 800m race pace, with 400m jog recoveries, 1 mile easy.
THURSDAY- BIKE: 40 minutes moderate + 18 minutes comfortably hard.
FRIDAY- SWIM: 1400M total. main set 2 x 300m race pace RI=20 seconds. RUN: 5.5 miles moderate + 4 x 10 second sprints
SATURDAY- BIKE: 55 miles moderate
SUNDAY- RUN: 13 miles moderate. SWIM: 2000m total. 1500m time trial.
WEEK 11
MONDAY- REST
TEUSDAY- BIKE: 55 minutes with 4 x 4 minute hard efforts scattered.
WEDNESDAY- SWIM: 1500M total. main set 10 x 75m sprints RI=20 seconds. RUN: 1 mile easy, 5 x 1000m race pace with 400m jog recoveries, 1 mile easy.
THURSDAY- BIKE: 40 minutes moderate + 20 minutes comfortably hard.
FRIDAY- SWIM: 1500m total. main set 3 x 300m race pace, RI=30 seconds. RUN: 6 miles moderate + 4 x 10 seconds sprints.
SATURDAY- BIKE: 60 miles moderate + 10 minute transition run AT RACE PACE.
SUNDAY- RUN: 14 miles moderate. SWIM: 2200m moderate pace.
WEEK 12---RECOVERY ORIENTED WEEK
MONDAY- REST
TEUSDAY- BIKE: 45 minutes with 5 x 2 minute hard efforts scattered.
WEDNESDAY- SWIM: 1300m total. main set 6 x 75m sprints RI=20 seconds. RUN: 2 miles easy, 1 mile at race pace, 2 miles easy.
THURSDAY- BIKE: 40 minute moderate + 10 minutes comfortably hard.
FRIDAY- SWIM: 1300m total. main set 2 x 300m race pace, RI= 30 seconds. RUN: 5 miles moderate pace.
SATURDAY- BIKE: 45 miles moderate.
SUNDAY- RUN: 10 miles moderate. SWIM: 2000m moderate pace.
WEEK 13
MONDAY- REST
TEUSDAY-BIKE: 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.
WEDNESDAY- SWIM: 1600m total. main set 6 x 100m sprints. RI=20 seconds. RUN: 2 miles easy, 2 miles at races pace, 2 miles easy.
THURSDAY- BIKE: 45 minutes with 5 x 2 minute hard efforts scattered.
FRIDAY- SWIM: 1600m total. main set 2 x 400m race pace RI=30 seconds. RUN: 6 miles moderate + 4 x 10 second sprints.
SATURDAY- BIKE: 50 miles moderate + 10 miles race pace + 15 minute transition run at RACE PACE.
SUNDAY- RUN: 10 miles moderate + 2 miles race pace. SWIM: 2200m total main set 500m race pace.
WEEK 14
MONDAY- REST
TEUSDAY- BIKE: 20 minutes easy, 25 minutes comfortably hard, 20 minutes easy.
WEDNESDAY- SWIM: 1800M total. main set 8 x 100m sprints. RI=20 seconds. RUN: 2 miles easy, 3 miles at race pace, 2 miles easy.
THURSDAY- BIKE: 45 minutes with 4 x 3 minute hard efforts scattered.
FRIDAY- SWIM: 1600M total. main set 2 x 400m race pace RI=20 seconds. RUN: 6 miles moderate + 4 x 10 second sprints scattered
SATURDAY- BIKE: 45 miles moderate + 15 miles race pace + 20 minute transition RUN at RACE PACE.
SUNDAY- RUN: 12 miles moderate, + 2 miles race pace. SWIM: 2400M total. main set 600m race pace.
WEEK 15
MONDAY- REST
TEUSDAY- BIKE: 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.
WEDNESDAY- SWIM: 2000M total. main set 10 x 100m sprints RI=20 seconds. RUN: 2 miles easy, 3 miles at race pace, 2 miles easy.
THURSDAY- BIKE: 45 minutes with 8 x 1 minute hard efforts scattered.
FRIDAY- SWIM: 1600M total, main set 2 x 400m race pace. RI=30 seconds. RUN: 4.5 miles moderate + 4 x 10 second sprints.
SATURDAY- BIKE: 40 miles moderate + 10 miles race pace + 10 minute transition RUN at RACE PACE.
SUNDAY- RUN: 12 miles moderate + 2 miles race pace (beat last weeks time) SWIM: 2400m total. main set 600m race pace (beat last weeks time)
WEEK 16----RACE WEEK !!!
MONDAY- REST
TEUSDAY- BIKE: 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.
WEDNESDAY- SWIM: 1300m total. main set 5 x 100m sprints RI=20 seconds. RUN 2 miles easy, 1 mile at race pace, 2 miles easy.
THURSDAY- BIKE: 45 minutes with 5 x 30 second sprints scattered.
FRIDAY- SWIM: 800m total. main set 400m race pace. RUN: 3 miles easy.
SATURDAY- SWIM: 10 minutes easy with 4 x 30 seconds at race pace. RUN: 10 minutes with 4 x 20 seconds 90% effort.
SUNDAY- RACE DAY!!!!
It is important to not exceed the totals given here, especially during the tapering phase, or end of the 16 week period. your body will not only surely be ready for a half ironman, but you will be at the starting line full of energy, and quite capable to place high in your age group, with this routine. I have known many who have used this routine, and the most common mistake is to go to hard, when it calls for moderation, to go hard when it says easy, or to extend RI time too often or for the wrong reasons. As I jokingly said before, you will probably not have much time for weight training in this routine, and I would be in awe of you if you had any energy to spare while doing it. you can change the day that is your rest day, and if needed, rearrange workouts to fit your everyday life, and the weather, but try to adhere to the schedule as well as you can and you will find you are leaner, faster, and also stronger 16 weeks from now.
Of course above all else, and of the utmost importance, is listening to your body. Stop for injuries. Add rest days if required. take time off if something troubles you, or you cannot do the distances, do not. your livelihood does not depend on the succesful completion of any training routine, and you should relax, and enjoy what of it that you can.
I look forward to watching you progress, and am excited for you Sarat, for your first race.
If you ever have any questions, of any nature, feel free to ask me, and I will help you.
Thomas
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I hope this one help if you are doing or interested in doing Ironmans.
Regards,
Sarat
Dipankar Paul
It really depends on whether you are targeting an awesome time finish or a fun finish. For a time target finish, you should be able to dedicate a hell lot of time to the training. For a easy fun finish, a simple schedule can be lot more helpful.
Well, I used a simple self-made 2-3hr schedule as mentioned below.
Daily - Strong cycling till the swimming pool, swim with a target of 2km in abt 45 mins, run abt 5-10 kms near the pool after swim in abt 30-60 mins and get back home cycling.
Weekends - Long distance cycling and multiple nandi climbing (since nice ironman had killer climbs).
Mondays - Swimming pool closed, and hence rest day ;)
And focus on food and nutrition.
The above schedule is a simple self designed schedule which when followed for just 15 days helped me complete my ironman. It was all calculated based on my own body's understanding. I can only suggest that, take all help/suggestion possible from everyone you know, but listen to your body and mind and plan accordingly. Don't just try to follow what others had planned for themselves.
Ironman is something everyone can complete. Its the hype around it that people fear and give-up even before attempting it.
anilk...@gmail.com
@dipankar......."I can only suggest that, take all help/suggestion possible from everyone you know, but listen to your body and mind and plan accordingly. Don't just try to follow what others had planned for themselves"
Man worth so much, hats off to YOU for coming out with above words.
Anil s kadsur
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