Half Iron Schedule?
02-12-09, 03:19 PM
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Half Iron Schedule?
Anyone care to share their half-iron training schedule? I'm looking at one in October. I figure the best way to know if I'm ready is to start training for it.
For olympic distance, I ride 25 mi. one day, then swim .9 mi. the next, then run 6 mi. then next, then rest. Basically I do each leg of the event each training day. For run and swim days and add in warm ups and downs so the workout isn't too short.
But I'm thinking this formula may not be the best approach to a half. Any suggestions would be appreciated.
For olympic distance, I ride 25 mi. one day, then swim .9 mi. the next, then run 6 mi. then next, then rest. Basically I do each leg of the event each training day. For run and swim days and add in warm ups and downs so the workout isn't too short.
But I'm thinking this formula may not be the best approach to a half. Any suggestions would be appreciated.
02-12-09, 08:59 PM
#2
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*My views below. Note I'm not a coach, just an age grouper who has raced a couple of IM's and a number of HIM's and found the following works for me*
Depends if you are happy to just finish or want to race?
One session a day and potential two rest days a week isn't enough volume in my book for either...
Start by slowly increasing the number of sessions each week with the view to working up to training twice a day. One full day off a week is important but also enough if you already have a base and your body is adapting to the slow increase in training volume. October is still a while away, so don't increase volume too quickly!
Ideal sessions worth working up to if reasonably adept at all three legs is 6 days a week training, 2 sessions a day so 4 sessions each leg per week. If that is too much, at least 3 sessions per leg per week would be good. With too much time between sessions, adaption can't take place and you will be only working a maintenance program or even worse... No need to be a slave to the training diary though, be willing to swap around sessions depending on the weather and how you are feeling. Missing a session now and then isn't an issue either, as long as it isn't too frequent.
If one leg is weaker, increase sessions for that sport and reduce the number of sessions for stronger legs. Biggest gains tend to be made working your weaknesses. Though don't neglect running too much, as it is here much time can be gained or lossed. Also critical to a good run is to look at performing bike - run bricks regularly. The run off the bike doesn't have to be long, just enough for you to get more comfortable with running off the bike...
Try to increase your longer weekly swim rides and runs to be close to or just above the race distances to peak distances 3-4 weeks out...
All the best with your training!
Depends if you are happy to just finish or want to race?
One session a day and potential two rest days a week isn't enough volume in my book for either...
Start by slowly increasing the number of sessions each week with the view to working up to training twice a day. One full day off a week is important but also enough if you already have a base and your body is adapting to the slow increase in training volume. October is still a while away, so don't increase volume too quickly!
Ideal sessions worth working up to if reasonably adept at all three legs is 6 days a week training, 2 sessions a day so 4 sessions each leg per week. If that is too much, at least 3 sessions per leg per week would be good. With too much time between sessions, adaption can't take place and you will be only working a maintenance program or even worse... No need to be a slave to the training diary though, be willing to swap around sessions depending on the weather and how you are feeling. Missing a session now and then isn't an issue either, as long as it isn't too frequent.
If one leg is weaker, increase sessions for that sport and reduce the number of sessions for stronger legs. Biggest gains tend to be made working your weaknesses. Though don't neglect running too much, as it is here much time can be gained or lossed. Also critical to a good run is to look at performing bike - run bricks regularly. The run off the bike doesn't have to be long, just enough for you to get more comfortable with running off the bike...
Try to increase your longer weekly swim rides and runs to be close to or just above the race distances to peak distances 3-4 weeks out...
All the best with your training!
02-14-09, 10:24 AM
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*My views below. Note I'm not a coach, just an age grouper who has raced a couple of IM's and a number of HIM's and found the following works for me*
Depends if you are happy to just finish or want to race?
One session a day and potential two rest days a week isn't enough volume in my book for either...
Start by slowly increasing the number of sessions each week with the view to working up to training twice a day. One full day off a week is important but also enough if you already have a base and your body is adapting to the slow increase in training volume. October is still a while away, so don't increase volume too quickly!
Ideal sessions worth working up to if reasonably adept at all three legs is 6 days a week training, 2 sessions a day so 4 sessions each leg per week. If that is too much, at least 3 sessions per leg per week would be good. With too much time between sessions, adaption can't take place and you will be only working a maintenance program or even worse... No need to be a slave to the training diary though, be willing to swap around sessions depending on the weather and how you are feeling. Missing a session now and then isn't an issue either, as long as it isn't too frequent.
If one leg is weaker, increase sessions for that sport and reduce the number of sessions for stronger legs. Biggest gains tend to be made working your weaknesses. Though don't neglect running too much, as it is here much time can be gained or lossed. Also critical to a good run is to look at performing bike - run bricks regularly. The run off the bike doesn't have to be long, just enough for you to get more comfortable with running off the bike...
Try to increase your longer weekly swim rides and runs to be close to or just above the race distances to peak distances 3-4 weeks out...
All the best with your training!
Depends if you are happy to just finish or want to race?
One session a day and potential two rest days a week isn't enough volume in my book for either...
Start by slowly increasing the number of sessions each week with the view to working up to training twice a day. One full day off a week is important but also enough if you already have a base and your body is adapting to the slow increase in training volume. October is still a while away, so don't increase volume too quickly!
Ideal sessions worth working up to if reasonably adept at all three legs is 6 days a week training, 2 sessions a day so 4 sessions each leg per week. If that is too much, at least 3 sessions per leg per week would be good. With too much time between sessions, adaption can't take place and you will be only working a maintenance program or even worse... No need to be a slave to the training diary though, be willing to swap around sessions depending on the weather and how you are feeling. Missing a session now and then isn't an issue either, as long as it isn't too frequent.
If one leg is weaker, increase sessions for that sport and reduce the number of sessions for stronger legs. Biggest gains tend to be made working your weaknesses. Though don't neglect running too much, as it is here much time can be gained or lossed. Also critical to a good run is to look at performing bike - run bricks regularly. The run off the bike doesn't have to be long, just enough for you to get more comfortable with running off the bike...
Try to increase your longer weekly swim rides and runs to be close to or just above the race distances to peak distances 3-4 weeks out...
All the best with your training!
