luckyyou100

I entered a half ironman duathlon in August. The race is a 5k run, 56 mile bike ride, and then a 13.1 mile run. Every training plan I can find is for a half ironman triathlon, thus it has swim workouts that I don't need. Any ideas for training plan for a half ironman duathlon?

blcknspo0ln

yea, start running and cycling then run some more

Kidding aside, every training plan is based on your goals. Do you want to achieve a certain time or just want to complete it?

If it's just to complete it, set out a schedule for 4 or 5x a week going out and training with a gradual increase in mileage each progressive WEEK (not each progressive run), then end your training week with what's called a LDS (long distance slow) which focuses on reducing the speed, but increasing the mileage (and thus endurance). If you're looking to hit a certain time goal, throw in progressive speedwork in there. Personally, I would start with a split like 5k, 10mi, 5k.

Which HI are you doing?

luckyyou100

No time goal this time. I am just looking to finish strong. Keep the advice coming please.

Mr. Jim

I don't usually post in here but I am an ex racer and have trained and raced the 1/2 du distance. Go ahead and use the 1/2 iron training plan for the most part. I did that. skipped the swim workouts and added in some speed work running. I also upped the max mileage of the long runs by a couple of miles. Make sure your plans include some "brick" workouts and also reverse bricks. My reverse bricks were always at the end of speedwork days, a fast 3-5k run then a 20 mile or so bike.

corynardin

Both the previous posts are spot on. I can't add much to what they said but there is one important addition and one minor. First, nutrition is very important since you will be going for at least five hours. I personally like honey stringer products (waffles and chews on the bike and gels on the run), but don't count out Snickers and cheese-itz. The important thing is to find what works for you, but you will need something.

The second lesser thing is to practice transition. That is, practice changing from your bike sites to your running shoes efficiently. I would also recommend doing a shorter practice race before your half.

Good luck. You have plenty of time to get there.

luckyyou100

I was planning two runs, one bike, and a brick on the weekend one week and the two bikes, one run, and a brick on the weekend the next week. I would alternate this pattern until the race. I am also planning on increasing my miles for 3 weeks and then having a cut back week on the 4th. Two days a week I am going to be in the gym trying to maintain some strength in the upper body, and then taking one day off. Opinions on the plan please.

Mr. Jim

hmm looks a little light to me. When I was racing I trained 6 days a week with Mondays off even for sprint distances. I would take an extra day off if I felt I needed it. If you feel you need the gym time you could leave that in but I would still do a short run or bike on the gym days.

Miyata110

All due repect to Mr. Jim, but training 6 days a week for someone with "no time goal" who is just looking to "finish strong" seems a bit over the top.

There is no training method or plan that works for everyone. What I do, what the OP should do, and what Mr. Jim does will all be different. Ultimately, you need to train hard enough to be satisied with your results come race day.