How To Train For A Half Ironman | 70.3 Triathlon Distance Prep
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- เผยแพร่เมื่อ 11 มิ.ย. 2024
- An Ironman 70.3; includes a 1.9km swim, a 90km bike, and a 21.1km run, between an Olympic Distance and an Ironman Distance, it is a really attractive distance to challenge yourself with! It will require you to be smart to train for it, so Fraser is here to help, by explaining how to train for one!
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A half Iron-distance triathlon, or an Ironman 70.3; includes a 1.9km swim, a 90km bike, and a 21.1km run. It’s nicely between an Olympic Distance and an Ironman Distance.
Because of this, it makes it a really attractive distance to challenge yourself with, but not so far that it will require you to sacrifice all your time to train for it.
Fraser is here to help, by explaining how to train for an Ironman 70.3.
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Are you training for a Triathlon this year? How is the training going? Leave us a comment!
Elbaman 73 (yeah not 70.3 ahahah) first approaching to triathlon 😍 training going well
training for my first IM. Its the IM70.3 Westfriesland. Worried about my open water swimming, since I learnt freestyle only 6month ago. Also staying that long in the aero position hurts.
Doing my first 70.3 at age 60 in June 2020. Alarm goes off at 4:15am M-F
Monday 1 hr ride indoors in winter with various methods from intervals. FTP , vo2 ladders etc
Tuesday - weights typically body pump
Wednesday - 6-7 indoor or outdoor run weather dependent on snow and ice
Thursday- 45 minute swim and 3.1 mile run
Friday - Brick Session 75 minutes
Sunday - Tri day , 1600 meter swim, 40-60 mile indoor ride in winter, 7-8 mile run indoor/outdoor , and then yoga for 60 minutes.
Sunday - off day
Overall working 80/20 on volume vs intensity.
Goal to finish 70.3 in under 6hrs.
Training for my first Olympic distance triathlon. Just trying to fit in the training time around my work at the moment. I'm managing 2 runs and 2 cycles a week, just need to add in the swims. Triathlon isn't until July so I'll start swimming in the next few weeks.
I’ve been training for my first 70.3 for 5 months now. I’ve been doing 6 workouts per week, but I’m excited to not only step it up to 8 workouts per week but I’m also pumped to up my training distances. The race is happening 5.5 months from now! The only current concern I have is getting bored on the indoor trainer (I live in snow and can’t bike outside) and finding ways to push through for multiple hours straight.
I've done several HIM and 3 IM's. Took 2019 as a recovery year... this is a great video even for seasoned vets... Time to get back into the saddle :)
That's awesome. Congrats for completing iron man 3 times. I'm still figuring out how to finish a half marathon
I’ve lost nearly 5 stone in 8 months and I am training for my first 70.3 in August 2020 so I loved this video and found it super helpful.
Training is going great, just yesterday I uploaded a video from my longest ride so far, just over 27km. Nearly a third of the way there!
Thanks GTN 👍
Sam Beard we’re on the same page, also I’ll do a 70.3 in August 2nd in Maceió, Brazil. I can’t go through a training plan to fix for 25 weeks or more... I just found for 16 weeks..
osmir de assumpcao maybe just build fitness for the first 9/10 weeks then with the tips in this video until you start the 16 week plan
Sam Beard good man! Keep going
Amaing ! Keep working at it bro
It’s 2020 have you finished it yet? If you have how did it go?
Thanks for doing a specific video on the half! Planning on doing my second one this year, so I need all the help I can get.
Hi GTN, after doing sprints for a couple of years I've signed up for my 1st 70.3 in June and just started my build, great video! Cheers
Doing my first 70.3 this June. Super stoked about it - the video came just at the right time as I‘m slowly increasing my volume. Good job guys 🙏🏼
I’failed my first 70.3 in Rio de Janeiro, now I am going to succeed in São Paulo
This video is very inspiring and informative
Thank you so much
Good luck!
You did not fail, at least you tried. Go finish the job in sao paulo👍🏽
Its impressive you even attempted! You will get it next time
failure... no bro. Change your mindset
You went out there and learned how you were going to compete são Paolo.
joey good way to think
Thx bro
You guys are an inspiration for all of us spending time to explain and share ur experience! Costa navvarino 70.3 2021 so I separated my training in to 4 weeks block / strength phase / conditioning phase / Deloading phase. Also l took Mark's suggestion put summer vacation into my program! Thanks team GTN
Great video and reassured me that I am doing the right things for my first 70.3 in July! Going to mix a a couple of Sprints and Olympics into my training along the way. Thanks for posting and for being a great resource!
Great video! Thanks so much for this realistic expectation management. Looking to get into 70.3 distance within the next 1.5 years :)
My first Ironman 70.3 in Wisconsin 2020 thank you for this information it was very easy to follow!!!
Training for my first IM 70.3 Roanoke in June. My brother will be flying out from California to do it with me (also his first 70.3). We use Zwift to ride together on some of our long rides which has been nice since we live 3,000 miles apart. This channel has been hugely useful for all of the tips and how-to's regarding triathlon. Thank you for all that you do!
Awesome and good luck to you both!
Thank you very much, your advices give me confidence, Joseph.
a very useful video!!!
planning on doing my first half in just over a month, and nice to see how i'm going with what i'm currently doing in comparison to your recomendations!
Thanks guys!
I am preparing for my first half iron man. Thanks for video super helpfull!
Davao and Bangsaen 70.3 this year.. good timing 🏊🏻♂️🚴🏻♂️🏃🏻♂️🇮🇪
Exactly what’s I needed
Super useful!
Otepää 70.3 in June. Bring it on 😊
Thanks guys. Don’t think I saw/heard in the video but I would consider: A. joining or talking to your local tri club for help and support B. Getting a training plan or coach to follow and give right structure.
I have a 70.3 on August 29th, I started training on August 10th. It is my first triathlon.
Excellent video, thanks Fraser! Training for my first 70.3 right now. Great advice on each discipline! Question - what about going to the loo during bike/run?? If I hydrate properly, it's going to happen! Any thoughts?!
You keep showing Fiesta island in San Diego in your videos! 😀 hello from San Diego.
Just in time !. I'm going to do 70.3 Gdynia , and I was thinking about the trainings
I´m doing the same race, my first HIM!
@@jennylindblom2146 See you there then !
At age 42 (in Feb ‘24) I’m planning to do my first 70.3 some time in 2025. I’m in semi decent condition but only as a weight lifter, this is a whole other type of fitness hence the prep time. Fully focused on this though 🙌🏼
Good advice..I'm looking forward to the Mallorca 70.3 just need to get my finger out and get training...This will be my 6th time and I'm still no better...
Challenge Paguera ?
Thank you for this video. When you say you need to at least train for 4 months; what is the base fitness required before starting this period? In terms of running, swimming, cycling per session or in terms weekly hrs as base. Thank you.
I’m preparing for Ironman Puerto Rico 70.3 in March!!!
This is my schedule:
Sunday, long run 1-2 hrs
Monday, rest (sometimes rock climbing)
Tuesday, swim 30 mins-1hr + bike 45-90mins
Wednesday, strength training + light cardio (basketball, punching bag, something sporty)
Thursday, bike 60-90 mins +run 45-90mins
Friday, strength training + light cardio
Saturday, long bike ride 2-4hrs
Anyone care to point out anything I could change?
Trying to train to my second sprint and perhaps longer olimpic to setember
Have you done any videos on exercises (out of the pool) to help with swimming strength / endurance? I'm training for my first full distance this summer (Nice) and definitely feel like I'm lacking in upper body power.
Yes we've got a few, check out the one specifically on this just a couple of weeks ago.
What treadmill is that? looks sturdy yet modern. looking to do one of these in 2021, and have turbo trainer already for my indoor sessions on poor weather days.
I think this makes 70.3 sound a bit too easy. In my opinion, everybody who can swim the 1.5 km can do Olympic distance, but 70.3 requires so much more effort that people shouldn't go for it too lightly. Thinking that it's just a bit more of the same. Doubling the bike and the run are big things.
When I did my 70.3s, I had made 80-120 km rides weekly for few years and I could do half-marathon after work without preparation, but still Half-Ironmen were tough. This from perspective of an average Joe who never was an athlete nor tried to be one even in youth.
I agree with you 100%.with all the things you said. You need to put time on the bike.Same on the run.You need to do at least two 15/17 km weekly.Long rides weekly at least one 120km What about some gym work? What if you find a course with 10% hills.Than what? I am sure,you are not going to finish the half marathon,or even start it .
Doing my first HIM in Gdynia in August, my first ever triathlon this spring too, I know it´s not ideal but there it is.. Is it a good ideá, since I have time, to aim for upping my running distance beyond the half-marathon, to "make the running easier" in the HIM or is this wrong thinking of me?
NICE¡¡¡
Just signed up but can only ride 60km at like 20.7kph so would get cut off! Hope I can do it, got 5 months!
Already qualified for Taupō this November 🤷🏼♂️
I'm training for 70.3 Gulf Coast Panama City May 13th 2023
where can we find a half ironman training plan?
70.3 booked for September, first one in 8 years at the time of doing it, oh and the small thing of losing 15kg…….😬😬😬😬
I'm starting training a year out. Any pointers?
I want to sign up to a 70.3 that's 10 weeks from now. I know i can do the swim and run, because there are no cutoff times, but I'm worried about the bike. Since there's no cutoff times, is it realistic I finish the 90km bike?? (I'm an OK cyclist- on a casual training session I've done 30kms) been biking for a few months. (Running for 16 yrs)
IM Dubai 70.3 2020, 4 weeks left XD
Its possible start training and to do a hall iron after 65. ???
I spoke about this with my Boss, and if I want I can start my work Day a bit later.
To get to work i take on Day 1 the bike
Then I run home and on Day 2 i run to work and bike home
On Day 3 i go with my car so I start and stop a bit earlyer and go forre a swim
Day 4 and 5 are the same as 1 and 2
And in the weekend I got 1 swim to do
And 1 training if I want to highlight somme techniek etcetera
And still I have plenty of time left.
I need to say it is still a plan but I tryed some bike rides to work and it makes the Day allot easyer forre me.
It olso the job I do, my job is 80% behind a desk.
Like Super hero’s the people who can do IM’s…. 2024 im hoping to do a 70.3
How long should a long run be ?
I’ll do a 70.3 on August 2nd in Maceio, Brazil. I’ve almost 7 months to training... I’ve been training for an Olympic in last 2 months... so I’ve a basic training...
What do you recommend me for my training during this 7 months?!
Time to start to up the distance and get in a decent aerobic base now so some long rides and increase the steady state runs too.
Heather Fell
I really appreciate your help 🏊🏽♂️🚴🏽♂️🏃🏽♂️
Hello, what is a good way or how should i go about building a good base for my runs? I can't stay in a zone 2 or 3 during a run, unless i'm walking.
JJ Garcia it’s super okay to add a minute of walking in between running. For example, jog 3 or 4 mins and walk 1 min and repeat that throughout your run. That way you get micro recoveries during your run, prevent injuries and actually can keep on going for much longer time on an actually pretty good pace! Then slowly extend the time you’re running (to 5, 6...9 mins) while still keeping that 1 min walk in between until you no longer need it. It’s actually mentally more difficult to do than physically, to stick to that steady pattern.
70.3 Hawai'i Honu
I want to do a 70.3 ironman in the year 2024 (Age=18-19 by then). I’m willing to do al the suffering needed, does Anybody have some good Advice or experience with athletes of my age?
Any place for strength and conditioning?
If you can fit it in then it will significantly help with injury prevention and economy. Try some activation work before a session if you can't do a whole session.
IM 70.3 Dubai in 4 weeks and I lost a month of training due to illness. Just gotten back to it this week and basically freaking out now.. not sure if i’ll be ready.
You got this. I'm in the same boat. But you most definitely can make it happen with dedication. I'd wish you luck but I know you wont need it. God speed brotha!
You can still do a couple of weeks of quality work but don't overdo it, you'll have more in the bank than you think. Good luck!
@@heatherfell_oly Aaah thanks, Heather! It's my first Ironman as well so really hoping I survive! :D
@@heatherfell_oly Hey heather! Just wanted to leave a quick thanks. I completed my first 70.3 yesterday (Dubai) and it went well than I expected. Looking forward to more races and hopefully I can stay healthy next time. :)
@@CharletteCoronel Well done, that's great to hear!
Old school Runescape
if you're needing to fuel on the run, it's already too late. even Lionel knows this.
Please could you explain why you would train for cycles 130%-150% of the half Ironman distance? When people train for marathons I don’t believe they do training runs longer than the marathon distance. Thanks!!
That seemed odd to me at first. Thinking it through, I’m guessing it’s to simulate the level of fatigue from the swim. Particularly if aiming to a short run-off after the weekly long ride.
Running has far higher impact than cycling. So assuming a basic level of fitness cycling 120-130km the recovery is quite small. Recovery from a 42km run is huge. In any ironman training program it will not do a training run greater than 35km. But as this video says for a 21km run you should practice running 21km. The recovery from a 21km and 42km run is huge.
With all the time required to : go to the swimming pool, get changed, warm up, cool down, shower, get out of the swimming pool, it would be annoying just to swim 1000m. I think swim sessions shorter than 1h are a waste of time, 1h30 being the ideal amount of time to at least get something out of a swim session. Great advice for the bike and run, if it was me I would do more hilly long runs because it brings many improvements that are helpful in a triathlon. First it improves running economy and slightly reduces the impacts of running making it less prone to injury, second it helps working on the stabilizer muscles (especially for the ankles, knees and hips) and kind of mimicks running on tired legs. Building up to a 2h run like this at a comfortable pace is a good amount IMO.
Great content! Maybe with a pair of custom-fitted, comfortable goggles, it makes it easier to prepare for your next IRONMAN as well :D (Christina THEMAGIC5)
Ironman is not a distance, it's a brand.
stop calling it an Ironman !